We know that exercise improves both physical and mental health but exercise can also slow the effects of aging on the body. Yes, exercise helps you maintain mobility and strength, but its effects go much deeper than that. Aging happens at the cellular level. Recent research is showing that aerobic exercise a few times a week can slow down this process.
Aging Cells
Inside our cells lie chromosomes, these chromosomes carry the genetic material that instructs cell behavior. At the end of each of these chromosomes is a little cap-like structure called a telomere. Telomeres protect the chromosomes from sticking to each other while also helping the chromosome replicate properly during cell division.
Every time a cell divides and the chromosomes are replicated, the telomere becomes a little shorter. Eventually, the telomere no longer exists and the cell is unable to divide. As we age these cells can become senescent. Senescent cells are no longer active, but they are still collecting in the body. Senescent cells cause inflammation and contribute to diseases associated with aging like: arthritis, dementia, diabetes, and atherosclerosis.
Exercise Effects
Research done over the past few years has suggested that 30 – 40 minutes of moderate to intense cardio a few times a week can slow the loss of telomere length. One study from Brigham Young University showed evidence that people who consistently exercised at these levels had a 9 year “biological aging advantage.” An analysis of 7 studies completed in 2022 showed that aerobic exercise done regularly for more than six months improved telomere lengths and could slow senescent cell creation.
The type of cardio/aerobic exercise was not important, just that it was done multiple times a week consistently over a long period of time. So don’t worry if running isn’t your thing, find cardio that you enjoy. Kickboxing, step aerobics, dancing, swimming, biking, etc. can all help you prevent telomere damage.
For further reading:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8879766
https://www.yourgenome.org/theme/what-is-a-telomere
https://www.ncoa.org/article/how-exercise-helps-you-age-well