WHO recommends at least 150 minutes of moderate-intensity physical activity per week for adults
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It has been shown that exercise can offset health problems that can occur due to lack or too much sleep. [사진=게티이미지뱅크]
Getting adequate sleep is very important for your health. Studies have shown that sleeping too little or too much can shorten your lifespan. However, research has shown that exercising if you are sleep deprived not only offsets the negative effects but also helps you live longer.
According to a research team from the Brain Hospital of Guangzhou University Medical School in China, increasing physical activity levels reduced the risk of death associated with short or long sleep duration. Quality sleep and exercise are often cited as individual factors contributing to longevity.
It was unclear how the two factors worked together to improve health. Previous studies have used participants’ self-reported measures of physical activity and sleep, which are unreliable and open to inaccuracy.
The research team targeted 92,221 adults aged 40 to 73 registered in the UK Biobank. The research team used a wrist device to record the subjects’ movements. Participants wore the device for one week between 2013 and 2015.
The research team classified their nightly sleep time into short sleep (less than 6 hours), normal sleep (6 to 8 hours), and long sleep (more than 8 hours). The total amount of exercise was then divided into categories such as low, medium, and high.
The standards followed the World Health Organization (WHO) guidelines. WHO recommends that adults engage in at least 150 minutes of moderate-intensity physical activity or at least 75 minutes of vigorous-intensity aerobic physical activity per week.
Death registers were used to obtain mortality data. Data were adjusted for influential factors such as age, gender, education level, body mass index, smoking, and alcohol consumption.
The more you exercise, the more you offset lack of sleep.
During the 7-year follow-up period, 3,080 people died. Of these, 1,074 died from heart disease and 1,871 from cancer. Among people who did not exercise, short sleep and long sleep duration increased the risk of death from all causes by 16% and 37%, respectively.
For moderate amounts of exercise, only short sleep appeared to be detrimental. This increased the likelihood of death from all causes by 41%. People who exercised a lot were not affected at all by sleep deprivation.
In particular, in the case of cardiovascular death, people who exercised less and slept less had a 69% higher risk. However, as the amount of exercise increased, the risk decreased.
Regarding the risk of cancer, people who exercise less and sleep for long periods of time had a 21% increased risk of developing the disease, but this also decreased as the amount of exercise increased. These results are consistent with the activity categories measured by WHO guidelines.
For people who did not meet the recommended amount of activity, short sleep and long sleep increased the risk of death from all causes by 31% and 20%, respectively. For those who met the activity criteria, this risk disappeared.
“Our findings suggest that health promotion efforts that target both physical activity and sleep duration may be more effective in preventing or delaying premature death in middle-aged and older adults than focusing on either alone,” the researchers said. “It suggests that,” he said.
“Although a healthy amount of sleep and physical activity are ideal, our study shows that getting enough exercise can partially offset the detrimental effects of missing a good night’s sleep,” the researchers added.
The results of this study (Joint association of physical activity and sleep duration with risk of all-cause and cause-specific mortality: a population-based cohort study using accelerometry) were published in the European Journal of Preventive Cardiology.
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