Six months of regular aerobic exercise (approximately 4.5 hours per week) can reduce biological age, as measured by the GrimAge epigenetic clock, by about 7 months.

noli's read

This advice is based on recent research using epigenetic clocks, such as GrimAge, which is a validated marker for estimating age-related mortality risk. The claim relies on data from randomized controlled trials (RCTs) suggesting that improvements in cardiorespiratory fitness (VO₂ max) are correlated with a reduction in biological aging, independent of weight loss. The distinction made between physical fitness and body composition is scientifically relevant, as it highlights the systemic benefits of exercise beyond aesthetics. It is important to note, however, that these biological age measures are complex statistical tools, and the term 'rejuvenate' must be understood in the context of epigenetic modeling rather than as a total biological reversal. The study mentioned by Dr. Patrick provides solid evidence of the plasticity of our aging markers in response to endurance training. This finding is consistent with the current scientific consensus on the protective benefits of aerobic exercise.

the sources

1. 1Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W 2018
2. 2Horvath S 2013
3. 3Belsky DW, Caspi A, Corcoran DL, et al. 2022