Can Exercise Really Slow Down Aging? New Studies Say Yes — Especially for Adults Over 40

Emma Mattison
Mar 25
5 min read

Written by Emma Mattison, NASM Certified Personal Trainer, Nutrition Coach, Functional Aging Specialist, and MS(c) Exercise Physiology. Founder of the Academy of Superior Online Coaching (ASOC).

*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.

A man and woman jogging happily on a tree-lined path in sunlight. The man wears a blue shirt, the woman a pink jacket. Both are smiling.

We all know that exercise is good for our heart, muscles, and mental health. But what if working out could literally slow down how fast our cells age? According to emerging research, that’s exactly what might be happening—especially for those of us 40 and older.

Aging and Telomeres: Why They Matter

Telomeres are like stacks of blank paper on either end of your DNA. Every time your cells divide, a tiny bit of that paper gets used up during the process of copying your genetic material. The longer those stacks, the more room your body has to make little “mess-ups” without damaging any critical instructions.

Over time, as those stacks get smaller (telomeres get shorter), your cells lose their ability to divide safely. Once the telomeres are too short, the cell either stops working properly or shuts down altogether. That’s one reason telomere shortening is considered a key sign of biological aging (Schellnegger et al., 2022).

But here’s the exciting part: exercise may help preserve, or even lengthen, telomeres—essentially turning back the clock at the cellular level.

What the Research Says

1. Aerobic Exercise = Longer Telomeres in Older Adults

A controlled study in caregivers found that after 24 weeks of moderate-intensity aerobic exercise, participants actually had longer telomeres than before. And we're not talking about elite athletes—these were everyday people aged 50–75 (Puterman et al., 2018).

2. Strength Training Helps Too—Even Just 90 Minutes a Week

A study of over 4,800 American adults found that those who regularly did strength training had significantly longer telomeres. Just 90 minutes per week was associated with the equivalent of nearly 4 years less biological aging (Tucker & Bates, 2024).

3. Lifelong Team Sports? Massive Benefits

Women who played elite football in their youth had telomeres up to 24% longer than inactive peers—at just 22 years old. Older women who had played team handball for decades had better mitochondrial gene expression (a marker of energy and cell health) than those who hadn’t (Hagman et al., 2021).

How Does Exercise Fight Aging?

There are three big ways exercise seems to protect your cells:

Maintains telomere length: Exercise may stimulate telomerase, an enzyme that rebuilds telomeres (Denham & Sellami, 2021).
Boosts mitochondrial function: Mitochondria, your cells’ energy producers, are crucial for longevity. Exercise improves their performance and replication.
Reduces inflammation and oxidative stress: Regular movement lowers systemic inflammation—one of the biggest drivers of aging (Denham & Sellami, 2021).

Quick Stats to Know

Exercise Type	Telomere Impact	Notes
Aerobic (3–5x/week)	+67 base pairs (lengthening)	24-week intervention (Puterman et al., 2018)
Strength Training (90 min/week)	Equivalent to 3.9 fewer years of biological age	NHANES study (Tucker & Bates, 2024)
Football (lifelong)	24% longer telomeres	Young female players (Hagman et al., 2021)

What It Means for You (Especially If You're 40+)

Whether you’re a trainer, a fitness enthusiast, or someone just trying to age better, the science is clear: consistent movement is medicine for your cells. You don’t need to become a marathon runner—just 3–4 days a week of aerobic or resistance training can help slow biological aging.

Bonus: You’ll likely boost your energy, sleep better, reduce disease risk, and feel younger doing it.

What It Means for You (Especially If You're 40+)

Whether you’re a trainer, a fitness enthusiast, or someone just trying to age better, the science is clear: consistent movement is medicine for your cells. You don’t need to become a marathon runner—just 3–4 days a week of aerobic or resistance training can help slow biological aging.

📣 Trainers reading this: I dive deeper into this topic—and how to apply it to program design—in the Online Personal Training Specialist (OPTS) certification through the Academy of Superior Online Coaching (ASOC). It’s perfect if you’re serious about coaching adults 40+ with science-based training.

