Does long-term running accelerate aging for women

Long term scientific running generally does not accelerate female aging, but rather helps to slow down the aging process. The impact of running on aging mainly depends on factors such as exercise intensity, nutritional supplementation, recovery measures, individual differences, hormone levels, etc. Running, as an aerobic exercise, can promote blood circulation and eliminate metabolic waste, helping to maintain skin elasticity. Regular exercise can stimulate the secretion of growth hormone, enhance muscle and bone density, and reduce visceral fat accumulation. The antioxidants produced during running help to combat free radicals and slow down cellular oxidative damage. Moderate exercise can also regulate stress hormone levels and improve sleep quality, and the combined effect of these factors can delay physiological aging. Overtraining may have negative effects, and high-frequency high-intensity running may increase cortisol secretion, leading to the loss of skin collagen. Long term insufficient energy intake can accelerate muscle breakdown and affect endocrine balance. Lack of recovery after exercise may trigger chronic inflammatory reactions and accelerate joint cartilage wear. Low body fat percentage in women may interfere with estrogen secretion and cause menstrual disorders. These situations need to be avoided by adjusting the exercise plan.

It is recommended that female runners limit their single exercise to no more than 60 minutes and schedule 2-3 rest days per week. Warm up and stretch before and after exercise, and combine strength training to maintain muscle mass. Pay attention to supplementing high-quality protein and antioxidant foods to ensure daily calorie intake. Regular monitoring of body fat percentage and bone density, and hormone level testing is recommended for women over 40 years old. If sustained fatigue or menstrual abnormalities occur, adjust the intensity of exercise in a timely manner and consult a sports medicine expert if necessary.