I jog around Lake Scranton with my earbuds in, music pumping, trying to time my tiny steps to the rhythm of the snare drums of “Bolero” and the slow, crawling drum beat of “Eminence Front.” I might look as if I’m barely moving—my pace is that slow—but on the inside, I’m sprinting. My heart is pumping, my endorphins are dancing. I feel my face stretched into a huge grin. My joy is not just about the adrenaline high I get from revving up my heart rate. It’s about the foundation of health I’m creating for myself and knowing I don’t need to be a super jogger to become a SuperAger. I just need to run.
For years we’ve been told walking is the best exercise for most people. At the risk of being a big bummer, I’m here to tell you that’s not true. While walking—and just about any activity, including gardening, housecleaning, even doing the laundry—is better than not doing anything at all, if you want to become a super-ager, you need heart-pounding, rigorous physical exercise.
Long telomeres, long life
At the tip of each chromosome in every cell of your body lies the secret to SuperAging. Each of those tips is capped with telomeres, which are sections of DNA that are lost every time a cell divides. Stress, aging and illness also cause your telomeres to shorten in length. When the telomere becomes too short, the chromosome can no longer be replicated. This triggers the cell’s death.
Fortunately, you can not only maintain your telomeres’ vitality, but even rebuild and lengthen your telomeres after they’ve worn down through exercise. And the best exercise for lengthening telomeres is cardio.
A recent study published in the European Heart Journal found that one 45-minute jog sparked a surge in telomerase activity for several hours afterward, while working out on weight machines had no effect. After six months of training three times a week, the joggers’ telomeres had increased 3 to 4 percent. No change occurred for the weight trainers.
SuperAgers, not super athletes
Exercising three times a week is great, especially for those transitioning from a sedentary lifestyle to an active one. But if you’re really committed to elongating your telomeres, consider 45 minutes of cardio 5 to 6 times a week.
Going as hard as you can during exercise is not the right strategy for SuperAging. Unless you’re an elite athlete under the age of 40, there’s no need to push yourself to your limit. Elite swimmers, for example, have shorter telomeres than their recreational counterparts.
To become a SuperAger, focus on cardio activities you can enjoyably sustain for 45 minutes and that you are motivated to do basically every single day. Consistent cardio is the key to SuperAging.
