In our quest for longevity, the focus often shifts towards innovative medical treatments and anti-aging solutions. However, a recent study suggests that one of the most effective ways to slow down biological aging might be within our reach: regular exercise, particularly maintaining high levels of cardiorespiratory fitness (CRF).

A study conducted as part of WASEDA’S Health Study, involving 144 men aged 65 years and older, has provided compelling evidence that CRF plays a significant role in delaying biological aging. The research utilized advanced DNA methylation-based aging clocks, a cutting-edge method to measure biological age, which differs from chronological age by reflecting the true biological condition of the body.

The study found that subjects with higher CRF levels, especially those who could sustain a peak oxygen uptake (VO2) above a certain threshold, particularly that of 22.7 mL/kg/min, exhibited less biological aging as measured by these DNA clocks. In simple terms, the fitter the individual, the slower their biological clock ticked.

Moreover, the research indicated that maintaining CRF above the aforementioned specific level was associated with delayed biological aging, even after accounting for other factors like smoking and alcohol consumption. This suggests that regular physical activity, particularly exercises that enhance cardiovascular and respiratory efficiency, can significantly impact how quickly our bodies age at a molecular level.

While CRF was a crucial factor, the study also highlighted other lifestyle habits that contribute to healthy aging. Optimal body composition, quality nutritional intake, and a morning-type chronotype (being an early riser) were also associated with slower biological aging. Conversely, smoking, alcohol consumption, and high levels of visceral fat were linked to accelerated aging.

Interestingly, the study noted that while CRF is essential, other factors like maintaining a healthy diet and avoiding harmful habits like smoking had an even more substantial effect on biological aging. This comprehensive approach to lifestyle underscores the importance of not only staying physically active but also making conscious choices in other aspects of life.

The findings of this study reinforce the idea that exercise is a powerful tool for promoting a longer, healthier life. Regular physical activity, especially exercises that boost CRF, can slow down the aging process at a molecular level, potentially delaying the onset of age-related diseases.

In conclusion, the secret to slowing down your biological clock might be simpler than you think: stay active, stay fit, and make healthy lifestyle choices. The science is clear—exercise is not just about looking good or feeling strong; it’s about aging well.

The study was published in the journal Aging Cell.

T Kawamura et al. Associations between cardiorespiratory fitness and lifestyle-related factors with DNA methylation-based ageing clocks in older men: WASEDA’S Health Study. Aging Cell (2024). https://doi.org/10.1111/acel.13960