Running Can Turn Back Your Biological Clock, Study Says

If the idea of slowing aging sounds like sci-fi, think again—regular high-impact exercise might be the closest thing we’ve got to a time machine. According to a new study highlighted by Tom’s Guide, researchers at Brigham Young University found that people who engage in consistent, intense physical activity could reduce their biological age by as much as nine years.

Published in the journal Preventive Medicine, the study tracked over 5,800 adults and measured the length of their telomeres—tiny protective caps on DNA strands that naturally shorten with age and are linked to age-related diseases. The key takeaway? The more physically active you are, the longer those telomeres stay intact.

But don’t think a stroll around the block will cut it. The study found that women needed at least 30 minutes of jogging a day (40 for men), five days a week, to see the benefits. That level of effort corresponds with longer telomeres and significantly lower biological aging.

Not a runner? That’s okay. Alternatives like HIIT workouts, rowing, or cycling sprints can offer similar effects. The point is to sweat—often and hard.

As Professor Larry Tucker put it, “a little exercise won’t cut it.” You need to make it count. And for those avoiding animal products and prioritizing wellness, incorporating plant-based nutrition to fuel your high-intensity workouts only deepens the benefits—protecting not just your body, but the planet too.

Lace up your sneakers, find a workout that works for you, and make high-impact movement part of your weekly rhythm. It’s good for your heart, your DNA, and a future that’s greener and kinder for everyone.

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