Important things to know about running/Wala! NEWS
First - any physical training every hour contributes a lot to health. In addition to improving mood and reducing stress, physical activity can improve many health indicators - from heart function to prevention of many diseases, including cancer.
But does the time we choose to exercise have a different effect on the many benefits of exercise on our health? A team of researchers from the University of Sydney followed 30,000 overweight people over eight years.
In the study, published in the medical journal
Diabetes Care
, data from 29,836 adults over 40 years of age from a British database were analyzed to understand whether the time of day they choose to exercise has a different health effect.
The researchers focused on people who were classified as obese - with a body mass index of 30 or higher - "because they are at much higher risk of cardiovascular conditions such as heart attacks and strokes and premature death," said
Dr. Angelo Sebag
, a lecturer in exercise physiology at the University of Sydney. 2,995 of the people studied were also diagnosed with type 2 diabetes.
"Exercise is by no means the only solution to the obesity epidemic, but this study does suggest that people who can plan their activity around certain times of the day may best offset some of these health risks," The participants
were
divided into four groups based on the time of day they tended to exercise:
People who did not exercise at all
morning exercisers (between 6 am and noon)
afternoon exercisers (from noon to 6:00 pm)
evening exercisers (6:00 pm to midnight)
The health data of the participants was monitored around the clock with the help of smart watches for eight years.
During this period, they recorded 1,425 deaths, 3,980 cardiovascular events and 2,162 events of microvascular dysfunction, a type of heart disease that affects the smallest blood vessels that branch off from the coronary arteries, those large blood vessels that supply blood to the heart.
In the analysis of the final data, the researchers found that compared to those who did not exercise, the following data were recorded among those who exercised in the evening:
61 percent lower risk of death from any cause
36 percent lower risk of cardiovascular disease
24 percent lower risk of microvascular disease
The morning and afternoon workouts were also found to be beneficial to health, although the results were not as strong as among the evening exercisers. For example, morning exercisers have a 33 percent lower risk of death from any cause and a 17 percent lower risk of cardiovascular disease.
The risk of early death improved to 40% for the afternoon exercise group, who also managed to lower the risk of heart disease by 16%.
An interesting conclusion from the study: the frequency with which people exercised was more important for health than the total amount of time spent in the activity.
Dr. Matthew Ahmadi
, one of the researchers in this study emphasized that the study did not track a specific type of physical activity, but any moderate to vigorous physical activity that lasted three minutes or more. "It could be anything that raises the heart rate," said Dr. Ahmadi "From walking to climbing stairs, but also structured physical activity such as running, strenuous work or even vigorous cleaning of the house."
The researchers emphasized that additional studies should be conducted to verify these data, but the results indicate that it is recommended that people with obesity and diabetes plan their physical activity for the evening hours.
Previous studies have indicated that just 22 minutes of physical activity a day is enough to reduce the risk of early death and eliminate the health damage of sedentary work or just long hours on the couch.
Other studies show that walking can be enough to improve life expectancy - a minimum of 4,000 steps a day was considered sufficient, although people who took 10,000 steps lowered their risk of early death by 39%.