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If you exercise at this time of day, you reduce your risk of death by 61 percent

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If you exercise at this time of day, you reduce your risk of death by 61 percent

Regular exercise is a real health booster: it can alleviate symptoms of depression and anxiety, improve sleep quality, slow down mental decline and sharpen memory. And: Anyone who is fit today is preparing for old age. Regular exercise reduces the risk of dementia, cancer, heart disease and type 2 diabetes.

A study from Australia once again underlines the positive effects. However, the researchers went one step further and also examined this Relationship between timing of exercise and the risk of

cardiovascular diseases,
microvascular diseases (such as kidney disease, vision problems; often occur in diabetics) and
the overall mortality

in adults with obesity and people with obesity and type 2 diabetes.

Subjects were initially divided into four groups

Almost 30,000 people aged 40 and over took part in the study. They were divided into four groups depending on when they did the most physical activity:

Morning athletes (6 a.m. to 12 p.m.) Afternoon athletes (12 p.m. to 6 p.m.) Evening athletes (6 p.m. to 12 a.m.) Reference group who did very little or no sport

The data was recorded using an accelerometer on the wrist – with physical activity occurring for all units of at least three minutes, which left the test subjects a little out of breath. These included, for example, jogging, power walking, but also climbing stairs, physical work or intensive house cleaning.

The follow-up period was eight years. Based on the number of illnesses and deaths during this period, it was calculated which of the groups was able to reduce their risk of death the most.

Risk reduced the most: evening athletes are clear winners

The result: The test subjects who exercised in the evening reduced their risk the most. Compared to the reference group, they were able to do this risk for

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Overall mortality by 61 percent,
Cardiovascular diseases by 36 percent and
microvascular diseases by 24 percent

reduce.

Also positive effects for morning and afternoon athletes

There were also positive effects, albeit smaller, among morning and afternoon athletes.

Accordingly, the risk among early exercisers decreased compared to the reference group

Overall mortality by 33 percent, microvascular diseases by 21 percent and cardiovascular diseases by 17 percent.

The risk for afternoon sports decreased

Overall mortality by 40 percent, microvascular diseases by 16 percent and cardiovascular diseases by 16 percent.

The results were also similar in the subgroup of people with obesity and type 2 diabetes. The study does not reveal to what extent the findings can be transferred to people of normal weight.

This is how scientists explain the effect

Their observations supported the hypothesis that in people with diabetes or obesity, blood sugar levels usually rise the most in the evening. “Glucose intolerance and the associated complications can be partially compensated for by physical activity in the evening,” says a university statement about the study.

Professor Emmanuel Stamatakis, lead author of the study, emphasizes that further research is still needed to establish causal connections. But: “This study suggests that the timing of physical activity could be an important part of recommendations for future treatment of obesity and type 2 diabetes, as well as for preventative healthcare in general.”

For all adults: There should be at least this much sport and exercise

Any physical activity is better than none – and more is better, emphasizes the WHO. She recommends every week for all adults, regardless of age

at least two and a half to five hours of moderate exercise (brisk walking, relaxed cycling, household activities) or at least one and a quarter hours of intensive exercise (jogging, tennis, sporty cycling)

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to be completed. You should also do strength exercises at least two days a week.

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