Can Exercise Slow The Aging Process?

The fountain of youth may be a myth, but what if a longer life didn't come from a drink? Research suggests that a particular aerobic exercise plan may shave years off of your biological age.

The study analyzed a part of chromosomes called telomeres, or the end caps of chromosomes. These telomeres get shorter as your cells divide and you grow older, with a notable exception. Researchers found that people who performed high levels of physical activity had longer telomeres; in fact, biologically speaking, they were nine years younger than more sedentary people. 

Anti-Aging Cardio Workout

The Brigham Young University study found that people who ran 30 to 40 minutes at high intensity five days a week were consistently biologically younger than those who followed more moderate exercise programs, or who led sedentary lifestyles. "High intensity" exercise means you work up a sweat and have difficulty holding a conversation.

Not a runner? That's OK - you can substitute another aerobic exercise, such as:

• Swimming
• Bicycling
• Using elliptical or stair-climbing gym machines
• Taking classes that get your heart rate up (think: kickboxing and step aerobics)

Whatever you choose, it's important to do it consistently. To stay motivated, choose an activity you enjoy or that you can do with a friend. And make exercise a priority by setting aside time for it in your daily calendar.

“Even modest aerobic exercise at least three times a week helps prevent issues with strokes, heart attacks, elevated blood pressure and diabetes prevention or management,” said William Espar, MD, a Franciscan Physician Network cardiologist at Franciscan Health Michigan City, noting that such activity also helps with bone density.

Balance Benefits From Regular Exercise

Brad Keck, a physical therapist at Franciscan Health Indianapolis is another proponent of regular exercise – walking in particular – which he says is a key tool to help seniors with balance and fall prevention.

“To work on your balance, you’ve got to be upright, and you’ve got to be holding yourself up against gravity,” Keck said. “Walking is one of the best exercises you can do for prevention.”

Keck says walking speed is called the sixth vital sign because of how predictive it is to a person’s health.

“Take a pace that’s comfortable,” Keck says, noting that a normal pace for someone in their 70s is around 1.0 meters per second.

While walking is best for balance issues, Dr. Espar said any exercise that can be done on a regular basis is a positive and it’s never too late to start. “The body likes to move. Whatever age you are, you can accomplish movement that will make you feel better.”

Getting Started With Exercise

Before you begin a new workout, it's important to do the following:

1. If you have a health condition, talk to your doctor first to see if the exercise program is right for you.
2. Get any necessary gear like gym shoes and clothes, sun protection and a water bottle.
3. Build 10 minutes into the time you set aside for exercising for warm-up and cool-down exercises.

Additional Benefits of Aerobic Exercise

Frequent aerobic exercise has benefits that extend beyond slowing the aging process. It can:

• Help you lose weight
• Boost your immunity
• Reduce high cholesterol levels
• Reduce risk of heart disease
• Lift your mood

Exercise is a central part of creating a healthy lifestyle that can keep you feeling good and being active well into your senior years.

One tip Dr. Espar recommends to those who find exercising “boring” is to try it with a partner or friend. “It gets your mind off the actual exercising, and after a while you don’t notice that time goes by,” he said.