As we get older, our bodies naturally go through changes that can make us feel and look older. However, research shows that staying physically active can help reduce some of the effects of aging. So which exercises are best for combatting the aging process?
Aerobic Exercise
Aerobic exercise, or cardio exercise, is any type of exercise that raises your heart rate and breathing for an extended period of time. Examples include walking, jogging, cycling, swimming, and dancing.
Aerobic exercise has been shown to help reduce biological aging at the cellular level by preserving telomeres. Telomeres are structures at the end of chromosomes that naturally shorten as we get older. Shortened telomeres are associated with aging, disease, and earlier death. However, studies show people who regularly do aerobic exercise have longer telomeres, meaning their cells are aging more slowly.
In one study, adults who did vigorous aerobic exercise for 6 months increased the length of their telomeres by approximately 10% compared to a control group. The greater the increase in VO2 max (a measure of fitness level), the greater the increase in telomere length.
Other research on twins found the more active twin had longer telomeres compared to the more sedentary twin. Interestingly, it didn’t matter if the active twin was actually older in age. Their higher fitness levels kept their telomeres more youthful.
Aerobic exercise may also help reduce cognitive decline associated with aging. In studies comparing the effects of cardio versus stretching and toning exercises on cognitive function in older adults, the cardio group had significant improvements in memory and executive function. Increased brain volume and blood flow are possible reasons for this benefit.
In addition to cellular and cognitive effects, aerobic exercise can improve lifespan in humans. According to a 2018 study that combined results across multiple exercise studies, people with higher levels of cardiovascular fitness were 16-70% less likely to die for any reason during the studies compared to those with low fitness.
Strength Training
While aerobic exercise is great for overall health, research suggests strength or resistance training has unique anti-aging benefits.
Strength training includes bodyweight exercises like pushups and squats as well as lifting weights. This type of exercise builds muscle, strength, and bone density.
As we age, muscle mass naturally decreases in a process called sarcopenia. Sarcopenia can start as early as age 30 and contributes to weakness, slowed metabolism, weight gain, and frailty.
However, multiple studies show strength training is effective at preventing and even reversing age-related muscle loss. Increased muscle mass comes with functional benefits too. In elderly subjects, strength training improved gait speed, balance, ability to climb stairs, and get out of a chair.
Strength training may also benefit metabolic health and longevity. In a study of over 30,000 adults, reduced grip strength was associated with increased cardiometabolic risk and higher all-cause mortality. Interestingly, the mortality risk was reduced in people who had greater grip strength, regardless of their aerobic fitness levels. This suggests muscle strength provides longevity benefits beyond just cardio fitness.
Other unique benefits of strength training include:
- Increased bone mineral density
- Lower body fat percentage
- Improved posture and body mechanics
- Injury prevention
For optimal results, experts recommend doing strength training 2-3 times per week on non-consecutive days. Multijoint exercises like squats, rows, and presses allow you to target multiple large muscle groups at once for maximum efficiency.
Yoga
Yoga integrates physical poses and positions with deep breathing and meditation. Regular yoga practice may help reduce aging in several ways.
Studies show yoga can increase telomere length, just like aerobic exercise. One study found experienced yoga practitioners had longer telomeres than controls who were sedentary or walked regularly.
Yoga may also benefit cellular aging through its effects on stress. Chronic stress can accelerate telomere shortening. Because yoga helps activate the relaxation response of the nervous system, it counteracts the damage caused by stress.
A regular yoga practice may enhance anti-inflammatory processes in the body as well. Inflammation increases with age and is linked to many age-related diseases. However, research finds experienced yoga practitioners have lower levels of certain inflammatory markers.
In addition, yoga helps improve strength, balance, and flexibility – all of which tend to decline with age. Stronger muscles and better balance can help prevent falls and injuries. Increased flexibility allows you to move easier for better mobility and function. Yoga’s focus on body alignment may also counteract the postural changes that occur with aging.
While vigorous styles of yoga can provide an aerobic benefit, even gentle, relaxing yoga can have anti-aging effects by reducing stress. Yoga’s holistic approach targets both physical and mental health for whole-body wellness.
High Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise alternated with periods of rest. Types of HIIT include sprinting, cycling, rowing, jumping rope, and interval training classes.
Research suggests HIIT may reverse aging on a cellular level even more powerfully than moderate aerobic exercise. In one study, older adults who did HIIT 3 times per week for 12 weeks had a 49% increase in mitochondrial capacity compared to 14% in the moderate exercise group.
Because mitochondria produce energy and decrease with age, boosting mitochondria function helps combat aging. Other studies show HIIT can increase telomere length and VO2 max more than moderate or vigorous exercise.
