The hazards of staying up late include potential immune system suppression, weight gain, increased risk of chronic diseases, and more. However, a recent study published in the European Journal of Preventive Cardiology suggests that adequate exercise can counteract the negative effects of sleep deprivation. So, how does this work?
Researchers from a medical university conducted a 7-year follow-up study on 92,221 participants aged 40 to 73 years. Sleep and exercise data were collected using specialized devices. During the study period, a total of 3,080 participants died, including 1,074 from cardiovascular disease and 1,871 from cancer. After the follow-up, the researchers categorized the participants into three groups based on the intensity of their exercise: low intensity, moderate intensity, and high intensity. The results showed that participants engaged in low-intensity exercise had a 16% increased risk of all-cause mortality due to insufficient or excessive sleep. For participants engaged in moderate-intensity exercise, the increased risk of all-cause mortality was only associated with insufficient sleep, while the risk disappeared for excessive sleep. Furthermore, for high-intensity exercisers, neither insufficient nor excessive sleep increased the risk of all-cause mortality.
In terms of cardiovascular disease, participants with low exercise intensity and short sleep duration had a 69% increased risk of mortality from cardiovascular disease. However, as exercise intensity increased, the risk decreased. A similar pattern was observed for mortality risk related to cancer.
By now, you should have a deeper understanding of the importance of exercise. Especially for individuals with irregular sleep patterns, it is recommended to prioritize exercise in their daily routines. According to the World Health Organization (WHO) recommendations, adults aged 18-64 should engage in at least 150-300 minutes of moderate-intensity aerobic exercise per week or 75-150 minutes of vigorous-intensity aerobic exercise per week. For older adults, it is also recommended to include muscle-strengthening activities at least 2 days per week and balance training at least 3 days per week for overall health improvement. It is important to note that immediately engaging in high-intensity exercise after staying up late is not recommended. At that time, the autonomic nervous system function is weaker, and physical strength is relatively poor, which can increase the load on the heart and blood vessels.