Endurance training and HIIT workouts are the way to go. The research published in the European Heart Journal finds that this kind of cardio may reduce signs of aging at the cellular level.
German researchers studied 124 healthy but inactive adults and found that endurance exercises like running, swimming, or bicycling, and high-intensity interval training (HIIT) both slowed the signs of aging on the cellular level, compared to lifting weights.
The results weren’t measured by who had more wrinkles at the end of the study, but by examining blood cells from samples taken before the start of the study and after the last sweat sesh. And the telomeres - the caps at the end of chromosomes - got longer on the runners and HITT-ers and telomerase - an enzyme that works to maintain those caps - increased.
Telomeres shrink over time naturally and when they do, cells die instead of continuing to divide. And cell death doesn’t just lead to wrinkles and gray hair, it raises the risk of age-related health concerns like heart disease, mental decline and even early death. So that’s a good reason to follow the recently updated exercise guidelines for Americans, which suggest we get 150 to 300 minutes of moderate intensity aerobic physical activity a week, along with at least two muscle strengthening sessions.