The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
but there can be exercise intervention like consistent aerobic exercise with a high proportion of it being vigorous intensity that can actually combat some of these effects so there was a landmark study published from Ben lavine's group and it was an intervention study and it showed that two years of vigorous exercise in 50y olds was able to reverse the aging of their hearts by as much as 20 years effectively making their hearts look more like a 30-year-old
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so the second group was the exercise intervention group so these are the people that were going to be doing the exercise on and it ended up being a vigorous exercise protocol but because they were sanitary it started out sort of lower to moderate intensity and by the time it was six months these individuals are doing five to six hours a week of aerobic exercise with a large percentage of that time um being in What's called the the maximal steady state so that's what I'm talking about when you you're you're you're going as hard as you can and you maintain that for about 20 or 30 minutes so it's usually around 75 80% % max heart rate and you're doing that for about you know 20 to 30 minutes they also did the Norwegian 4x4 protocol once a week and after two years they essentially reverse these structural changes in their aging Heart by like 20 years so their their hearts were essentially looking more like a 30-year-old heart after that two years of vigorous intensity exercise
after those two years the structural changes in their heart reverted back almost 20 years so this their hearts got like more malleable and they got larger and it was like looking at a 30-year-old heart and these were 50-year olds