Exercise delays epigenetic aging

Physical activity and reducing time spent inactive can delay or even reverse aging, as measured by gene activity, according to an analysis of numerous studies. In one study, eight weeks of exercise regressed epigenetic age by two years in middle-aged women.

Scientists from Tohoku University (Japan) analyzed the available scientific literature to see how regular physical exercise affects the epigenetic aging of the body.

Epigenetics concerns which genes are activated or turned off and to what extent.

Researchers explain that this approach provides a much more complete picture of the biological state of the body than determining chronological age.

Their analysis showed that in mice, for example, structured endurance and strength training reduced age-related molecular changes in muscle tissue.

In humans, exercise programs lasting just a few weeks have shown a reduction in aging markers in the blood and skeletal muscles.

In one study, sedentary middle-aged women lowered their epigenetic age by two years after just eight weeks of combined aerobic and strength training.

In another research project, older men with higher oxygen uptake – a key indicator of cardiorespiratory fitness – had significantly slower epigenetic aging than average.

“These findings suggest that maintaining physical fitness delays epigenetic aging in multiple organs. They therefore support the notion that exercise benefits various organs by protecting them from aging,” the researchers write.

Experts also examined which organs benefit most from exercise. While skeletal muscle has traditionally been the primary focus, regular exercise can also slow the aging of the heart, liver, fat tissue, and intestines.

Furthermore, epigenetic aging has been found to be slower in Olympic athletes than in non-athletes, suggesting that long-term, intense physical activity may have a lasting anti-aging effect.

The authors call for further research to help understand why some people respond to exercise more strongly than others, and how different types of training affect the aging of specific organs.

They also point to the importance of developing personalized exercise programs that maximize benefits.

The results obtained therefore support the growing belief that maintaining physical fitness is not only crucial for everyday health, but can also be one of the most effective tools for slowing down the body's internal aging process.

Marek Matacz (PAP)

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