How running for 75 minutes a week could help you live longer — and feel younger
In a study of over 4,400 U.S. adults, researchers found that those who jogged or ran for at least 75 minutes per week had significantly longer leukocyte telomeres. That might sound like something out of a science textbook, but it's really just a fancy way of saying your cells look younger on the inside. Telomeres sit at the ends of your chromosomes and act like little caps that protect your DNA. The longer they are, the better off you tend to be when it comes to aging.
If you're looking to get started or find the right shoes for your runs, check out our guide to the best running shoes for every type of runner.
This Brooks sneaker offers excellent comfort and support for everyday runs. The 27% saving applies to the women's model, but you'll find the same deal on the men's version as well. Just double-check that your size and favorite color are included in the offer before buying.
The study used data from the National Health and Nutrition Examination Survey and grouped people into three categories based on how much they ran each week. Only those who hit 75 minutes or more saw significant benefits to their telomere length, even after researchers controlled for differences in age, lifestyle, and medical history.
In fact, the difference was big enough to suggest runners could be roughly 12 years biologically younger than those who don't run regularly. People who ran less than that? Well, they pretty much looked the same as the non-runners.
While the results are compelling, it's worth being cautious. The results come from a single snapshot in time and rely on people accurately reporting their exercise, which can sometimes be optimistic. Still, the message is clear and encouraging: making running a regular habit might just be one of the simplest ways to help your cells stay spry.
The best part is that 75 minutes per week breaks down to just over 10 minutes (and 43 seconds if we are being pernickety) a day. That's a realistic goal for many people. If you're just getting started, try alternating walking and running using a beginner-friendly approach like Jeffing. This run-walk method can help you build endurance while easing the impact on your joints. Our fitness editor Jane swapped running for 'Jeffing' for a week and found it surprisingly enjoyable.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
And if running isn't your thing, other vigorous activities like swimming, cycling, or cardio workouts could offer similar benefits. Whichever route you choose, the science is stacking up in favor of getting your heart rate up.
Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
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Travel + Leisure
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12 Comfy, Podiatrist-loved Shoes Perfect for Summer Travel—Shop Vionic, Brooks, New Balance, and More From $19
As a resident of NYC, I get pretty much everywhere on foot. Whether I'm headed to the grocery store, laundromat, or fashionable boutique, every route requires at least a few minutes of walking. That's why I've swapped out all my blister-inducing shoes for comfortable pairs, and I've become an expert at finding shoes that can withstand logging 10K+ steps. My biggest hack for finding shoes that won't leave you achy at the end of the day: shopping only podiatrist-approved pairs. I did all the hard work for you and searched Amazon for comfortable shoes that have earned a Seal of Acceptance from the American Podiatric Medical Association or a personal stamp of approval from podiatrists themselves. Keep reading for 12 sneakers and sandals that are ideal for long sightseeing days, Disney trips, and other walking-intensive itineraries. These podiatrist-loved styles include pairs from New Balance, Brooks, Vionic, and more, up to 61 percent off. With a cushioned sole, lightweight design, and durable outsole, these New Balance shoes are ready to take on any summer trip. One medical professional wears these New Balance running shoes for long shifts on their feet, and they're never in pain at the end of the day. They were recommended New Balance sneakers by their podiatrist, like many five-star reviewers, and the plush shoes did not disappoint. Another shopper works a 12-hour shift at an urgent care center and described these shoes as 'walking in the clouds.' Bonus: These shoes can be thrown in the wash and come out looking 'pristine.' If you think orthopedic shoes can't be stylish, think again. These APMA-approved flip-flops have a sleek leather design and unique buckle detailing, making them some of the cutest flip-flops we've seen. They'd pair well with summer dresses, linen pants, or just about any other summer travel outfit. Thanks to the deep heel cup and contoured arch support, these shoes will ward off aches and pains during any summer itinerary. Some airports may be eliminating the shoes-off rule at security, but we still recommend wearing slip-on shoes during travel. This APMA-approved pair will easily slip on and off at the airport, and they're just as functional once you've arrived at your destination. One reviewer with ankle tendonitis walked over five miles per day in these shoes while on vacation, and they took on cobblestone streets, steep hills, and ancient towers with ease. They raved about the arch support and comfortable fit, adding that they had secure footing in wet conditions, too. If stability is a main concern when you're sneaker shopping, these APMA-approved Asics shoes are a great choice. They have a wide sole that stabilizes each step, making them ideal for uneven terrain, like cobblestone streets. One reviewer raved about the 'rocker effect,' which propels you forward with each step. Yet another reviewer wore these shoes for a three-day Disney trip, during which they logged over 20,000 steps a day without any pain or discomfort. Brooks' best-selling running shoe is marked down to just $100 today—and we'd snag this deal while it lasts. These APMA-approved sneakers have lightweight cushioning and breathable mesh, so they're perfect for summer travel. One reviewer has had eight knee surgeries and called these 'the one shoe' suitable for walking over 25,000 steps at Disney, adding that they didn't experience any pain after wearing them all day. Dr. Scholl's shoes are highly regarded by travelers and podiatrists for their impressive comfort. After all, the brand was created by a podiatrist, and podiatrists collaborate on many of the designs. These strappy sandals are racking up rave reviews thanks to their stylish design and all-day comfort. One reviewer said they can 'walk comfortably for hours' in these sandals without feeling any aches or pains at the end of the day. They're the perfect addition to any travel wardrobe thanks to the versatile, trendy design—and they're a whopping 61 percent off today. Kuailu sandals are known for their impressive comfort and arch support, and these comfy slides are no exception. With an orthotic sole, cushy footbed, and deep heel cup, these sandals relieve foot pain while still looking stylish. 