How 75 Minutes of Exercise a Week Can Slow Aging — Denver PTs Explain How to Get Stronger

Ever wish you had a time machine? While science hasn't cracked reversing age, new research points to something nearly as powerful: 75 minutes of jogging or running per week may slow aging by over a decade, right down to the cellular level.

A recent study analyzing 4,458 U.S. adults found that those who jogged or ran at least that much each week had significantly longer leukocyte telomere length (LTL)—a reliable marker of biological aging—compared to non-runners.

Here’s what it means for you—and how physical therapy can help you build a movement strategy that promotes longevity, resilience, and peak performance.

What Are Telomeres—and Why Should We Care?

Telomeres are protective caps at the ends of your chromosomes—think plastic tips on shoelaces preventing fraying. Every time cells divide, telomeres shorten a bit. Over years, critically short telomeres are linked to age-related diseases like heart disease, cancer, diabetes, and all-cause mortality.

Leukocyte telomere length (LTL) is a trusted marker for systemic cellular aging. Longer LTL correlates with better healthspan and lifespan.

In this NHANES study, researchers grouped participants based on weekly jogging/running:

Category	Weekly Time
None	<10 minutes
Moderate	10–74 minutes
Meets Guideline	≥75 minutes (per U.S. guideline)

After adjusting for demographics and lifestyle, only the ≥75 min/week group showed significantly longer LTL—about 189 base pairs longer than non-runners, marking an estimated 12‑year slower aging process.

Why Just 75 Minutes Makes a Big Difference

You don’t need marathon-level training to gain cellular health benefits. Here’s why 75 minutes works:

1. Boosts mitochondrial health – Regular cardio enhances mitochondrial capacity and oxidative resilience.

2. Reduces inflammation and oxidative stress – Both accelerate telomere shortening.

3. Activates telomerase – Exercise stimulates the enzyme that helps maintain telomere length.

4. Improves glucose metabolism – Lower insulin resistance helps protect telomeres.

5. Supports whole-body wellness – Jogging often signals healthier sleep, nutrition, and mood—all of which support cellular aging.

How Physical Therapy Amplifies the Benefits

Jogging is powerful, but it’s not a panacea. That’s where physical therapy plays a crucial role—not just in fixing injuries, but optimizing the pathway to longevity.

1. Build a Resilient Movement System

PTs assess stride, joint motion, and muscle function to identify stiffness or excess force that can limit running benefits—or lead to injury.

Optimizing biomechanics helps you run more efficiently, reducing unnecessary stress and enabling more consistent, quality mileage.

2. Create a Sustainable Weekly Routine

If your week includes 2×30-minute runs instead of a single 75-minute session, you stay energized, less prone to burnout, and allow more engagement in each session.

PTs help build that sustainable habit and adapt training based on your schedule and goals.

3. Blend Strength + Mobility Into Routine

Strong, mobile hips, core, and ankles = powerful, durable runners.

• Strength work (squats, deadlifts, lunges): supports biomechanics and energy utilization.

• Mobility drills (hip openers, thoracic rotations, foam rolling): preserve stride fluidity and injury resilience.

4. Manage Load and Prevent Overuse

PTs guide gradual mileage increases, loading cycles, recovery weeks—and intervene early when workload spikes creep up.

This helps avoid setbacks that derail consistency and cellular aging benefits.

5. Integrate Recovery Protocols for Longevity

Active recovery, manual therapy, breath work, and foam rolling—strategies PTs teach—support circulation, repair, and systemic resilience.

The result? You get more effective mileage from every session.

Sample Strength & Mobility Routine (Personalized for Runners)

Want to stay consistent with your running and unlock the metabolic and anti-aging benefits of 75+ minutes per week? This PT-designed routine supports strength, joint health, and movement efficiency—tailored to you.

Beginner Runners

If you’re new to running or just building consistency (≤15 miles/week), we prioritize controlled bodyweight movements and motor control—establishing a base before adding intensity.

Strength Focus:

• Bodyweight Split Squats – 3×8/side

• Heel-Elevated Bridges – 3×12

• Wall Sit with Marching – 3×20 sec

• Side-Lying Hip Abduction + Core Reach – 3×10

Mobility & Control:

• 90/90 Transitions with Assistance – 2×6

• Half-Kneeling Hip Flexor Rockbacks – 2×5

• Quadruped Cat-Cow with Rib Expansion – 2×6

• 90/90 Diaphragmatic Breathing – 3 min

Goal: Build tolerance, control, and movement literacy. Reps should feel smooth and deliberate—not rushed.

Advanced Runners

Logging 25+ miles/week or training for races? You need strategic load, eccentric control, and posterior chain strength to buffer fatigue and improve economy.

Strength Focus:

• Rear-Foot Elevated Split Squat – 3×6 heavy

• Trap Bar or Kettlebell Deadlift – 3×5

• Eccentric Step-Downs from 6–8” – 2×8 per side

• Weighted Side Plank Rows (cable/band) – 3×30 sec

Mobility & Prep:

• Jefferson Curls (light to moderate load) – 2×6 slow

• Active Hip IR Lift-Offs from 90/90 – 2×5

• Pigeon Rocking + Breath Control – 2×45 sec

• Box Breathing + Supine Arm Reach – 3 min

Goal: Build robustness and tissue capacity for longer mileage and harder intervals. Form should remain crisp even under load.

Trail vs. Road Runners: Key Differences in Prep

Trail Runners

• Emphasize single-leg control + ankle stability

• Focus on eccentric strength for steep descents

• Load management matters due to terrain variability

Recommended Additions:

• Lateral Step-Throughs with Band – targets hip control in uneven terrain

• Slant Board Calf Eccentrics – improves control for downhill running

• Rotational Lunge with Pause – mimics variable trail angles

Mobility Tip: Prioritize foot and ankle mobility drills weekly to reduce sprains and improve force transfer on uneven ground.

Road Runners

• Emphasize gait efficiency and hip mobility

• Focus on repetitive loading tolerance

• Less terrain variability—but more repetitive strain

Recommended Additions:

• Tempo Rear-Foot Elevated Split Squat – challenges control through full ROM

• Marching Hip Lifts with Pause – reinforces single-leg stance mechanics

• Standing Hip CARs + Wall Contact – improves joint control during stride

Mobility Tip: Target anterior hip mobility and thoracic extension to offset the posture of long, straight runs.

Key Takeaways

• Jog/Run ≥75 minutes/week = ~12 years slower biological aging (cellular level)

• PT enhances this benefit through better form, injury prevention, load strategies, and integrated recovery.

• You don’t have to run marathons to slow aging—do it smarter and stronger.

Final Thoughts

Yes, exercise is medicine — and 75 quality minutes per week proves that. But physical therapy can turn those minutes into long-term health dividends, creating a resilient, mobile, and efficient body that ages well.

Whether you're in Denver’s foothills, local parks, or just walking your neighborhood, pairing smart running with PT-inspired strategies ensures you don’t just add years to your life—but life to your years.

Want a personalized run‑plus‑PT plan designed for aging stronger? RISE is here to help!