🔬TODAY’S BREAKTHROUGH
A large cross-sectional study reveals that higher levels of physical activity are consistently associated with lower biological age, as measured by multiple epigenetic clocks.
The Discovery:
In a cohort of 948 U.S. adults (mean age 62), researchers compared activity levels, measured via accelerometers and self-report, with DNA methylation-based clocks (e.g., PhenoAge, GrimAge, SkinBloodAge, LinAge). Those in the highest quartile of physical activity showed biological ages 3–7 years younger on key clocks, suggesting exercise substantially slows cellular aging markers.
The Science:
Physical activity (PA) assessed by accelerometry and questionnaires
Eight epigenetic clocks evaluated: PhenoAge, GrimAge, GrimAge2, SkinBloodAge, LinAge, DunedinPACE, ZhangAge, YangAge
Highest PA quartile was linked to lower biological age by ~3 years on SkinBloodAge and LinAge
Findings remained after adjusting for age, sex, BMI, smoking, race/ethnicity, and education
Effects were stronger among non-Hispanic whites, BMI 25–30, and former smokers, highlighting population-specific responses
Suggests PA benefits at the epigenetic level, beyond conventional fitness metrics
Your Action:
Integrate daily moderate-to-vigorous activity (e.g., brisk walking, cycling, ten-minute intervals) aiming for 150+ minutes weekly
Consider activity tracking tools (wearables or logs) to measure effort and consistency, especially if in risk groups
Combine exercise with strength training and sleep quality to amplify epigenetic benefits
Bottom Line:
Regular physical activity correlates with a biologically younger epigenetic age by several years, reinforcing movement as a keystone anti-aging strategy.
Source:
Relationship between physical activity and DNA methylation-predicted epigenetic clocks, npj Aging, April 12, 2025
https://www.nature.com/articles/s41514-025-00217-0
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Disclaimer:
This newsletter is for informational purposes only and does not substitute professional medical advice. Always consult with a healthcare provider before making any changes to your health regimen.