Stay young, right down to the cell

There are moments in sport when you realise that there is more going on here than just exercise. Perhaps during a long run at dawn. Or when your heart is pounding after a workout and your breathing calms down. In moments like these, the body is fully present - and often: amazingly clear in the head. What we rarely realise: An invisible renewal process is taking place within us. Not only are muscles being built up - our cells are also regenerating. And this is precisely one of the greatest, often underestimated effects of regular exercise.

Sport rejuvenates. Not just perceived, but measurable. Because exercise works deep inside - where ageing processes begin: in our cells. And the more regularly we exercise, the better this cellular renewal works. The good news is that you don't have to be a marathon runner to do this. Even moderate exercise is beneficial - if it is done regularly.

Our body is constantly renewing itself. Billions of cells die every day - and are replaced by new ones. However, this process slows down with age. Our cells divide less frequently, regenerate less well and at some point the moment comes when they no longer divide at all - they are "old".

An important indicator of this are the telomeres - tiny protective caps at the ends of our chromosomes. They become shorter with each cell division. At some point, there is no more protection - and the cell ages or dies. The exciting thing: Sport can slow down this process. Studies show that people who exercise regularly have longer telomeres - their cells are measurably "younger".

Scientists suspect that exercise promotes the activity of an enzyme called telomerase, which helps to maintain telomeres. At the same time, exercise reduces oxidative processes and silent inflammation, which accelerate cell ageing. In other words: if you exercise, you protect your cell nucleus - and thus the innermost blueprint of life.

You may have heard the term mitochondria before. These are the power stations of your cells. They provide the energy your body needs for every function - from thinking to muscle building to immune defence. With age, the number and efficiency of these mitochondria decreases. You get tired more quickly, regenerate less well and feel "empty".

But exercise helps here too. Endurance training and intensive interval training in particular (e.g. short, crisp HIIT units) stimulate the formation of new mitochondria - and make the existing ones more efficient. The result: more energy, better recovery and a noticeably fitter feeling. And not just in training, but in everyday life.

Chronic inflammation is an important, often overlooked cause of cell ageing. Not the large, noticeable inflammations after injuries - but silent, permanent processes in the body. Triggered by stress, poor diet, lack of sleep - and lack of exercise.

Doctors refer to this as "inflammaging" - a mix of "inflammation" and "ageing". The result: cells are damaged, tissue regenerates more poorly and the immune system becomes more sluggish. Sport is a real counter-medicine here: even moderate exercise can reduce pro-inflammatory substances in the blood and at the same time promote anti-inflammatory messenger substances.

Regular endurance sessions and active recovery - such as light jogging, walking or even yoga and mobility training - are particularly effective. In this way, you can rebalance your body - and help your cells to regenerate instead of fighting.

It's not just your muscles and immune system that benefit from exercise - your brain also renews itself through exercise. For a long time, it was believed that we no longer form new nerve cells in adulthood. Today we know: New cells are formed in the hippocampus in particular, which is important for memory and emotions, even in old age - especially if we exercise regularly.

Exercise promotes the production of BDNF - a growth factor that protects nerve cells, connects them and allows new ones to be created. So if you exercise regularly, you not only stay physically younger, but also mentally more alert, more focussed and emotionally more stable.

The good news is that you don't have to be a competitive athlete to have a positive impact on your cellular health. According to the WHO, 150 minutes of moderate exercise per week is enough - for example, five 30-minute sessions of brisk walking, cycling, swimming or light jogging. It is even better if you also do strength training twice a week - for muscles, bones and hormonal balance.

A balanced mix is ideal:

We often talk about getting fitter, slimmer or stronger through sport. But perhaps the most important thing happens invisibly: exercise gives our cells the chance to renew themselves. This means more energy, a better immune system, faster regeneration - and yes: a real slowdown in the ageing process.

This realisation can also be a change of perspective. Sport no longer becomes a compulsory exercise or a calorie killer - but a form of daily self-care. For your body. For your brain. For your cellular health.