According to new research, this type of exercise may provide the most anti-aging benefits

What type of exercise is it and how much do you need to get the most benefits?

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Reviewed by Nutritionist Jessica Ball, MS, RD

There are many benefits of regular exercise, including increased energy, better sleep, blood sugar control, and chronic disease prevention. And according to a new study, exercise can also slow down the aging process.

In the October 2023 study published on Review of exercise and sport scienceResearchers have looked at how exercise affects telomere length and a process called cellular aging.

Telomeres are like little caps at the ends of our chromosomes, protecting the genetic material contained inside. Do you know the aglet at the end of your shoelace? It helps protect shoe laces from fraying and slipping off. Telomeres work the same way as your chromosomes.

Cellular aging is a process that occurs when cells stop functioning as they should. As we age, telomeres tend to shorten and send chemical signals telling cells to stop dividing, which can cause cellular aging. Overall, this speeds up the aging process.

Dr. Andrew Ludlow, director of the Laboratory of Integrative Molecular Genetics at the University of Michigan’s School of Kinesiology, said aging is the biggest risk factor for the development of disease, with two causes in particular. leading cause of cardiovascular disease and cancer in US citizens. by the study authors. Telomeres are biomarkers of biological aging and are associated with cardiovascular disease and cancer risk.

However, the good news says Ludlow, and evidence shows that exercise can help maintain telomere length. Exercise, especially endurance exercise, is associated with longer telomeres in vascular tissues implicated in cardiovascular disease and in immune cells implicated in antitumor immunity. u.

In other words, Ludlow says, exercise can slow part of the aging process by maintaining telomere length and in doing so, help prevent or reduce the risk of developing cardiovascular disease and cancer.

What types of exercise can help slow down the aging process?

All types of exercises have their own advantages. As for slowing the aging process, Ludlow says resistance training seems to be at the top of the list. And you don’t have to run a marathon to get the benefits.

A brisk 30-minute walk or several shorter walks that add up to 30 minutes a day on all or most days of the week may be enough to reduce the risk of disease. [disease], Ludlow said. It’s clear that more endurance-based exercise is beneficial and evokes greater cellular responses, but doing just a little bit will help reduce disease risk and potentially preserve telomeres.

Related: Is walking a good enough form of exercise?

Endurance exercise includes activities such as walking, hiking, jogging, rowing, cycling, cross-country skiing and swimming, anything that gets your heart rate up and running. heartbeat.

Ludlow says that in terms of how much and how long it helps prevent telomere shortening, there is less conclusive evidence to show exactly how much and how long. However, he says that based on the available evidence, he recommends increasing your heart rate to at least 70% of your maximum heart rate (subtract your age from 220 to get your maximum heart rate, then take 70% of that) in about 30 minutes. , three to five times a week.

Bottom line

Any movement you enjoy is good movement and can contribute to your health in many different ways. To maximize the anti-aging benefits of resistance exercises, engage in some resistance training, address what’s stressing you out, and get enough sleep. Of course, what you eat is also important. Our New Mediterranean Diet includes plenty of whole grains, fruits, vegetables, seafood, nuts, seeds, lean proteins, dairy, and healthy fats that help increase longevity.

Are you looking for some delicious, easy ways to eat to support healthy aging? Check out our 7-Day Anti-Inflammatory Meal Plan for Healthy Aging, 7-Day High-Protein Anti-Inflammatory Meal Plan, and 7-Day High-Protein Meal Plan for Healthy Aging.

Read the original article about Eating Well.