A new study suggests that while everyday movement like walking offers clear health benefits, structured exercise routines may be even more powerful in slowing down the body’s internal clock.
Researchers from Tohoku University reviewed existing evidence on “epigenetic aging,” which looks at chemical changes on DNA that reveal how quickly our cells are really aging. Their findings highlight that planned and repetitive workouts, such as aerobic exercise and resistance training, may have stronger effects on reducing biological age than general daily activity.
The review pulled together both animal and human studies. In mice, structured endurance and resistance training helped reverse age-related molecular changes in muscle tissue. In humans, structured exercise showed measurable reductions in biological age.
What exercise habits work best for anti-aging?
The theme at large is that structured exercise seems to deliver the strongest anti-aging effects. That means planned routines that are repetitive and goal-driven, such as regular cardio sessions, weight training, or ideally, a combination of the two.
Still, take this with a pinch of salt. The review included mouse studies as well as human trials, and unless you are planning to train on a hamster wheel, you probably want to temper your expectations.
Also, while the study suggests walking and other casual activities may not have a strong impact on epigenetic aging, that does not mean it should be written off. Walking is one of the most versatile forms of exercise, and you can make it structured if you want to.
The Japanese walking method, for example, alternates between three minutes of fast walking and three minutes of slower walking for a total of 30 minutes. My editor has even designed her own 3-4-5 walking workout, where you switch speeds every few minutes to add a burst of HIIT to your steps. Basically, it's possible to make more "casual activities" more purposeful and challenging without needing gym equipment.
How to incorporate the findings into your routine
If you are already walking every day, keep it up. It is an excellent base. But if you want to lean into the anti-aging benefits highlighted in this study, consider layering in more structured exercise. That could mean two or three cardio sessions per week, such as cycling, swimming or running, along with a couple of strength workouts that challenge your major muscle groups.
The most important step is to find activities you enjoy and can stick with. If lifting weights feels daunting, a selection of the best resistance bands or bodyweight circuits can achieve similar results. If you don't enjoy running, mix brisk walking with speed intervals instead. You may not be able to stop the calendar from ticking forward, but by adding structure and consistency to your exercise, you can help your body feel and function younger for longer.
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