Positive effects of exercise on telomere length

Telomeres are specialized structures of nuclear proteins that protect chromosome ends from persistent DNA damage. Every time a cell divides, it copies its DNA, packs it into a chromosome, and the result is shortened. The researchers found that every moderate exercise provides new protection for telomeres, helping DNA, and keeping cells younger. The protection is constantly updated during exercise. Therefore, regular exercise can continuously protect DNA from damage. Moderate intensity physical activity helps to do so.

Tim D. Spector, a professor of genetic epidemiology at King's College London, studied a group of 2,401 white twins and published them on the Archives of Internal Medicine. It was found that the average telomere of a person who exercised moderately for about 100 minutes per week appeared to be telomere five to six years younger than those who performed at least about 16 minutes per week. The telomere that is done by people who are moderately active for about three hours a week seems to be 9 years younger than those who do the least. As the amount of exercise increases, their length increases.

The researchers concluded that sedentary lifestyles can adversely affect telomere length and may accelerate the aging process.

How does exercise affect telomeres? -

A compound called nuclear respiratory factor 1 [NRF1] and peroxisome proliferator-activated receptor coactivator 1 alpha is responsible for telomere length. They regulate cell growth and control the shortening of telomeres. It has been found that exercise can increase the level of these two factors, thereby protecting them from harm.

At the same time, exercise also helps to reduce oxidative stress. Another important finding is that physical exercise leads to important telomerase activation, which stabilizes telomeres and reduces their erosion.

Endurance sports training -

Long-term aerobic training and higher aerobic exercise capacity [maximum VO2] are associated with positive effects of aging. The researchers said that higher VO2 max was positively correlated with telomere length. They also found that long-term endurance exercise training can protect the muscle telomere length of young and old people. However, the beneficial effect on its length is independent of the known heart health benefits of conventional aerobic exercise.

Strength Training -

Strength training has also been found to be beneficial in maintaining its length within the normal range. The researchers found that long-term strength training was not associated with abnormal shortening of skeletal muscle telomere length. The minimum telomere length in the PL [power booster] remains within the normal physiological range. The problem is that weight training can reduce their shortening and anti-aging.

in conclusion -

Many studies have confirmed that regular aerobic exercise has a positive effect on telomere length, thereby slowing cell aging. The 30-minute aerobic exercise standard that is generally accepted most of the week is sufficient to slow cell aging. If more, it's still better. If you practice harder, it would be better.

There are some questions about the beneficial effects of exercise on telomere length that need to be found, including - Is there a minimum amount of exercise that can provide the desired telomere length maintenance? Is there a threshold at which the movement is not conducive to telomere length maintenance? Is it beneficial for telomere strength dependence?

It may take some time to find answers to these questions before continuing to exercise as recommended by the WHO [World Health Organization].

references:

Arch Intern Med. 2008; 168[2]: 154-158.
Med Sci physical exercise. January 2008; 40[1]: 82-7.

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