Scientists explore whether training habits throughout life can counteract low-grade inflammation associated with aging
Inflammation is a double-edged sword. On one hand, it’s an essential part of our immune system, helping us fight infections and repair injuries. But when it lingers at a low level for years—what scientists call “low-grade chronic inflammation”—it becomes a silent saboteur, fueling conditions like heart disease, diabetes, and even accelerated aging. This persistent, smoldering inflammation is often referred to as inflammaging, a term used to describe the age-related increase in systemic inflammation that contributes to many chronic diseases. For years, researchers have debated whether lifelong exercise can counteract this process. A new systematic review and meta-analysis, published in Sports Medicine, examined the data. The verdict? Master athletes—those who have trained consistently for decades—do show signs of reduced inflammation compared to their sedentary peers. They exhibit lower levels of C-reactive protein (CRP), a key marker of inflammation, and higher levels of anti-inflammatory cytokines like interleukin-10 (IL-10). This suggests that exercise offers some level of protection against inflammaging.
However, while master athletes fare better than sedentary individuals, their inflammatory profiles do not match those of untrained young adults. Certain pro-inflammatory markers, such as IL-6 and tumor necrosis factor-alpha (TNF-α), remain elevated compared to younger populations. This raises an important question: does lifelong exercise truly counteract aging-related inflammation, or does it merely slow its progression? And if exercise alone isn’t enough, what other factors play a role in keeping inflammation at bay?
Beyond inflammation, researchers have also looked at how exercise influences immune function, metabolic health, and muscle maintenance over the lifespan. Physical activity helps regulate immune responses and improve metabolic efficiency, both of which are critical in reducing systemic inflammation. However, other lifestyle factors—such as diet, sleep, and stress management—appear just as important in shaping an individual’s inflammatory profile. Let’s review.
What Exercise Does (and Doesn’t) Do for Inflammaging
Not all exercise affects inflammation equally. The new study suggests that endurance exercise may benefit more than power training when it comes to reducing chronic inflammation. Endurance training has been linked to lower CRP and IL-6, while TNF-α levels remain a mixed bag. The likely reason? Aerobic exercise improves metabolic health and reduces visceral fat, both of which play crucial roles in keeping inflammation in check. Resistance training presents a more complex picture. While it is vital for maintaining muscle mass and metabolic function with age, heavy lifting induces short-term spikes in inflammation due to microscopic muscle damage. Over time, however, regular resistance training can still contribute to lower baseline inflammation, though not to the same degree as aerobic exercise. The key takeaway: A combination of both endurance and resistance training is likely ideal for managing inflammation over the long run.
The study also revealed that sex differences may play a role. There’s still a gap in understanding how exercise affects inflammation in women. Given hormonal differences—such as the anti-inflammatory properties of estrogen—it’s possible that women may experience different inflammatory responses to lifelong training. Right now there’s limited information on how menopause, hormone replacement therapy, and exercise volume can impact inflammation in aging female exercisers.
What We Still Don’t Know About Lifelong Exercise and Inflammaging
If master athletes have been exercising for decades, why do they still have higher IL-6 and TNF-α levels compared to young adults? Part of the answer is simple: aging still happens, no matter how much we train. The immune system undergoes natural changes over time, with increased levels of inflammatory cytokines being one of them. Another factor is the intensity of training. Many master athletes, particularly endurance athletes, put their bodies through high levels of physical stress. Overtraining or inadequate recovery can contribute to sustained inflammation, counteracting some of the benefits of exercise. This is why monitoring recovery, sleep, and overall stress levels is just as important as maintaining a consistent training regimen.
The role of body composition cannot be overlooked either. Although master athletes tend to have lower body fat percentages than their sedentary counterparts, they still experience changes in fat distribution with age. Visceral fat, even in small amounts, can be a significant driver of inflammation. This means that even highly active individuals aren’t entirely immune to age-related metabolic shifts. In addition, muscle quality and connective tissue integrity tend to decline with age, even in those who train consistently. The gradual accumulation of microtrauma, coupled with decreased repair efficiency, may lead to subtle increases in inflammatory markers over time. This highlights the importance of recovery techniques such as proper nutrition, hydration, and active rest to mitigate unnecessary inflammation.
Another unanswered question is whether certain training modalities might be more beneficial than others in keeping inflammaging at bay. While endurance and resistance training both show benefits, does a specific threshold of intensity or volume need to be reached for optimal effects? The data isn’t quite there yet to answer those questions.
Beyond Exercise: Broader Anti-Inflammatory Strategies
Exercise alone isn’t the full answer to combating inflammaging. While it plays a pivotal role, a comprehensive approach that includes diet, sleep, and stress management is necessary to fully optimize health as we age. If you’re looking to optimize your long-term health and manage inflammation, here’s what to focus on:
- Incorporate both endurance and resistance training. Aerobic exercise has the strongest anti-inflammatory effects, but strength training is crucial for muscle health and metabolic function as you age.
- Avoid overtraining. More isn’t always better. Recovery is essential to keeping inflammation in check and avoiding chronic stress on the body.
- Eat an anti-inflammatory diet. A Mediterranean-style diet rich in healthy fats, lean proteins, and antioxidants can enhance the benefits of exercise.
- Prioritize sleep. Poor sleep can drive up inflammation and undo some of the positive effects of training. Aim for high-quality, consistent sleep each night.
- Manage stress effectively. Chronic stress elevates inflammatory markers. Practices like meditation, social engagement, and proper recovery can help mitigate this.
- Ice baths, cryotherapy, and even sauna use have been associated with reducing inflammation. Cold exposure may help with recovery, while heat therapy, like sauna use, has shown potential in lowering CRP and improving circulation.
- Accept that aging is inevitable but modifiable. Lifelong exercise won’t eliminate inflammation, but it can slow its progression and improve overall healthspan.
Lifelong exercise is one tool we have to slow the march of inflammaging. While it may not completely erase the biological realities of aging, it seems to tilt the odds in our favor. Lower CRP levels, a healthier cytokine balance, and overall improved immune resilience make a compelling case for maintaining both endurance and resistance training as key components of an active lifestyle well into older age. But exercise is only part of the equation. As research continues to unfold, it’s clear that factors like diet, sleep, stress management, and our physical environment can play equally critical roles. The takeaway isn’t just to move more—it’s to take a holistic approach that maximizes the body's ability to fight inflammation, helping to extend healthspan through the natural aging process.