Regular physical activity not only improves well-being and fitness but may also slow down—and even reverse—the body’s aging processes, according to an analysis of studies conducted by researchers at Tohoku University in Japan. The findings show that movement affects so-called “epigenetic age”, meaning the rate of changes in gene activity that regulate how the body functions. 

The researchers reviewed available data from human and animal studies, examining how regular movement, exercise, and fitness levels influence the functioning of the epigenetic clock. 

The results are promising. Just a few weeks of exercise programs led to noticeable reductions in aging markers in blood and skeletal muscle. In one study, sedentary women “rejuvenated” their epigenetic age by as much as two years after only eight weeks of combined aerobic and strength training. Other projects found that higher levels of cardiorespiratory fitness in older men correlated with slower epigenetic aging. Similar effects were also observed in professional athletes—including Olympians—whose epigenetic aging progressed more slowly than in individuals who did not engage in sports. 

Importantly, physical activity does not only benefit skeletal muscles. Analyses show that regular exercise can also slow aging in the heart, liver, fat tissue, and intestines. In professional athletes—such as Olympians—the process of epigenetic aging occurs at a slower pace than in non-athletes, suggesting that long-term, intensive activity may have lasting protective effects. 

Studies also indicate that the benefits of physical activity extend across many organs. While skeletal muscle has been studied most frequently, evidence suggests that exercise also delays aging in the heart, liver, fat tissue, and intestines. Moreover, animal models confirm that high levels of physical fitness are associated with slower molecular aging across different tissues. 

Researchers emphasize that distinguishing between the terms “physical activity”, “exercise”, and “physical fitness” is crucial for interpreting the results. While spontaneous activity—such as walking or daily tasks—supports general health, only structured, regular workouts of sufficient intensity (both aerobic and strength training) produce deep, systemic anti-aging effects. Physical fitness—especially cardiorespiratory endurance and muscle strength—is a measurable indicator that relates not only to overall condition but also to the pace of epigenetic aging. 

Source: Science in Poland