Long-term competitive sports linked to slower biological aging through reduced cellular stress. Digest
As we age, our chromosomes gradually wear down at the ends, and this erosion (measured by the length of structures called telomeres) is considered a hallmark of biological aging. But could a lifetime of athletic training help slow that process?
A research team reviewed data from 11 studies comparing 240 long-term master athletes to 209 age-matched adults who did not compete in sports, with both groups averaging around 50 years of age. The athletes had typically trained competitively for more than 16 years.
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The analysis revealed that:
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Master athletes had significantly longer telomeres overall compared to participants who did not compete in sports, especially in blood and buccal cell samples. Muscle tissue did not show a meaningful difference, but this result was based on only a few studies.
- A small number of studies found that athletes had more active telomere-protective systems, with higher telomerase activity that helps rebuild telomeres and increased expression of genes that help protect and stabilize them.
- Athletes had stronger antioxidant defenses, with higher levels of enzymes that neutralize harmful molecules, and showed lower levels of cellular damage caused by oxidative stress.
- Signs of chronic inflammation were also reduced in the athlete group, including lower levels of inflammatory proteins and higher levels of anti-inflammatory ones.
These findings suggest that lifelong training does more than strengthen muscles or endurance; it may also preserve cellular health. By keeping the body's stress and repair systems in better balance, athletes could slow the natural shortening of telomeres that accompanies aging. This protection probably reflects an overall adaptive state built through consistent exercise, where cells become more resilient, repair mechanisms stay active, and inflammation remains in check rather than the effect of any single pathway.
However, athletic training likely works in tandem with other factors like diet, stress management, and body composition. Notably, a small group of endurance athletes who developed an overtraining syndrome involving muscle damage and persistent fatigue showed shorter muscle telomeres, highlighting the importance of sufficient recovery. Learn more about telomeres in episode #46, featuring Dr. Elissa Epel.