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Telomeres are the endcaps on chromosomes, and telomeric shortening is thought to govern the number of times a cell can divide. In white blood cells (leukocytes), telomere shortening is used as a marker of biological age. King’s College London (United Kingdom) researchers studied 2,401 twins, tracking their physical activity level, lifestyle habits, and examined the length of the telomeres in the subjects’ white blood cells (leukocytes). The team confirmed that telomere length decreased with age; men and women who were less physically active in their leisure time had shorter leukocyte telomeres than those who were more active. The mean difference in leukocyte telomere length between the most active subjects (who performed an average of 199 minutes of physical activity per week) versus the least active subjects (16 minutes of physical activity per week) was 200 nucleotides. This translated to mean that “the most active subjects had telomeres the same length as sedentary individuals up to 10 years younger, on average.”
Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases. Men and women ages 18 to 64 years need at least:
• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week; and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week; and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
• An equivalent mix of moderate- and vigorous-intensity aerobic
activity and muscle-strengthening activities on 2 or more days a week
that work all major muscle groups (legs, hips, back, abdomen, chest,
shoulders, and arms).
Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time. Consult an anti-aging physician to construct a regimen that is appropriate for your medical needs.
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