'My podiatrist recommended these shoes when I told him how bad my feet and toes hurt. I couldn't believe how comfortable they are, and my feet have stopped hurting,' one reviewer said. These shoes are APMA-approved, but perhaps more impressively, they're mail carrier-approved, too. One postal worker who walks approximately 10 miles a day found these shoes to be comfortable and slip-resistant. According to reviewers, these sneakers are ideal for high arches. Plus, the stable support ensures you won't roll an ankle, so these shoes are perfect for uneven terrain. These APMA-approved sneakers are game for 12-hour nursing shifts and European vacations alike. One reviewer even wore them to log 70 miles on a 15-day vacation, averaging 15 hours of wear each day. Impressively, they never experienced blisters or any discomfort. Designed for walking, these sneakers have breathable mesh to keep your feet cool on hot summer days, plus a grippy rubber sole and impressive cushioning. Snag them for long sightseeing days, errand runs, and neighborhood strolls. Who said platform shoes are bad for you? This podiatrist-approved pair is proving the naysayers wrong, with arch support that one reviewer with plantar fasciitis called 'as good as a Vionic or Birkenstock.' Another reviewer with chronic foot pain said the cushiony footbed 'gently massages my feet with every step,' relieving any lingering pain. 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Forget push-ups — according to a scientist, these are the only two upper-body exercises you'll ever need
If you're looking to build your upper body, it turns out endless push-ups might not be the best way to go. According to Coach Pak Androulakis-Korakakis (who goes by Dr Pak), a Sports Scientist, researcher, and coach who specializes in the science of strength training, you only need two exercises to build your upper body. Read on to find out more. As a reminder, if you're new to exercise or you're returning to exercise following an injury or pregnancy, it's always a good idea to seek advice from a professional before taking on a new workout routine. 'These two exercises are like the squat and deadlift for your upper body,' says Dr. Pak but unlike squats and deadlifts, you don't need tons of equipment — you can do both efficiently using just your body weight. The exercises in question? Chin-ups and dips. Here's how to do both exercises: To do a chin-up, you'll need a pull-up bar of some sort. These can be found in most gyms, but also in local parks for free. Dr. Pak says chin-ups are one of the simplest ways to get a bigger back and biceps — in fact, they target your chest, front delts, triceps, biceps and lats. He recommends going into a full stretch on the way down from your chin-up, keeping your muscles under tension for longer. Work until failure, and if you can do 15 reps easily, think about adding weight to the exercise, using a weighted belt or weighted vest. Here's how to do a chin-up with good form: If you want to build up to an unaided chin-up, you can use resistance bands for support. Loop the band around the bar and place your knees into the band before starting the chin-up. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. As you develop strength, you can reduce the band's thickness to increase the intensity. Check out the best resistance bands for your workouts here. The next exercise to try is dips, which work the chest, triceps, and front delts. You'll need a set of dip bars for this exercise, but again, these are super common and you'll find them in most gyms. Dr. Pak recommends going as low as you can comfortably go at the bottom of the movement, keeping your elbows close to your body, and your torso leaning slightly forward. Again, if these are too easy, you can always add weight with a best or vest, but for most people, you'll get a serious upper body workout using just your bodyweight. Here's how to do dips using a dip bar: Dr. Pak recommends doing these two exercises, plus a few sets of lateral raises, using a set of the best adjustable dumbbells, to work your entire upper body. Alternatively, use the two exercises above for an equipment-free workout, and do them as a superset. A superset in strength training means doing two exercises back-to-back with minimal or no rest in between. You'll often target opposing muscle groups, for example, your chest, followed by your back. Supersets are great if you're short on time. Here's Dr. Pak's upper body superset: Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
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It's no secret that regular exercise is good for your health, but new research has uncovered a fascinating link between running and biological aging. In a study of over 4,400 U.S. adults, researchers found that those who jogged or ran for at least 75 minutes per week had significantly longer leukocyte telomeres. That might sound like something out of a science textbook, but it's really just a fancy way of saying your cells look younger on the inside. Telomeres sit at the ends of your chromosomes and act like little caps that protect your DNA. The longer they are, the better off you tend to be when it comes to aging. If you're looking to get started or find the right shoes for your runs, check out our guide to the best running shoes for every type of runner. This Brooks sneaker offers excellent comfort and support for everyday runs. The 27% saving applies to the women's model, but you'll find the same deal on the men's version as well. Just double-check that your size and favorite color are included in the offer before buying. The study used data from the National Health and Nutrition Examination Survey and grouped people into three categories based on how much they ran each week. Only those who hit 75 minutes or more saw significant benefits to their telomere length, even after researchers controlled for differences in age, lifestyle, and medical history. In fact, the difference was big enough to suggest runners could be roughly 12 years biologically younger than those who don't run regularly. People who ran less than that? Well, they pretty much looked the same as the non-runners. While the results are compelling, it's worth being cautious. The results come from a single snapshot in time and rely on people accurately reporting their exercise, which can sometimes be optimistic. Still, the message is clear and encouraging: making running a regular habit might just be one of the simplest ways to help your cells stay spry. The best part is that 75 minutes per week breaks down to just over 10 minutes (and 43 seconds if we are being pernickety) a day. That's a realistic goal for many people. If you're just getting started, try alternating walking and running using a beginner-friendly approach like Jeffing. This run-walk method can help you build endurance while easing the impact on your joints. Our fitness editor Jane swapped running for 'Jeffing' for a week and found it surprisingly enjoyable. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. And if running isn't your thing, other vigorous activities like swimming, cycling, or cardio workouts could offer similar benefits. Whichever route you choose, the science is stacking up in favor of getting your heart rate up. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
