Is it possible to slow aging down merely by walking, running, or strength training? Maybe the fountain of youth can be found on the treadmill, outside, or lifting weights. The Leipzig University in Germany did a study on the effects of exercise on the length of telomeres. Telomeres grow shorter as we age. A telomere is a chromosome structure that protects DNA. Slowing down aging by protecting DNA is a good thing. Keep in mind this was a small study based on 266 volunteers between the ages of 30-60 years old. The volunteers in the program were inactive individuals. Meaning they exercised less than one hour a week.

Each participant in the study was assigned randomly to an exercise program. Their diet stayed about the same. They were instructed to do their given exercise three times a week for six months. At the end of 6 months, the researchers studied telomeres. It was apparent that the participants in the endurance group produced the most gains in telomeres. Plus, this group saw an added benefit in decreasing inflammation in the body. So aerobic exercise in this very small study won out on telomere length. But, strength training is so important for balance and protection of our joints. Also, to be strong, you have to challenge all your muscles. The moral of this study is both aerobic exercise and strength training are important. Strength training should be done as an addition to your aerobic exercise, not a substitute. Add some flexibility training, and you'll have a well-rounded program. Aerobic exercise can be cycling, walking, jogging, or anything that gets your heart rate up and is sustainable for 30-45 minutes. Strength training can include bodyweight exercises, Pilates apparatus exercises, weight machines, free weights, bands, etc.

Who knew we all hold the fountain of youth within our bodies. We just have to start. This is doable for most people. Start small and keep adding. You'll be on your way to lengthen your telomeres and slow down the effects of aging.

For more information about health and fitness, please contact Kay Colgan, Middleburg Pilates, and personal training, 14 S Madison Street, Middleburg, Virginia, or call 540-687-6995.