Based on a variety of careers, a large percentage of the population spends the majority of their day sitting. How long do you sit during the average day?
Now, think about how you felt eight years ago. Did you have more energy?
Well, according to a new study, women who sit more than 10 hours a day, have cells that are biologically older. In fact, sitting too much appeared to ‘age’ these women by eight years.
Study Finds — Sitting Too Much Can Lead to Accelerated Aging
The study published in the American Journal of Epidemiology. Researchers from the University of California San Diego School of Medicine examined nearly 1,500 women. They discovered that women between the ages of 64 and 95 who sat for more than 10 hours a day, participating in moderate levels of physical activity, had shorter telomeres.
These women are part of a larger longitudinal study. The focus was on chronic diseases in postmenopausal women.
Before we discuss what that means, you may be asking yourself, what’s a telomere?
Acting as ‘caps’ at the end of DNA strands, they compare telomeres to the tips of a shoelace. These telomeres help protect delicate chromosomes. They are encouraging optimal health. When telomeres are short in length, individuals generally experience an increased risk of disease and mortality.
Scientists have long known that the aging process begins to shorten telomeres. It is what we see here. At birth, we inherit telomeres from our parents. However, no matter the length, they shrink with age. This shortening is the core cause of age-related cell damage. Once telomeres become too short, cells can no longer reproduce.
Now, back to these recent findings. How is it that sitting relates to aging?
The researchers found that women with a long-sitting, low-activity lifestyle, had cells that were eight years older in comparison to women who were less sedentary. Meaning, your chronological age, will not always match your biological age. Factors within our life influence our actual age.
The researchers also found that women who sat for long periods, but exercised at least 30 minutes daily, did not have shorter telomeres. Although they need to conduct more research, at the very least, this study shows once again, that regular exercise is one of the most proactive measures when it comes to positive health.
Recommended Exercise, Based on the Aging Process
Scientists stress the importance of physical activity, even when we are 80 years old. Depending on your age and your current abilities, you should take part in regular exercise. Here is a loose guideline to help you better understand what it is you can do to protect your health.
- Age 20-30: During this age, it will be important to build bone density. Ideal activities include running, dancing or other weight-bearing. Dynamic exercises. Moreover, posture Such as Pilates or yoga.
- Age 30-40: Continue a combination of endurance and weight training exercises.
- Age 40-50: At this age, joint wear and tear become more prominent. If you suffer from joint pain, try low-impact exercises, including swimming. It is important to continue practicing cardiovascular fitness.
- Age 50-60: Light Strength training is essential at this age. As well as exercises that support optimal balance and stability.
- Age 60-80+: Regular exercise continues to play a significant role in optimal health. However, social aspects are also important. Yoga, Pilates, and even Tai Chi classes are all perfect to stay active. Mentally, physically, and socially.
Based on this recent study and past research, it is clear that age is just a number. You can improve your biological age, regardless of your chronological age, from hypertension to diabetes. A wide range of health conditions can develop based on a more active, balanced lifestyle.
Take action today. Protect the ‘age’ of your DNA. Moreover, in turn, your health.