Intense sprint interval training may provide anti-aging effects by promoting human growth hormone (HGH) production. HGH declines with age and is involved in maintaining muscle and bone mass.
However, HIIT workouts put greater strain on the body, so may not be appropriate for older adults or those with health conditions. Check with your doctor before starting a new high intensity routine.
How Exercise Fights Aging – The Mechanisms
Research has uncovered several biological mechanisms by which exercise helps combat aging:
Increases Telomere Length
As discussed earlier, telomeres protect the ends of chromosomes from damage. Each time a cell divides, telomeres get a little shorter. When they become too short, the cell can no longer divide and dies.
By preserving telomeres, exercise keeps cells healthier and able to renew longer.
Improves Mitochondrial Function
Mitochondria act as the “powerhouses” that provide energy for cells. As we age, mitochondrial function declines.
Exercise stimulates mitochondria to proliferate and function optimally, increasing available energy.
Reduces Oxidative Stress
Oxidative stress refers to cell damage from free radicals and reactive oxygen species. It plays a major role in aging.
Exercise upregulates antioxidants and other endogenous systems that neutralize free radicals.
Regulates Inflammation
Chronic low-grade inflammation increases with aging. This age-related inflammation promotes disease.
Exercise helps regulate inflammatory responses and counteract excessive age-related inflammation.
Influences Epigenetics
Epigenetics refers to mechanisms that control gene activity without altering the DNA sequence itself. Aging causes epigenetic changes.
Exercise beneficially alters DNA methylation, histone modification, chromatin remodeling, and other epigenetic factors influenced by aging.
Stimulates Autophagy
Autophagy is the process by which cells “clean house” by degrading and recycling damaged proteins and organelles.
Exercise boosts autophagy, helping clear debris that can accumulate and impair cells over time.
How Much Exercise is Needed for Anti-Aging Benefits?
Most research on exercise and aging looks at frequency of 150-300 minutes per week of moderate activity. That’s equivalent to 30-60 minutes 5 days per week. Participants doing less than 150 minutes per week were not found to have the same benefits.
However, even small amounts of exercise may help slow aging. A large study on elderly women found those who exercised for as little as 1 hour per week had a 16% lower mortality rate compared to sedentary women over 15 years.
Another study found inactive adults who began exercising just once per week gained anti-aging benefits over 9 years compared to those who remained inactive. Exercisers were physically younger than non-exercisers after 9 years, with better performance on fitness tests.
While more seems to be better, some exercise is better than none when it comes to combatting aging. Experts recommend starting where you’re at and gradually increasing activity.
Best Exercises to Reduce Aging by Age Group
Certain types of exercise may be more suitable for different life stages due to physical ability, injury risk, recovery time, and personal goals.
In Your 20s and 30s
– High Intensity Interval Training (HIIT)
– Strength training with free weights or resistance bands
– Running, cycling, swimming for cardio
– Plyometrics and power moves
– Weighted core work
Focus on building strength, speed, stamina, and power. Challenge yourself with high intensity training several days a week.
In Your 40s
– Strength training 2-3x per week
– Moderate cardio 3-4x per week
– Yoga 1-2x per week
– Interval training 1-2x per week
– Core training
Shift toward lower impact activities while still incorporating strength and interval training. Work on flexibility and balance.
In Your 50s and Beyond
– Walking daily
– Water aerobics or swimming
– Strength training 2x per week
– Stretching/flexibility daily
– Chair yoga
– Tai chi
Emphasize low-impact activities that are easier on joints. Focus on improving posture, balance, strength, and mobility to maintain function and reduce injury risk.
How to Incorporate Exercise Into Your Routine
If you’re new to exercise, try these tips:
- Start slowly – 10-20 minutes 1-2x per week is a good start
- Find activities you enjoy – you’ll stick with it longer
- Recruit a buddy – working out with someone keeps you accountable
- Track your workouts – apps or a journal help motivate progress
- Schedule exercise – treat it like any other appointment
- Do a combination of cardio, strength, and flexibility training for balanced fitness
- Listen to your body – rest when needed to avoid overtraining
The Takeaway
Research clearly shows that staying physically active can help reduce or reverse some effects of aging. Exercise benefits cellular health, muscle mass, bone density, heart health, brain function, immunity, and more.
While all types of exercise are great for health, certain activities seem to target aging in unique ways:
- Aerobic exercise preserves telomeres and cognitive function
- Strength training maintains muscle and bone mass
- Yoga reduces stress and inflammation
- HIIT boosts mitochondria and HGH production
Aim for at least 150 minutes per week of moderate exercise, or 30 minutes 5 days a week. Getting started with even small amounts of activity can provide anti-aging effects.
Focus on exercises you enjoy and can stick with long-term. Stay active throughout your lifespan to keep your body and mind functioning youthfully!