As I was ageing, especially after turning 40 I started to notice changes in energy levels, recovery times, and overall vitality. While ageing is inevitable, recent scientific research suggests that our lifestyle choices — particularly exercise — can significantly influence how gracefully and how long we live. Surprisingly, just three workouts a week might be enough to add years to your life, thanks to its impact on biological ageing at the cellular level.
The Power of Exercise in Ageing Gracefully
Regular physical activity has long been associated with numerous health benefits: improved cardiovascular health, weight management, mental clarity, and mood enhancement. But beyond these well-known perks, exercise also plays a crucial role at the microscopic level, influencing the very fabric of our cells.
Telomeres: The Biological Age Markers
At the heart of this connection are telomeres — protective caps at the ends of our chromosomes that shorten as we age. Think of telomeres like the plastic tips on shoelaces; they prevent fraying and deterioration. Every time a cell divides, telomeres become shorter, eventually the cell can no longer replicate itself to survive. So telomere length is a validated measure of ‘how much time we have left’, or our biological age.
Researchers at College of Life Sciences in Brigham University studied the relationship between how many hours per week people did strength training and their biological age, as measured by telomere length, in 4.8k US individuals aged 20-69 years.
How Exercise Preserves Telomeres and Extends Life Span
Researchers found that men who engaged in exercise — about three times a week — maintained longer telomeres compared to their less active counterparts.
More strikingly, this level of activity was associated with an 8-year increase in biological age. In other words, men who exercised regularly appeared biologically younger, with cellular markers indicating a slower Ageing process. The findings suggest that consistent, moderate exercise can potentially reverse some aspects of biological Ageing, effectively granting you additional years of health and vitality.
Lifters had significantly longer telomeres than non-lifters and telomere length was predicted by the number of hours per week in the gym. “The difference in cellular Ageing was substantial […] an hour of strength training three times per week was associated with 8 years less biological ageing.”
Research has also shown that shorter telomeres are linked with increased risk of age-related diseases, including heart disease, diabetes, and certain cancers. Conversely, longer telomeres are associated with a healthier, more resilient biological age.
In Practice
- Consistency Is Key: Just three sessions of moderate exercise weekly can make a significant difference.
- Choose Activities You Enjoy: Whether it’s brisk walking, cycling, swimming, or strength training, the key is regularity.
- Focus on Duration and Intensity: Aim for at least 30 minutes per session, maintaining a moderate intensity.
- Complement with Other Healthy Habits: Adequate sleep, balanced nutrition, and stress management further support healthy Ageing.
The Bottom Line
While Ageing is inevitable, how we age is largely within our control. Incorporating just three moderate exercise sessions a week can have profound effects, not only improving your immediate health but also extending your lifespan by influencing your cellular Ageing process. So, lace up your sneakers, commit to those three workouts, and give your body — and your future self — the gift of longevity.
Because strength training is not only giving you years to your life. It gives life to your years.
