February 9, 2026, 9:54 am | Read time: 4 minutes
In aging research, so-called hallmarks of aging have been established. They describe fundamental biological changes that gradually develop over a lifetime. Exercise is considered a factor that can influence many of these processes. Scientists have now examined more closely how exactly physical activity works in this context.
What Was Examined in the Study?
For this, an international team of researchers compiled numerous studies dealing with the “Hallmarks of Aging,” with data coming from human studies, animal models, or cell studies, depending on the area. The review was published in the journal “Journal of Sport and Health Science.”1
These biological processes include changes that typically occur with increasing age. These include, among others, damage to genetic material, shortening of the so-called telomeres, which are protective caps of chromosomes, loss of mitochondrial function, chronic low-grade inflammatory reactions, and a declining ability of cells to self-cleanse, also known as autophagy.
As a conceptual framework, these mechanisms are often summarized under the “Hallmarks of Aging.” Originally, nine such hallmarks were described; in more recent work, individual processes are further differentiated, so that extended models speak of up to 14 hallmarks.
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The Results
The authors conclude that regular physical activity is associated with beneficial changes in all 14 hallmarks of aging considered in this review. Effects are observed at different levels of the body. Even moderate exercise can have measurable impacts.
- Genetic Material: In studies with adults, measurable markers for DNA damage in the blood decreased after several weeks of combined endurance and strength training.
- Life Expectancy: People who are regularly physically active live longer on average in large observational studies. As little as about 15 minutes of exercise per day was associated with an average increase in life expectancy of around three years.
- Chromosomes: Physical activity is associated with longer telomeres in several studies. Telomeres are protective structures at the ends of chromosomes that are related to biological age and shorten over a lifetime. Endurance and interval training showed effects here, while pure strength training had less influence.
- Brain and Cognitive Performance: Regular exercise is associated with better memory performance and a slower age-related decline in cognitive abilities. These effects were mainly observed in studies with older adults.
- Inflammation: People who are regularly physically active have lower long-term levels of certain inflammatory markers in the blood, which are associated with many age-related diseases.
- Mitochondria: Exercise can improve the function of mitochondria, the “powerhouses” of cells. This was also observed in older people who had previously done little or no exercise.
- Gut Microbiome: Physical activity is associated with a greater diversity of beneficial gut bacteria. These changes are linked to a lower tendency for inflammation in the body and could also play a role in brain health.
- Cell Aging: In training studies, the proportion of so-called senescent immune cells decreased after a few weeks. These cells accumulate with age and are considered a driver of chronic inflammation.
What Does the Study Mean?
The results suggest that exercise is an effective way to positively influence age-related changes in the body. Regular physical activity can help maintain cell functions longer and reduce the risk of many age-related diseases.
Importantly, many detailed insights into the underlying cellular processes have so far come from animal and laboratory studies. In humans, these mechanisms can usually only be indirectly detected through markers in the blood or tissue. Additionally, exercise does not have the same effect on everyone.
The authors emphasize that physical activity works best when it is performed long-term and adapted to age, health status, and performance capability. Overall, exercise is considered a very safe measure with a favorable benefit-risk ratio.
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