The secret to staying young
by Metropol | September 3, 2025 8:20 am
Research has confirmed what we’ve suspected for years, regular exercise doesn’t just make us feel better, it also slows, or even reverses, the process of ageing.
As the pursuit of healthy ageing gains momentum, the global longevity and wellness market has already surpassed $2.5 trillion. Yet the latest research shows that the foundation of any longevity protocol isn’t found in expensive treatments or futuristic science, it’s already accessible to us all. Exercise offers far more than just short-term fitness gains; it has the power to actively slow the ageing process itself, supporting both quality of life and healthy years lived.
A 2025 peer-reviewed study in research journal Aging-US, found that both aerobic and strength-based exercise slow biological ageing in fat tissue and key organs such as the heart and liver. This research, recently summarised in science news website Technology Networks, shows how Olympic-level athletes and everyday exercisers alike exhibit younger biological age markers through regular movement.
“This research confirms what we’ve known anecdotally for years: movement is medicine,” says CEO of Exercise New Zealand Richard Beddie. “Now we’re seeing that exercise doesn’t just help you feel younger, it actually makes you biologically younger, and slows ageing markers.”
Not just cardio, muscles matter too
The study emphasised that both cardiovascular fitness and muscular strength were key to slowing cellular ageing. Aerobic fitness, measured through VO2 max, and grip strength, an indicator of strength/muscular capacity, were both linked to lower biological age markers.
“The key is consistency – moderate physical activity that keeps your body moving and strong. Walking, gardening, swimming, group exercise classes – these all count,” Richard says.
In one highlighted case, sedentary middle-aged women reduced their epigenetic age by two years after just eight weeks of structured aerobic and resistance training.
Despite the known benefits, fewer than 50% of New Zealanders meet recommended physical activity guidelines. ExerciseNZ warns this will have long-term health consequences, not just for physical health but also for ageing, independence, and quality of life.
Large-scale data published in the peer-reviewed Journal of Cachexia, Sarcopenia and Muscle shows that people who engage in moderate-to-vigorous activity may reduce their biological age by up to 1.7 years compared to their inactive peers.
Beyond quick fixes
While short-term exercise challenges can spark temporary motivation, their benefits often fade once the challenge ends. In some cases, people return to even lower activity levels than before, creating a cycle of frustration and physical regression.
The biological benefits of exercise, like slowed epigenetic ageing and disease prevention, come from regular, consistent activity over time.
“We have an opportunity to empower people to live longer, healthier lives, not through expensive interventions, but by simply making physical activity a regular part of everyday life,” Richard says.
Exercise New Zealand encourages all Kiwis to shift from ‘challenge mode’ to ‘change mode’. Here are some tips for getting started:
Find joy in the activity: Explore different forms of movement until you find something you genuinely enjoy – dancing, dragon boating, darts, or other.
Change your definition of ‘exercise’: Don’t think ‘exercise’, which can have negative connotations, think ‘moving my body’ and include any enjoyable movement that makes you feel good, not just structured workouts.
Build it into your day and week: For example, five minutes of stretches on waking up, a 20 minute lunchtime walk, half an hour of gardening after dinner, tennis, and yoga on weekends, and so on.
Source URL: https://metropol.co.nz/the-secret-to-staying-young/