Sweat now…live longer.

I Was Too Stressed to Work Out… So I Worked Out

This morning, I had a full-blown debate about exercising—with myself. But it wasn’t about being tired or lazy—it was about being stressed and having too much to do to fit in a work out.

Me: You should work out.
Also me: Are you kidding? There is no way. We can skip it. We are too stressed today.
Me: That’s exactly why you should move. You’re stressed.
Also me: I’m stressed because I don’t have time.
Me: Your telomeres are literally shrinking while you argue.
Also me: …Fine.

So I did it. I squeezed in 30 minutes of movement. Nothing fancy—just me, a video, and enough sweat to feel like I was doing something good for myself. And by the end? My shoulders had dropped from my ears. My brain felt clearer. I didn’t feel behind—I felt in control.

And it turns out, there’s real science behind why that little workout was one of the most important things I could have done today—for my health, my stress, and my telomeres.

What Even Are Telomeres, and Why Are We Talking About Them?

Telomeres are the protective caps at the ends of your chromosomes, kind of like the plastic ends of your shoelaces. They help protect your DNA when cells divide. But every time your cells divide (which is often), those caps get a little shorter.

Short telomeres = faster aging, higher disease risk, and cells that tap out early.
Long telomeres = healthy aging, better stress resilience, and cells that stick around longer.

And guess what? Stress—especially chronic stress—shortens telomeres as does inactivity, low intake of antioxidants and fiber, smoking, etc. But exercise? Exercise can help keep them long and strong.

The Telomere-Boosting Magic of Aerobic and HIIT Exercise

Here’s where I nerd out. Studies consistently show that aerobic and HIIT exercise upregulate telomerases (the enzymes that helps rebuild telomeres) and are associated with longer telomere length—especially in middle-aged and older adults.

Moderate endurance activities like walking briskly, cycling, swimming, or dancing in your living room? They count.
And HIIT? That counts even more.

Multiple studies and meta-analyses suggest better aerobic fitness means longer telomeres. Regular endurance or HIIT workouts means increased telomerase activity. Even moderate aerobic exercise is beneficial

So no, you don’t need to become a marathoner. But getting your heart rate up regularly might just help your cells stay young (biologically)—and keep you mentally sane in the process.

Resistance Training: The Unsung Hero

Okay, so resistance training doesn’t increase telomere length the way aerobic training does. But that doesn’t mean it isn’t helpful.

Here’s what resistance training does do:

• Preserves muscle mass

• Improves balance and function

• Supports metabolism and bone health

• Helps lower your blood sugar

• Makes you stronger, more independent

In fact, when combined with aerobic training, resistance workouts are part of the most effective strategy for reducing all-cause and cardiovascular mortality. The American Heart Association reports that this combo reduces mortality risk by up to 46%.

That’s almost half. That’s not nothing. In fact, that’s a lot.

Bottom Line, if you’re stressed and want to live longer… move more!

If you're like me and feel too stressed or busy to work out, remind yourself:

Aerobic activity is good for your mood and your cells.
Resistance training keeps you strong for the long haul.
Combining both is like giving your future self the gift of more years.
You’ll never “find” time—you have to protect it. Put it on your calendar!

So yes, I had too much to do today. But I worked out anyway. And it didn’t just help me manage my stress—it probably helped my telomeres hang in there a little longer too.

References:

1. Barragán, R., Ortega-Azorín, C., Sorlí, J. V., et al. (2021). Effect of physical activity, smoking, and sleep on telomere length: A systematic review of observational and intervention studies. Journal of Clinical Medicine, 11(1), 76. https://doi.org/10.3390/jcm1101007

2. Courtney, M. G., Roberts, J., & Godde, K. (2022). How social/environmental determinants and inflammation affect salivary telomere length among middle-older adults in the Health and Retirement Study. Scientific Reports, 12(1), 8882. https://doi.org/10.1038/s41598-022-12742-z

3. Davis, S. K., Xu, R., Khan, R. J., & Gaye, A. (2020). Modifiable mediators associated with the relationship between adiposity and leukocyte telomere length in US adults: The National Health and Nutrition Examination Survey. Preventive Medicine, 138, 106133. https://doi.org/10.1016/j.ypmed.2020.106133

4. Erusalimsky, J. D. (2020). Oxidative stress, telomeres and cellular senescence: What non-drug interventions might break the link? Free Radical Biology & Medicine, 150, 87–95. https://doi.org/10.1016/j.freeradbiomed.2020.02.008

5. Freitas-Simoes, T. M., Ros, E., & Sala-Vila, A. (2016). Nutrients, foods, dietary patterns and telomere length: Update of epidemiological studies and randomized trials. Metabolism: Clinical and Experimental, 65(4), 406–415. https://doi.org/10.1016/j.metabol.2015.11.004

6. Galiè, S., Canudas, S., Muralidharan, J., et al. (2020). Impact of nutrition on telomere health: Systematic review of observational cohort studies and randomized clinical trials. Advances in Nutrition, 11(3), 576–601. https://doi.org/10.1093/advances/nmz107

7. Güneşliol, B. E., Karaca, E., Ağagündüz, D., & Acar, Z. A. (2023). Association of physical activity and nutrition with telomere length, a marker of cellular aging: A comprehensive review. Critical Reviews in Food Science and Nutrition, 63(5), 674–692. https://doi.org/10.1080/10408398.2021.1952402

8. Schneider, C. V., Schneider, K. M., Teumer, A., et al. (2022). Association of telomere length with risk of disease and mortality. JAMA Internal Medicine, 182(3), 291–300. https://doi.org/10.1001/jamainternmed.2021.7804

9. Tedaldi, A. M., Behrouzi, P., & Grootswagers, P. (2025). Diet, lifestyle and telomere length: Using copula graphical models on NHANES data. Aging, 17(2), 329–356. https://doi.org/10.18632/aging.206194

10. Vidacek, N. Š., Nanic, L., Ravlic, S., et al. (2017). Telomeres, nutrition, and longevity: Can we really navigate our aging? The Journals of Gerontology: Series A, 73(1), 39–47. https://doi.org/10.1093/gerona/glx082

11. Vyas, C. M., Ogata, S., Reynolds, C. F., et al. (2021). Telomere length and its relationships with lifestyle and behavioural factors: Variations by sex and race/ethnicity. Age and Ageing, 50(3), 838–846. https://doi.org/10.1093/ageing/afaa186