Does exercise affect telomeres?
In observational studies, higher levels of physical activity or exercise are related to longer telomere lengths in various populations, and athletes tend to have longer telomere lengths than non-athletes.
Does cardio lengthen telomeres?
Cardio Is Queen for Lengthening Your Telomeres After working out three times per week for six months, the joggers-as well as a HIIT group (alternating four-minute hard runs with equal jogs)-saw a 3 to 4 percent increase in telomere length; the weights group saw no change.
Which exercise is best for telomeres?
HIIT and endurance training were found to increase telomere length, inhibiting cell death, and ultimately producing an anti-aging effect. Similar results were reported in Cell Metabolism, in a study that compared the metabolic responses from HIIT and resistance training.
How does exercise help with telomeres?
Researchers hypothesize that endurance and high-intensity exercise benefit telomeres because they affect levels of nitric oxide in blood vessels, which contributes to changes in cells.
Does running lengthen telomeres?
Running, Especially Ultrarunning, Lengthens Telomeres The runners, who all ran between 20 miles and 60 miles per week, were found to have telomeres 11% longer than the non-runners. The first finding confirmed what the earlier study by Australian researchers found — ultrarunners have longer telomeres than non-runners.
Does exercise increase telomerase?
Telomerase activity was increased two- to three-fold and telomere length was increased significantly in the endurance and high intensity training groups compared to the resistance and control groups. Previous research has shown that longer telomeres and increased telomerase activity are associated with healthy aging.
How can I enlarge my telomeres?
Focusing on a plant-rich diet full of fiber, antioxidants, vitamins, and phytonutrients may result in longer telomeres. Physical activity and exercise decrease oxidative stress and inflammation in the body, helping to protect telomeres from damage.
How do you strengthen your telomeres?
Some tips for how you can help slow down telomere shortening include:
- Maintain a healthy weight with healthy eating.
- Exercise regularly.
- Quit smoking.
- Get enough sleep.
- Reduce or manage stress.
- Eat a telomere-protective diet full of foods high in vitamin C, polyphenols, and anthocyanins.
Does aerobic exercise lengthen telomeres?
Conclusion: In the context of a highly controlled intervention, exercise can induce apparent telomere lengthening, though the mechanisms remain elusive. Our study underscores the importance of increasing participation in aerobic exercise to improve markers of health and attenuate cellular aging in high-risk samples.
How do I increase my telomeres?
Telomere length is positively associated with the consumption of legumes, nuts, seaweed, fruits, and 100% fruit juice, dairy products, and coffee, whereas it is inversely associated with consumption of alcohol, red meat, or processed meat [27,28,33,34].