This Type of Exercise can Reduce your Biological Age by 16 Years

Here’s Why Most People Ignore It

Author

My Longevity Experiment
September 23, 2024

A recent study from the University of Leicester has revealed a direct link between walking pace and the biological marker for aging, Leucocyte Telomere Length (LTL). Published in Communications Biology under the title "Causal Associations of Self-Reported Walking Pace with Telomere Length," the research establishes that individuals who walk at a brisk pace may experience a biological age up to 16 years younger by midlife.

The study provides compelling evidence that walking faster, regardless of overall physical activity levels, is associated with longer telomeres, a key indicator of biological aging.

Groundbreaking Findings on Walking and Telomere Length

Researchers from the National Institute for Health Research (NIHR) Leicester Biomedical Research Center, using genetic data from over 400,000 middle-aged UK Biobank participants, found that walking speed alone, independent of how much physical activity a person does, has a measurable impact on telomere length. Telomeres, the protective "caps" at the end of chromosomes, are critical for preventing DNA damage. As these telomeres shorten with each cell division, the cell eventually reaches a stage called "replicative senescence," where it can no longer divide. This process is a hallmark of biological aging.

Dr. Paddy Dempsey, lead author of the study, explained, "Previous research on associations between walking pace, physical activity, and telomere length has been limited by inconsistent findings and a lack of high-quality data. This research uses genetic data to provide stronger evidence for a causal link between faster walking pace and longer telomere length.”

The study is significant for being one of the first to integrate genetic data with self-reported walking speeds, alongside actual movement intensity data from wearable activity tracking devices. According to Dr. Dempsey, "Data from wrist-worn wearable activity tracking devices used to measure habitual physical activity also supported a stronger role of habitual activity intensity (e.g. faster walking) in relation to telomere length.”

Telomeres: The Key to Understanding Aging

Telomeres function much like the plastic tips of shoelaces (aglets), protecting chromosomes from unraveling and becoming damaged. Over time, as cells divide, telomeres naturally shorten. Once they become too short, the cell enters replicative senescence and can no longer replicate, contributing to the aging process. Scientists consider telomere length an accurate measure of biological age, distinct from chronological age.

Though the precise connection between telomere length and diseases of aging is still being explored, the accumulation of senescent cells is believed to play a role in age-related conditions like frailty and chronic diseases.

Walking Speed as a Health Indicator

Dr. Dempsey also emphasized that walking speed could serve as a practical marker for assessing the risk of chronic disease and unhealthy aging. He stated, "This suggests measures such as a habitually slower walking speed are a simple way of identifying people at greater risk of chronic disease or unhealthy aging, and that activity intensity may play an important role in optimizing interventions."

Increasing walking speed, rather than simply focusing on the number of steps, may offer a more effective strategy for individuals looking to improve their health and extend their lifespan. Dr. Dempsey pointed out, "Those who are able could aim to increase the number of steps completed in a given time (e.g., by walking faster to the bus stop). However, this requires further investigation."

Previous Findings and New Implications

Previous studies from the University of Leicester have already established the health benefits of walking. Prior research demonstrated that just 10 minutes of brisk walking per day is linked to a longer life expectancy, and that brisk walkers have up to 20 years greater life expectancy compared to slower walkers. However, this new study provides definitive evidence of a causal relationship between brisk walking and telomere length.

Tom Yates, senior author and Professor of Physical Activity at the University of Leicester, stated, "Whilst we have previously shown that walking pace is a very strong predictor of health status, we have not been able to confirm that adopting a brisk walking pace actually causes better health. In this study, we used information contained in people's genetic profile to show that a faster walking pace is indeed likely to lead to a younger biological age as measured by telomeres."

Study Strengths and Limitations

One of the key strengths of the study lies in its large, well-characterized cohort of participants and superior telomere length data. The researchers emphasize that walking pace, particularly brisk walking, is a significant factor in maintaining longer telomeres, which correlate with overall better health.

However, the study does have limitations. It only measured telomere length once and did not include follow-up assessments. Additionally, the cohort was drawn from the UK Biobank, a population that tends to be healthier than the general public, potentially limiting the generalizability of the findings.

Conclusion

This groundbreaking research from the University of Leicester suggests that brisk walking is not only beneficial for overall health but may also play a vital role in slowing the biological aging process. The study adds to a growing body of evidence supporting the importance of walking speed in promoting longevity, offering new insights into how simple lifestyle changes, such as walking faster, could have a profound impact on aging and health.