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Although exercise is always generally good for health, a large new prospective study finds that one particular time of day may offer the greatest benefit when it comes to lowering the risk of cardiovascular disease (CVD) and stroke.
The study found that physical activity in the morning, between 8 and 11 a.m., had the greatest positive effect on a person’s risk of CVD and stroke compared to activity at other times of day.
The association applied equally to individuals who described themselves as morning or evening people.
The study authors also found that people who exercised both early and late in the morning — versus mid-morning — derived the greatest benefit.
Dr. Paul Arciero, professor in the Human Physiological Sciences Department at Skidmore College in Sarasota Springs, NY, explained why the study is so persuasive:
“This is the largest prospective study to date in more than 86,000 participants, over a six-year follow-up period, examining the effects of exercise time of day, or ‘chronoactivity,’ on cardiovascular disease [heart attack and stroke] risk.”
“I think this study does a great job of trying to tackle a few of the biggest challenges in physical activity intervention research,” Dr. Asad R. Siddiqi commented to Medical News Today. “Namely, [the] scale of study, generalizability, and follow-up interval.”
Dr. Siddiqi is an assistant professor of clinical rehabilitation medicine at Columbia University Medical Center, NY. Neither he nor Dr. Arciero were involved in the study.
The study appears in the European Journal of Preventive Cardiology.
The researchers analyzed data from 86,657 individuals in the UK Biobank. Their average age was 62, and they ranged in age from 42 to 78. The majority of individuals, 58{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d}, were women. Accelerometers recorded participants’ physical activity over a period of 7 days.
Dr. Siddiqi expressed some concern about the study’s fitness tracking, noting that “[t]he participants were followed for only 7 days, and in a manner that involved an ‘intervention’ — wearing an accelerometer, which they otherwise may not do — and we always need to be cognizant of how these interventions affect participant behavior, i.e., the Hawthorne Effect.”
“The real question is whether a 1-week tracking period is a fair representation of habits throughout the 6 to 8-year follow-up period,” he said.
Dr. Arciero, however, did not consider this a problem, saying that “[b]ased on a
The lead author of the study is Dr. Gali Albalak of Leiden University Medical Center in the Netherlands. Even though people’s activity could have changed over time, she told MNT, the accelerometer data “enables objective measurement of physical activity without any recall or other forms of bias that play a role in questionnaire-based physical activity information.”
In any event, added Dr. Siddiqi, “[i]n general, given that the study population was largely middle-age[d] to older adults with presumable ‘formed’ behavioral habits and patterns, there isn’t a strong suggestion that these habits would change significantly over the follow-up period.”
After 6 years, 2,911 study participants developed coronary artery disease (CAD), and 796 participants had had a stroke.
Overall, people who exercised at 11 a.m. were 16{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} less likely to develop CAD, and 17{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} less likely to have a first stroke of any kind. They were also 21{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} less likely to have a first
People who exercised early in the morning lowered their CAD risk by 11{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d}.
When the researchers tabulated women and men separately, it turned out that women benefited considerably more from morning exercise. By itself, the benefit of morning exercise for men was not statistically significant.
Women who exercised in the early or late morning reduced their risk of CAD by 22{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} and 24{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d}, respectively.
“In support of this large prospective study,” added Dr. Arciero, “a recent 3-month exercise intervention study published from our laboratory with a group of middle-aged, healthy-weight women and men showed that women exercising in the morning reduced systolic and diastolic blood pressure to a significantly greater amount (-10{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} vs. -3{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d}) compared to women exercising in the evening.”
“Thus, our data also supports morning exercise in women to improve cardiovascular health, and therefore lower incident risk for CVD,” he argued.
Dr. Albalak noted: “We were not able to explain this difference in our finding[s]. One of the possible explanations could be that the etiology of cardiovascular disease is different in men and women.”
“So, more research is needed,” said Dr. Albalak, “before we can make any recommendations for men or women. However, we see our research as a first step in the right direction.”
Dr. Albalak noted that “[a]s this was an observation[al] study, we cannot say anything about the causal effect of physical activity timing on our [cardiovascular] health.” Still, she pointed out that the study’s findings align with her group’s previous work.
“We already were able to identify that
“Also, physical activity is, just like food intake and exposure to light, an important ‘
“This means that with these behavioral aspects, we can calibrate our biological clock and the circadian rhythms with each other and our environment [day and night cycle of the earth],” she added.
“From other research, we know that eating after 8 p.m. or exposing ourselves to bright light at night can have detrimental effects on our biological clock. We hypothesize that being physically active in the morning is the most appropriate timing to correctly set your clock.”
Dr. Siddiqi noted:
“For the majority of people, we are simply trying to introduce the habit of physical activity, and so any time of day is better than nothing. As a general rule, though, I try to make exercise promotion simple and flexible to increase adoption, recognizing that timing of exercise is a fine adjustment that has practical aspects and limitations.”
