How to Offset the Life-Threatening Effects of Poor Sleep

[This is a Guest Post by Vivian Goldschmidt, MA, owner of Save Our Bones.]

Quality sleep and regular exercise are essential for living a long, healthy life and maintaining strong bones. But for some people, getting an adequate amount of quality sleep is difficult.

Fortunately, new research has discovered that exercise can counteract the potentially deadly effects of sleeping too much or too little.

In this article, we’ll look at the methodology and results of the study so that you can apply the findings to your healthy bone-building habits.

How Physical Activity And Sleep Duration Impact Longevity

A study published in the European Journal of Preventative Cardiology examined data on 92,221 participants in the UK Biobank. Each participant spent one week between February 2013 and December 2015 wearing an accelerometer.¹

The accelerometer measured both the duration and intensity of each participants physical activity and sleep.

The researchers categorized sleep duration into three groups: short, normal, and long. They divided physical activity (PA) into high, intermediate, and low levels. Then, they sorted physical activity intensity into two levels according to World Health Organization standards for moderate-to-vigorous PA.

Researchers compared the data on physical activity and sleep duration of each participant to their mortality outcomes over the subsequent seven years. This revealed how PA and sleep impacted the risk of death.

Synopsis

A study with 92,221 participants used accelerometers to gather data about each participant’s physical activity (PA) level and sleep duration over the course of one week. Researchers compared the data to participants’ mortality outcomes to observe how PA and sleep impacted the risk of death.

Regular Exercise Can Counteract The Mortality Risk Associated With Poor Sleep

The researchers observed that participants who failed to meet the World Health Organization’s recommendation of 150 minutes of moderate-to-vigorous PA each week were more likely to die of any cause.

They also recorded an increased risk of mortality among participants who got too much or too little sleep.

However, they found that participants who were not getting the appropriate amount of sleep did not have an elevated risk of death if they were meeting the recommendation for physical activity.

The study authors stated that their results, “revealed directly that the detrimental effect of short or long sleep could be fully eliminated by recommended level of MVPA (moderate-to-vigorous physical activity) or by a higher volume of PA at any intensity.”¹

Synopsis

The study found that participants who got too little or too much sleep or did not meet the World Health Organization’s exercise recommendation had a higher risk of death from any cause. However, the detrimental effect of over or under-sleeping could be fully eliminated by getting 150 minutes per week of moderate-to-vigorous physical activity or a longer duration of exercise of any intensity.

The Benefits Of Exercise Reduce The Harm Of Poor Sleep

The researchers proposed that the benefits of physical activity naturally counteract some of the negative effects of poor sleep. For example, inadequate sleep can cause inflammation, while exercise ultimately reduces inflammation.

Similarly, poor sleep increases the risk of heart disease by elevating blood pressure and inhibiting insulin resistance, but exercise regulates blood pressure and increases insulin sensitivity.

This finding underscores the importance of regular physical activity.

The study observed benefits from 150 minutes per week of moderate-to-vigorous physical activity or larger amounts of lower-intensity exercise. Moderate-to-vigorous activities would include running, weight training, or an aerobics class. Lower intensity exercises include walking, a gentle movement activity like tai-chi, or light yard work.

This study defined a “normal” amount of sleep as between 6 and 8 hours. If you’re getting more or less sleep than that, you may be putting yourself at risk– unless you’re meeting the exercise recommendation.

Optimal outcomes result from a healthy amount of sleep paired with robust regular physical activity. That’s true both for longevity and for bone health. Exercise stimulates the generation of new bone material and the process of bone regeneration requires adequate sleep.

Synopsis

The researchers observed that many of the ill effects of over or under-sleeping correspond to the benefits of physical activity. The benefits of exercise can make up for the harms of poor sleep. Ideally, you get 6 to 8 hours of sleep each night and 150 minutes of moderate to vigorous physical activity each week. Bone health also requires adequate sleep and exercise.

What This Means To You

While quality sleep is irreplaceable and vital for a healthy lifestyle, maintaining a regular physical activity routine can shield you from the adverse effects of a poor night’s sleep. Moreover, physical activity stimulates the generation of new bone, making exercise a pivotal component for bone health.

But what if you could access a variety of specialty workout classes, curated workout plans designed by fitness experts, and a supportive community, all from the comfort of your home? That’s where SaveTrainer comes into play!

SaveTrainer is not just a fitness platform; it’s a comprehensive, personalized fitness journey tailored to your needs and health goals. With your membership, you gain unlimited access to a vast array of specialty video workout classes, with new ones added every week! Whether you’re looking for workouts focusing on bone strength, joint health, balance, posture, flexibility, meditation, or yoga, SaveTrainer has got you covered.

Why choose SaveTrainer?

• Variety of Workouts: From quick hip-strengthening sessions and yoga workouts for spine strength to stress-alleviating meditation sessions, SaveTrainer offers a balanced variety of workouts in terms of difficulty, duration, target body parts, and health goals.
• Convenience: Access SaveTrainer workout classes at home, work, or on the go, on any device that connects to the internet, including your TV (Chromecast, Apple TV, Roku, or Amazon Fire Stick TV required).
• For Everyone: Whether you’re a beginner or a seasoned exerciser, SaveTrainer is perfect for all ages and fitness levels. With gentle classes for beginners and more challenging ones for when you build strength and confidence, you’ll always find something suitable.
• No Special Equipment Needed: Most classes require no special equipment, and for those that do, light dumbbells and handy tips and modifications are provided by our trainers.
• Stay Motivated: Track your progress with SaveTrainer’s unique workout stats and history feature, and connect with other savers in the SaveTrainer support group to share experiences and aspirations.

Get Started With SaveTrainer For Free Today

Choose the plan that suits you best, with options for monthly or yearly billing (get 3 months free with yearly billing!). Enjoy 14 days of free access, and remember, you can cancel at any time with a click of a button, ensuring you’re never charged again if you decide SaveTrainer isn’t for you