Additional services

Return to Blog

How moderate exercise and sleep can promote healthy ageing — Home GP for minor injuries in Sotogrande

Home GP for minor injuries in Sotogrande

Healthy ageing is influenced by lifestyle decisions as much as genetics. Recent studies that were published in JAMA Network Open emphasise the importance of sleep hygiene and physical activity for healthy ageing. Here, our home GP for minor injuries in Sotogrande gives us a closer look at these findings and how they can guide us toward a healthier life.


Key Findings on Physical Activity and Aging

The advantages of including physical activity in daily routines are emphasised by the study. The following are some crucial points:

  • Limited Vigorous Activity: An adult's waking hours are only roughly 4% devoted to vigorous activities.
  • High Sedentary Behaviour: Over time, people have become more sedentary, spending about 60% of their waking hours in this manner.
  • Advantages of Moderate Physical Activity: Moderate physical activity can increase the likelihood of ageing healthily.
  • Vigorous Exercise and Longevity: Excessive exercise is associated with a higher chance of ageing healthily.

The Role of Sleep in Aging

Getting enough sleep is essential for healthy ageing.

  • Ideal Sleep Duration: Getting seven hours of sleep a day is linked to the highest chances of ageing healthily.
  • Inverted U-Shaped Association: Sleep deprivation and excess can both have detrimental effects on ageing.

Insights from the Study

The study used information from the Nurses' Health Study, which included 45,176 women who were 50 years of age or older and free of significant chronic illnesses. The study started in 1976. Here are a few standouts:

  • Healthy Ageing is defined as living to at least the age of 70 while maintaining good mental and physical health, no major chronic diseases, and no memory impairments.
  • Long-Term Follow-up: Participants were tracked for 20 years.
  • Healthy Ageing Statistics: After 20 years, 8% of participants achieved healthy ageing, with younger participants experiencing higher rates.

Detailed Outcomes

The study discovered that:

  • Sedentary behaviour is associated with a lower risk of healthy ageing.
  • Light physical activity has significantly increased the likelihood of healthy ageing. 
  • Moderate to vigorous physical activity is even better for maintaining good health as you age.

Television Watching and Its Impact

The study also investigated the impact of sedentary activities, such as watching television:

  • Replacing TV time with light physical activity increases the likelihood of healthy ageing.
  • Combination of Sleep and Exercise: Individuals with the highest chances of ageing healthily were those who engaged in both sufficient sleep and moderate to intense physical activity.

Ageing as a Public Health Concern

Much of the population is impacted by ageing:

  • Global Ageing Statistics: By 2050, 16% of the world's population is expected to be over 65, up from the current 10%.
  • Health Challenges: Cognitive decline, chronic illnesses, psychological disorders, and physical limitations are common side effects of ageing.

The study emphasises how critical it is to deal with these problems in order to lessen the load on people, families, and society as a whole. Encouraging modifiable behaviours such as getting enough sleep and exercising can make a big difference in the results of healthy ageing.

Useful Advice for Healthy Ageing

Based on the study's conclusions, the following actions can be taken to encourage healthy ageing:

  • Regular Sleep Schedule: Establish a calming sleeping environment and stick to a regular sleep schedule.
  • Cut Down on Screen Time Before Bed: Getting less screen time before bed can help you sleep better.
  • Mix Up Your Exercises: Include mind-body activities like tai chi or yoga as well as resistance, aerobic, neuromotor, and neuromotor exercises.
  • Emphasis on Movement: Include more movement in everyday tasks to cut down on sedentary time.

Home GP for minor injuries in Sotogrande

It is possible to age healthily by implementing small but meaningful lifestyle adjustments. As we age, regular physical activity and getting enough sleep can have a significant positive impact on our health.

Helicopteros Sanitarios' Home GP service is available to residents of Sotogrande and can help with minor injuries. By incorporating these healthy habits into your life, you can maintain your health and wellbeing. Contact us to know more about our membership and how our home GP for minor injuries in Sotogrande works.