Staying young, right up to the moment you’re put in a cell

There are moments in sport when you sense that there is more to it than just physical activity. Perhaps during a long run at dawn. Or when, after a workout, your heart is still pounding and your breathing has settled. In such moments, your body is fully present – and often, your mind is surprisingly clear. What we rarely realise is that an invisible process of renewal is taking place within us. It’s not just our muscles that are being built up – our cells are regenerating too. And that is precisely one of the greatest, yet often underestimated, effects of regular exercise.

Exercise rejuvenates. Not just in how we feel, but in measurable terms. Because exercise works deep inside – right where the ageing process begins: in our cells. And the more regularly we exercise, the more effectively this cellular renewal takes place. The good news is that you don’t have to be a marathon runner to benefit. Even moderate exercise brings significant benefits – provided it’s done regularly.

Our bodies are constantly renewing themselves. Every day, billions of cells die – and are replaced by new ones. However, this process slows down as we age. Our cells divide less frequently, regenerate less effectively, and eventually there comes a point when they no longer divide at all – they are ‘old’.

An important indicator of this is telomeres – tiny protective caps at the ends of our chromosomes. They become shorter with every cell division. Eventually, there is no protection left – and the cell ages or dies. The exciting thing is that exercise can slow down this process. Studies show that people who exercise regularly have longer telomeres – their cells are measurably ‘younger’.

Scientists suspect that exercise boosts the activity of an enzyme called telomerase – which helps to maintain the telomeres. At the same time, exercise reduces oxidative processes and low-grade inflammation, which accelerate cellular ageing. In other words: those who exercise protect their cell nucleus – and with it, the very blueprint of life.

You may have heard the term ‘mitochondria’ before. These are your cells’ powerhouses. They provide the energy your body needs for every function – from thinking and building muscle to immune defence. As you get older, the number and efficiency of these mitochondria decline. You get tired more quickly, recover less effectively and feel ‘drained’.

But exercise helps here too. Endurance training and high-intensity interval training (e.g. short, intense HIIT sessions) in particular 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 during training, but in everyday life too.

Chronic inflammation is a major, often overlooked cause of cellular ageing. Not the major, noticeable inflammation that follows injuries – but silent, persistent processes within the body. Triggered by stress, poor diet, lack of sleep – and a lack of exercise.

Medical professionals refer to this as ‘inflammaging’ – a portmanteau of ‘inflammation’ and ‘ageing’. The result: cells are damaged, tissues regenerate less effectively, and the immune system becomes sluggish. Exercise is a genuine antidote here: even moderate physical activity can reduce pro-inflammatory substances in the blood whilst simultaneously promoting anti-inflammatory messengers.

Regular endurance sessions and active recovery – such as light jogging, walking, yoga or mobility training – are particularly effective for this. This helps bring your body back into balance – and helps your cells to regenerate rather than struggle.

It’s not just your muscles and your immune system that benefit from exercise – your brain also regenerates through physical activity. For a long time, it was believed that we no longer form new nerve cells in adulthood. Today we know that, particularly in the hippocampus – which is important for memory and emotions – new cells are formed even in later life, especially if we exercise regularly.

Exercise promotes the production of what is known as BDNF – a growth factor that protects, connects and generates new nerve cells. So, those who exercise regularly not only stay physically younger – they also remain mentally sharper, more focused and emotionally more stable.

The good news is that you don’t have to be a competitive athlete to improve your cellular health. According to the WHO, 150 minutes of moderate exercise a week is enough – for example, five sessions of 30 minutes each of brisk walking, cycling, swimming or light jogging. It’s even better if you also do strength training twice a week – for your 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 out of sight: exercise gives our cells the chance to renew themselves. This means more energy, a better immune system, faster recovery – and yes: a genuine slowing down of the ageing process.

This realisation can also offer a new perspective. Exercise is no longer just a chore or a way to burn calories – but a form of daily self-care. For your body. For your brain. For your cellular health.