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GRAFENWOEHR, Germany – Carina Walberer is not a health and fitness instructor, dietician or nutritionist. She’s not a properly trained health skilled or physician. But that doesn’t indicate she doesn’t comprehend what it usually takes to keep a nutritious way of life and stay match.
The transportation assistant at Logistics Readiness Center Bavaria’s Particular Property Processing Place of work in Grafenwoehr basically is aware of quite a bit. It commenced when she labored at two individual U.S. Army eating amenities in Grafenwoehr and Vilseck as a food company expert and kitchen attendant.
For around nine several years Walberer, alongside her coworkers at the DFACs, labored extremely challenging to be certain U.S. Soldiers stationed or deployed to the U.S. Military Garrison Bavaria region of accountability acquired healthy wholesome foods.
“A lot of these Soldiers are a very long way from household, and they reside in the barracks so they depend on us to provide them with very good healthy meals,” stated Walberer. “Fresh meals, salads and fruits – it assists to maintain them balanced and fit, and it is definitely vital.”
And the 35-calendar year-outdated regional nationwide staff with the 405th Military Industry Support Brigade’s LRC Bavaria tactics what she preaches. She, herself, attempts to always eat healthy and sustain a healthier lifestyle.
“I’m extremely careful about what I take in. I try to eat a whole lot of fruits and veggies, and I test to steer crystal clear of unhealthy, lower diet foods. And I really don’t eat a lot of meats,” she stated. “It’s genuinely critical.”
But Walberer – who as a transportation assistant is responsible for arranging the motion of particular property and house goods for Troopers, civilians and their households – has yet another way of keeping nutritious and suit. She likes to get outside.
“Hiking is one particular of my most significant hobbies,” claimed Walberer. “To get exterior and get some contemporary air, appreciate nature, see one thing new and wonderful, and get in some very good climbing and training – I adore it.”
Walberer stated she has used numerous holiday vacation days outdoor making the most of mother nature and mountaineering. Her usual work preparing residence goods shipments using the Defense Personal Assets Procedure and aiding prospects with their transportation wants has her at the rear of a desk a bulk of the time.
For that motive, the Parkstein, Germany, native claimed she truly likes finding outside the house to appreciate nature each time she can. Austria is just one of her beloved holiday vacation spots, she mentioned, with all its mountains and fantastic mountaineering trails. It’s not abnormal for her to hike for 4 or 5 hrs in a one working day – mostly up – just before she has to flip all around and head back again down the mountain ahead of dim.
“It’s generally so beautiful – the views and the character,” she reported. “Once I saw a total discipline of butterflies. It was wonderful.”
“And it’s great for the system and soul, all that fresh air and training,” Walberer mentioned. “It beats paying out the entire day at the place of work.”
“But everybody is different,” Walberer added. “Some men and women like to go to the fitness center. Some like to journey bicycles. I like to hike. All are superior. All help us to keep active and healthful.”
In Oct, Walberer will have five a long time at the LRC Bavaria transportation business. She said she is dependable for a selection of obligations.
“I’m accountable for preparing all the vital paperwork for the personalized home shipments. I also keep transportation briefings for customers, I upload documents into the Defense Personalized House Program, and I deliver all that paperwork to the booking place of work to coordinate the shipments,” Walberer explained.
“It’s a whole lot of operate, but I love it,” she stated. “Each buyer brings various troubles. They occur into the place of work today, but they’re leaving up coming 7 days, for case in point, so it can be really hard.”
But Walberer claimed she and her group at the LRC Bavaria transportation office do their incredibly best to help their customers even so they can.
“It’s my career. I’ll check out everything,” she mentioned.
And she mentioned she’ll even try a piece of pizza each after in a whilst – in between salads and healthier foods, of course.
“Everybody enjoys pizza,” Walberer said.
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LRC Bavaria is one particular of seven LRCs under the command and regulate of the 405th AFSB. LRCs execute installation logistics assist and providers to contain offer, upkeep, transportation and foodstuff provider administration as well as clothes difficulty facility functions, harmful product management, personalized assets and household goods, passenger vacation, and non-tactical car and garrison machines management. When it comes to delivering working day-to-day set up companies, LRC Bavaria directs, manages and coordinates a assortment of operations and activities in aid of U.S. Military Garrison Bavaria.
LRC Bavaria reports to the 405th AFSB, which is assigned to U.S. Military Sustainment Command and below the operational management of the 21st Theater Sustainment Command, U.S. Military Europe and Africa. The brigade is headquartered in Kaiserslautern, Germany, and gives materiel company assistance to U.S. Forces in the course of Europe and Africa – providing theater sustainment logistics synchronizing acquisition, logistics and technological innovation and leveraging U.S. Army Materiel Command’s materiel business to assist joint forces. For far more info on the 405th AFSB, take a look at the official site and the official Fb website.