5 Sports That Can Keep You Young

In a world where stress, work, and daily responsibilities drain a lot of energy, finding ways to stay healthy and youthful is especially important. Good news: science has long proven that physical activity is not just a way to stay in shape, but also a real tool to slow down cellular aging.

Researchers link health and lifespan to the length of telomeres – the “caps” at the ends of chromosomes that protect DNA. As we age, they shorten, and cells start to age. Regular exercise can slow this process, lengthen telomeres, and preserve cellular youth.

Here are five sports that really help maintain your youth.

Running – a simple and powerful rejuvenation tool

If you have no health restrictions, running can be a true elixir of youth. Studies show that people who run more than 10 km per week have longer telomeres and are “younger” on a cellular level by 10–12 years.

It’s important to remember that excessive training, like ultratrails such as the Tor des Géants, can have the opposite effect due to oxidative stress. The optimal regimen is 75 minutes of running per week or 10–12 km to gain benefits without overloading the body.

Cycling – gentle cardio for everyone

If running isn’t your thing, try cycling. Research shows that people who ride 30–200 km per week have longer telomeres than those who ride less.

Two relaxed hours per week are enough for long-term benefits. In winter, a stationary bike also works – consistency is key.

Home cardio and interval training

Cardio at home or interval workouts can also slow down cellular aging. In one study, participants did 20–30 minutes of cardio 3–5 times a week, and after a few months, telomeres lengthened and cellular aging slowed.

The ideal routine is 30–60 minutes of exercises you enjoy: energetic workout videos, bodyweight training, or high-intensity interval sessions.

Strength training – youth through power

Weight training is not only about building muscles but also rejuvenating cells. Studies show that 90 minutes of strength training per week prolongs cell life, and three one-hour sessions can have an anti-aging effect of up to eight years.

Strength exercises are especially beneficial for DNA repair in older adults. Key points: consistency and moderation – start at a comfortable level and gradually increase intensity.

Tennis – cardio, fun, and social connection

Tennis combines intense cardio with social interaction, making it a perfect sport to maintain youth. A Copenhagen study showed that regular tennis and badminton play can extend life by 6–9 years.

Even without direct telomere measurements, it’s clear: activity, joy, and interaction with partners keep both body and mind young.