At 62, singer-actor Feixiang’s recent return to the spotlight in Fengshen Part I: The Dawn of Zhou has captivated audiences, prompting discussions about his timeless physique. While celebrities may have access to premium wellness resources, their discipline in diet and exercise underscores a universal truth: lifestyle adjustments play a pivotal role in anti-aging, often outperforming expensive skincare or supplements. Three key studies highlight how healthy habits can biologically reverse aging, with exercise emerging as a standout strategy.
From Gene Expression to Skin Health
HIIT Training Reduces Biological Age in Weeks
A 2023 randomized controlled trial in Aging Cell examined the effects of high-intensity interval training (HIIT) on biological aging. Thirty sedentary adults (40–65 years old) were divided into a HIIT group (3 sessions weekly, 23 minutes each) and a control group. After 4 weeks, the HIIT group showed a 3.59-year reduction in transcriptomic age—a measure of biological aging—while the control group’s biological age increased by 3.29 years.
Accompanying improvements included reduced depression scores, better sleep, and lower BMI and visceral fat.“This isn’t just about looking younger,” notes nutrition scientist Dr. Shi Yuxin. “Exercise-induced (rejuvenation) is biologically measurable, affecting metabolic markers, gene transcription, and epigenetic patterns.”
Resistance Training Reverses Skin Aging
A study in Scientific Reports investigated the impact of exercise on skin health in 56 middle-aged women. Participants were assigned to aerobic training or resistance training (2 sessions weekly for 16 weeks). Both groups saw improved skin elasticity and dermal structure, but resistance training uniquely increased dermal thickness. Mechanistically, resistance exercise reduced circulating inflammatory factors (CCL28, DMG) and boosted CXCL8, a cytokine linked to collagen production.
“Sagging skin stems from degraded dermal extracellular matrix,” explains Dr. Shi. “Resistance training stimulates muscle-derived myokines that repair skin structure, while aerobic exercise enhances overall circulation. Neither requires extreme effort—consistency matters more than intensity.”
Why Women Should Embrace Strength Training
A common misconception deterring women from resistance training is the fear of “bulkiness.” Dr. Shi clarifies: “Without professional-level nutrition and testosterone supplementation, women naturally lack the hormonal profile to develop pronounced muscle mass. Eight years of personal resistance training have given me defined shoulders, not ‘bodybuilder’ physiques.”
Moreover, voluntary exercise differs fundamentally from forced physical labor. Studies show that enjoyable workouts boost dopamine and anti-inflammatory pathways, whereas stressful labor does not, explaining why “active recovery” through exercise yields anti-aging benefits beyond mere caloric expenditure.
Exercise as a Cellular Energy Boost
Mitochondria, the “powerhouses” of cells, decline with age and sedentary lifestyles, leading to fatigue, cognitive slowdown, and organ dysfunction. Exercise counteracts this by:Aerobic exercise increases mitochondrial quantity, particularly in muscle fibers.
Resistance training improves mitochondrial quality through fusion, reducing fragmentation and aging-related damage.Sedentary behavior accelerates mitochondrial decay, creating a “double burden” when combined with aging. Conversely, lifelong exercisers often maintain mitochondrial health comparable to younger adults, explaining why active seniors may exhibit more vitality than sedentary millennials.
Crafting an Anti-Aging Routine
Aim for 3 weekly resistance sessions (e.g., weights, resistance bands) and 2 aerobic sessions (e.g., brisk walking, cycling) to maximize mitochondrial and skin benefits.Prioritize consistency over perfection, Even 20-minute daily workouts accumulate anti-aging effects.Pair with a nutrient-dense diet, Foods rich in antioxidants (berries, leafy greens) and omega-3s (fatty fish) complement exercise by reducing oxidative stress on mitochondria and skin.
Conclusion
Feixiang’s enduring vitality and scientific research converge on a simple truth: exercise is the most cost-effective, evidence-backed anti-aging tool. Beyond aesthetics, it rewires gene expression, rejuvenates skin, and preserves cellular energy—benefits no supplement or skincare routine can fully replicate. As Dr. Shi emphasizes, “Investing in daily movement isn’t just about extending lifespan; it’s about enhancing the quality of every year lived.”
Related topics:
