A recent study published in JAMA Network Open highlights the significance of sufficient sleep and moderate-to-vigorous physical activity in promoting healthy aging. While the study’s conclusions may seem intuitive, it substantiates the importance of combining physical activity and adequate sleep for a longer and healthier life, even in later years. The researchers found a strong association between vigorous physical activity and healthy aging. Additionally, they identified an optimal sleep duration of seven hours per night, noting an inverted U-shaped relationship between sleep and healthy aging.
However, the study authors emphasized that vigorous physical activity currently accounts for only about 4% of adults’ waking hours, while sedentary behaviors occupy approximately 60%. This trend has increased significantly over time, posing a challenge to healthy aging.
The cohort study included 45,176 women from the ongoing Nurses Health Study, initiated in 1976 and funded by the National Institutes of Health. The researchers focused on nurses aged 50 and older without major chronic diseases as of 1992, following them for 20 years. Data analysis took place from January to May 2022. Healthy aging was defined as living to at least 70 years old while maintaining good mental health, physical function, absence of major chronic diseases, and no subjective memory impairment.
The researchers utilized an isotemporal substitution model to explore the potential impact of replacing one hour of sedentary behavior with one hour of physical activity on healthy aging. The mean age of participants at the study’s onset was 59, ranging from 50 to 72 years. After 20 years, 3,873 women (8%) achieved healthy aging. The likelihood of healthy aging declined with age, from 18% at 50 years to less than 1% at 65 years.
Of the participants who met the criteria for healthy aging, 41% did not have any of the 11 chronic diseases examined, 16% reported no physical function impairment, 44% had no mental health limitations, and 52% experienced no memory impairment. The study discovered that sedentary behavior was associated with decreased chances of healthy aging, while light physical activity improved these chances.
The researchers also noted that replacing time spent watching television with light physical activity, engaging in moderate-to-vigorous physical activity, or getting at least seven hours of sleep all correlated with better odds of healthy aging. They concluded that prolonged television watching and other sedentary behaviors were associated with decreased odds of healthy aging, whereas light and moderate-to-vigorous physical activities significantly increased these odds. These findings support previous evidence linking active lifestyles to reduced mortality and underscore the importance of promoting physical activity for optimal health in older adults.
The study authors highlighted aging as a critical public health issue, with about 10% of the global population currently over 65 years old, a figure projected to rise to 16% by 2050. Aging is often accompanied by adverse health conditions, such as cognitive decline, chronic diseases, psychological disorders, and physical limitations, placing a substantial burden on individuals, families, and society. The researchers stressed the need for strategies to promote healthy aging, defined as being free from diseases and maintaining good physical, mental, and cognitive health. Identifying modifiable behaviors that enhance healthy aging is crucial, given that only 10% to 35% of older adults achieve this state.
Ryan Glatt, CPT, a senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in California, emphasized that encouraging more movement and reducing sedentary time, especially in older adults, can enhance health and quality of life. Glatt, who was not involved in the study, recommended maintaining a regular sleep schedule, a relaxing bedtime routine, and a conducive sleep environment to improve sleep quality. He also suggested incorporating aerobic exercise, resistance training, neuromotor exercises, mind-body exercises, and other physical activities, as they offer various health benefits and may improve sleep. Relaxing activities like yoga and tai chi can be particularly beneficial before sleep.
Dr. Neil Paulvin, an anti-aging and longevity specialist in New York City, reinforced the study’s findings. He highlighted that adequate sleep and appropriate exercise confer numerous benefits, such as improved memory, heart health, glucose control, reduced Alzheimer’s risk, and more. Paulvin, who was not part of the study, explained that exercise promotes cognitive health, reduces inflammation, builds muscle, improves insulin sensitivity, lowers blood pressure, and offers numerous other benefits essential for longevity.
