How Just 75 Minutes of Running Per Week Can Make Your Body Up to 12 Years Younger

Did you know that dedicating only 75 minutes of running or jogging each week may significantly reduce your biological age—potentially by up to 12 years? Biological age reflects how quickly your body is ageing at the cellular level, not just the number of candles on your birthday cake. This concept has gained increasing scientific attention as researchers look beyond chronological age to measure true health and longevity.

Recent studies suggest that even modest amounts of cardiovascular exercise can influence markers of cellular ageing such as telomere length, inflammation levels, and mitochondrial function. Telomeres—protective caps at the ends of your chromosomes—naturally shorten as you age, but regular aerobic activity helps slow this process. Research published in International Journal of Environmental Research and Public Health shows that people who run at least 75 minutes per week tend to have longer telomeres, equating to a biological age difference of up to 12 years compared to inactive individuals. (Source: MDPI, 2023)

Running delivers a wide range of benefits that go far beyond fitness. It boosts heart and lung performance, improves metabolic efficiency, and increases the body’s natural production of antioxidants and growth factors. According to Harvard Medical School, aerobic exercise promotes better circulation, enhances cognitive health, and strengthens the cardiovascular system—key elements in preventing premature ageing. Additionally, the National Institutes of Health (NIH) highlights that regular physical activity reduces chronic inflammation, one of the primary drivers of age-related decline.

The best part? You don’t need to train like a marathon athlete to unlock these benefits. Short, consistent jogging or running sessions—whether it’s 15 minutes a few times a week or one longer weekend run—are enough to make a meaningful difference. Studies cited by the Centers for Disease Control and Prevention (CDC) emphasize that even low-to-moderate intensity running contributes to improved longevity, higher energy levels, better mood, and more resilient muscles and joints.

This simple habit is one of the most effective and accessible ways to support healthy ageing. You can start at any fitness level: walk-jog intervals, light jogging, or easy steady-state runs all count toward your weekly 75-minute target. What matters most is consistency, not speed or intensity. Over time, your body will respond with improved vitality, better endurance, and a noticeable reduction in signs of ageing.

If you’re looking for a natural, science-backed way to feel younger, stronger, and more energized, running might be the easiest place to begin. Start small, stay steady, and watch as your body becomes more youthful and resilient from the inside out.