{"id":235995,"date":"2026-01-09T12:04:14","date_gmt":"2026-01-09T12:04:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/235995\/"},"modified":"2026-01-09T12:04:14","modified_gmt":"2026-01-09T12:04:14","slug":"jogging-this-little-each-week-can-majorly-reduce-your-biological-age-by-up-to-12-years","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/235995\/","title":{"rendered":"Jogging this little each week can majorly reduce your biological age by up to 12 years"},"content":{"rendered":"

In recent years, \u2018biological age\u2019 has earned its badge as one of the buzziest words in wellness. While we often see the term used in conversations about expensive biohacks<\/a> and trendy new treatments, there\u2019s also now considerable research emerging around how exercise can have a positive effect on biological age (how old your cells and systems are compared with your chronological age). <\/p>\n

And one type of exercise that arguably has a much lower barrier to entry than other fitness activities? Jogging. As well as being pretty cheap, there\u2019s more good news: it can have a potentially powerful effect on biological age. <\/p>\n

Related StoryWhat did the study find?<\/p>\n

In a study<\/a> involving more than 4,000 participants, researchers found that adults who jogged or ran at least 75 minutes per week (self-reported over one month) had, on average, a biological age 12 years younger than those who didn\u2019t do any jogging or running<\/a>. <\/p>\n

The authors of the paper, published in the International Journal of Environmental Research and Public Health, found that the adults who reported at least 75 weekly minutes of jogging\/running had significantly longer leukocyte telomeres than those who did none at all. <\/p>\n

Leukocyte what\u2019s, you say? Leukocyte telomeres are the protective caps on the ends of chromosomes in white blood cells, used in science as a key marker of biological age. \u2018Longer telomeres are predictive of longer life, and healthy lifestyles are associated with longer telomeres,\u2019 say the researchers. <\/p>\n

How can they know that the younger biological age is linked to running? Well, even after accounting for demographic factors (including age, sex, income) and lifestyle\/medical factors (including BMI<\/a>, smoking, diabetes, heart disease and other physical activity), the researchers still identified a significant statistical difference. <\/p>\n

However, interestingly, adults who did some jogging or running didn\u2019t display significantly different telomere lengths compared with either non-joggers or those who did at least 75 minutes. That\u2019s not to say the group experienced no benefit (it\u2019s important to note that this study didn\u2019t explore other health benefits, eg, cardiovascular or mental health-related) \u2013 some movement is always better than none \u2013 but in this case and sample, there was no significant impact on biological age. <\/p>\n

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\"wh<\/a>Why is running linked to a younger biological age?<\/p>\n

While the researchers say they cannot say with conviction exactly why the joggers and runners displayed longer telomere length, they suggest that the most compelling factor \u2018may be the influence of physical activity on oxidative stress within the body.\u2019 <\/p>\n

\"runningMoMo Productions\/\/Getty Images<\/p>\n

Running and biological age: what’s the science behind the link?<\/p>\n

\u2018Several pathways have been identified by which exercise may successfully manage oxidative stress,\u2019 they add. \u2018First, regular physical activity appears to enhance the body\u2019s antioxidant defense systems, such as activation of protective genes and greater production of DNA-repairing enzymes.\u2019<\/p>\n

They also highlight that in existing research, consistent physical activity has been reported to reduce the body\u2019s levels of inflammatory<\/a> hormones, which are known to cause damage. <\/p>\n

Another possible explanation could potentially be linked to the production of irisin (although this wasn\u2019t measured in this particular study), a hormone directly related to telomere length that\u2019s been found to increase with physical activity. \u2018Levels of this hormone appear to have a dose-response association with activity; as exercise intensity increases, irisin levels increase, thereby increasing the chances of telomere preservation,\u2019 explain the researchers. <\/p>\n

Related StoryWhat does this mean for us?<\/p>\n

Biological age is more than just a buzzword, as it can give us a really helpful and actionable insight into longevity. Armed with science like this, we can make informed decisions about how we use our time to improve our long-term health. <\/p>\n

While the study said that participants\u2019 reported jogs had to be at least 10 minutes, only overall weekly minutes were measured. So, whether you do three 25-minute jogs or just over 10 minutes a day, this study suggests a positive association with biological age if you squeeze 75 minutes into your week overall.<\/p>\n

The bottom line<\/p>\n

While this study identified a link rather than a definitive cause, the findings add to a growing body of research on the far-reaching health benefits of jogging and running.<\/p>\n

Longer studies which rely on more than self-reported activity are needed (and which explore activity intensity), but for now, it\u2019s another reason to lace up your trainers<\/a> and get out for that jog you\u2019ve been meaning to go on.<\/p>\n

Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n