Can your morning run or gym session slow how fast you are aging on the inside? A new research perspective from Tohoku University suggests it might. The review, published July 8 in Aging-US, finds that regular exercise and reduced sedentary behavior may help slow or even reverse epigenetic aging, the molecular changes in DNA that more accurately reflect biological age than the years on a calendar. The findings point to structured, goal-oriented exercise as a potential tool for extending healthspan and protecting organs from age-related decline.
What Is Epigenetic Aging?
Epigenetic aging refers to chemical modifications to DNA, such as DNA methylation, that change how genes are switched on or off without altering the genetic code itself. Scientists can read these patterns using so-called epigenetic clocks to estimate how quickly cells and tissues are aging. Unlike chronological age, epigenetic age is sensitive to lifestyle, environment, and disease, making it a valuable biomarker for studying aging and potential interventions.
Exercise Versus Physical Activity
The authors emphasize the difference between general physical activity and structured exercise. Physical activity covers any movement that burns energy, from cleaning to walking. Exercise is a subcategory that is planned, structured, repetitive, and intended to improve or maintain physical fitness. For practical benchmarks, see the WHO physical activity guidance. This distinction matters, the authors write, because structured routines, especially those at moderate to vigorous intensity, seem more effective at triggering cellular changes linked to slower epigenetic aging.
Evidence From Humans and Animals
Animal experiments show that endurance and resistance training in older mice can suppress age-related molecular changes in muscle (Murach et al., 2020). Human studies echo these results. One trial found that sedentary middle-aged women reduced their epigenetic age by two years after just eight weeks of combined aerobic and strength training (da Silva Rodrigues et al., 2022). Another reported that older men with higher cardiovascular fitness had significantly slower epigenetic aging. Olympic athletes, who train intensively over many years, also showed younger epigenetic profiles than non-athletes.
“Collectively, these findings suggest that increased leisure-time physical activity and reduced sedentary behavior may have beneficial effects on epigenetic aging.”
Multiple Organs Benefit
While skeletal muscle has been the main focus, the review notes evidence that exercise slows aging in other organs, including the heart, liver, fat tissue, and even the gut. In rat studies, animals bred for high cardiovascular fitness had younger epigenetic signatures in these organs compared to low-fitness counterparts. The link between physical fitness and the gut microbiome may also play a role, adding a layer of complexity to how exercise influences aging across the body.
Why People Respond Differently
Not everyone experiences the same degree of benefit. People with a higher epigenetic age at the start of an exercise program may see greater improvements. The authors suggest that personalized training plans could maximize anti-aging effects, and call for studies that standardize how physical activity, fitness, and epigenetic changes are measured across different populations.
Looking Ahead
The team sees several priorities for future research, from understanding why some tissues respond more strongly to exercise to mapping the molecular mechanisms that connect workouts to DNA methylation changes. Newer causal epigenetic clocks may help reveal whether these shifts in methylation directly improve health and longevity.
In short, the evidence is mounting that regular exercise does more than keep muscles strong or hearts healthy. It may help reset the body’s internal clock, giving cells and organs more time to function at their best.
Journal: Aging-US
DOI: 10.18632/aging.206278
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