Final Tips for Anti-Aging Fitness

Mix it up: Combine aerobic (e.g., brisk walking, cycling) and strength training for best results.
Be consistent: The benefits show up after weeks and months, not just a few workouts.
Track your fitness level: VO₂max (your aerobic capacity) is a strong predictor of biological aging—aim to keep improving it.
Make it social: Joining a sport or community fitness group can improve adherence—and your mitochondria love it.

Smiling group of diverse adults in bright workout clothes doing exercises with raised arms in a sunlit room with wood floors.

Want Help Applying This to Your Life?

If you’re looking for a realistic, transparent way to stay strong, energized, and independent as you age—my personalized training programs at Emma Mattison Fitness are built with this kind of science in mind.

📬 You can also sign up for my newsletter for free anti-aging fitness tips, workouts, and evidence-based insights every week.

About the Author

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

Hi! I'm Emma Mattison.I’m a certified personal trainer (NASM), certified nutrition coach, Functional Aging Specialist, certified virtual coach, stretch & flexibility coach, pranayama breathwork guide, kettlebell trainer, and full-time holistic movement nerd. I'm also the founder of the Academy of Superior Online Coaching (ASOC)—because, yes, I like to stay busy and yes, I think trainers deserve better education than random PDFs and influencer vibes.

I specialize in functional fitness for adults 40+, especially those managing chronic conditions like fibromyalgia, arthritis, joint replacements, or multiple sclerosis. I believe strength, balance, and movement can be playful and scientific—and I live for making complex topics feel like a conversation, not a textbook.

I genuinely love diving into peer-reviewed research (yes, for fun), and my mission is to turn that science into practical, empowering tools you can actually use—whether you’re a client, a coach, or just curious.

My love for fitness really started with helping my best friend—who I now get to call my husband. He’s the reason my work feels so joyful (and why my YouTube channel, Emma Mattison Fitness, looks as polished as it does!). He edits all my content and is probably working on the next video as you’re reading this. Go give it a like if it’s helpful—we make these together, with real humans in mind. 😊😊

References

Denham, J., & Sellami, M. (2021). Exercise training increases telomerase reverse transcriptase gene expression and telomerase activity: A systematic review and meta-analysis. Ageing Research Reviews, 70, 101411. https://doi.org/10.1016/j.arr.2021.101411

Hagman, M., Fristrup, B., Michelin, R., Krustrup, P., & Asghar, M. (2021). Football and team handball training postpone cellular aging in women. Scientific Reports, 11, 11733. https://doi.org/10.1038/s41598-021-91255-7

Puterman, E., Weiss, J., Lin, J., Schilf, S., Slusher, A. L., Johansen, K. L., & Epel, E. S. (2018). Aerobic exercise lengthens telomeres and reduces stress in family caregivers: A randomized controlled trial. Psychoneuroendocrinology, 98, 245–252. https://doi.org/10.1016/j.psyneuen.2018.08.002

Schellnegger M, Lin AC, Hammer N, Kamolz LP. Physical Activity on Telomere Length as a Biomarker for Aging: A Systematic Review. Sports Med Open. 2022 Sep 4;8(1):111. doi: 10.1186/s40798-022-00503-1. PMID: 36057868; PMCID: PMC9441412.

Sellami, M., Bragazzi, N. L., Prince, M. S., Denham, J., & Elrayess, M. (2021). Regular, intense exercise training as a healthy aging lifestyle strategy: Preventing DNA damage, telomere shortening, and adverse DNA methylation changes over a lifetime. Frontiers in Genetics, 12, 652497. https://doi.org/10.3389/fgene.2021.652497

Tucker LA, Bates CJ. Telomere Length and Biological Aging: The Role of Strength Training in 4814 US Men and Women. Biology (Basel). 2024 Oct 30;13(11):883. doi: 10.3390/biology13110883. PMID: 39596838; PMCID: PMC11591842.