4th Edition 2026

New research shows that exercising three times per week can influence immuno-metabolic ageing.

Published on: Feb 09, 2026

A major new meta-analysis of 146 clinical trials shows that regular exercise can significantly improve metabolic health and reduce chronic inflammation in adults aged 50 and over two key drivers of age-related disease. Conducted by researchers from the University of Birmingham and the NIHR Birmingham Biomedical Research Centre, the study found improvements in 19 of 20 metabolic and inflammatory markers, even with modest, consistent physical activity.

Published in Ageing Research Reviews, the analysis reveals that exercising at least three times per week leads to meaningful biological benefits, including better blood sugar control, improved cholesterol levels, increased muscle mass, enhanced cardiorespiratory fitness, and reduced inflammatory markers such as CRP and IL-6. Aerobic exercise proved most effective overall, with resistance training offering added hormonal and muscle benefits.

Notably, older adults living with obesity or type 2 diabetes experienced the greatest improvements, highlighting exercise as a powerful, accessible “polypill” for healthy ageing.

Source: https://www.birmingham.ac.uk/news/2026/three-workouts-a-week-can-shift-immuno-metabolic-ageing-new-research-finds

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