Older adults who consistently wake up early and stay active throughout the day are happier and perform better on cognitive tests than those with irregular activity patterns, according to a new study led by researchers at the University of Pittsburgh. I have it.
Findings published online JAMA Psychiatrysuggesting that activity patterns -; not only activity intensity is important for healthy aging and mental health.
There is something about getting up early, staying active all day, and following the same routine every day that seems to protect older people. is. This means that intentional changes in your daily routine can improve your health and wellness.”
Stephen Smagura, Ph.D., lead author and assistant professor of psychiatry and epidemiology at Pitt
To learn more about the daily activity patterns of US-based older adults and to identify links between mental health and cognition, Smagula and his team recruited 1,800 people aged 65 and older. A motion-sensing device commonly found in smartphones and exercise trackers – worn on the wrist for 7 days to measure activity and completed questionnaires to assess symptoms of depression and cognitive function.
Analysis showed that 37.6% of the participants woke up early in the morning, were active throughout the day, and had a consistent routine.
“Many older people had a solid pattern. On average, they woke up before 7am and stayed active for about 15 hours each day. They also tended to follow the same pattern every day,” says Smagula. said Mr. “Look, the same adults were happier, less depressed, and had better cognitive function than the other participants.”
Another group, comprising 32.6% of participants, had a similarly consistent daily pattern, but woke up late in the morning and settled down early in the evening, averaging only 13.4 hours of activity each day. . This group had more symptoms of depression and lower cognitive performance than the early-rising group.
“People often think that activity intensity is important for health, but it may be more important to be active for duration,” Smagula said. “It’s a different way of thinking about activity. It doesn’t have to be a sprint or a marathon, he just might need to stay engaged in activity throughout the day.”
The remaining 29.8% of participants had a disrupted activity pattern, with the duration of activity being irregular throughout the day and inconsistent from day to day. These adults had the highest rates of depression and the worst performance on cognitive tests.
According to Smagula, the relationship between mental health and activity patterns is likely to be a two-way street, with depression and cognitive impairment making it difficult to follow a consistent routine, and conversely, disruption of activity rhythms can lead to these symptoms. may get worse.
“Our findings suggest that disruption of activity patterns is very common and related to health problems in older adults,” Smagula explained. “Since relationships are likely to be two-way, the good news is that simple changes, things that everyone can try, can restore regular activity patterns, and in doing so improve health.” I think it is possible.
Smagula and his team are now developing an intervention to test the hypothesis that modifying behavior to lead a more consistent daily life improves cognition and improves mental health in older adults. doing.
Smagula said the first step to developing a consistent routine and getting better sleep is waking up at the same time each day. no matter how tired you are.
“The other thing is to have a realistic plan for staying active throughout the day. So it’s important to think rationally about yourself,” he said. Added. “Planning can include making a list of activities you enjoy and scheduling times to meet friends and neighbors.”
Time cues called ‘zeitgebers’, which help set the body’s internal clock, can also help create a steady routine. Pets who often require meals and walks at the same times each day can be important social zeitgeists.
“Most people recognize the importance of quality sleep and exercise, but what’s missing from this picture is the daily, or circadian, activity pattern,” Smagula said. . “Waking up each morning with something to wake up to and having a purposeful and rewarding day may be important for us to sleep well at night and age well.
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Journal reference:
Smagra, SF, and others. (2022) Association of 24-hour activity pattern phenotypes with symptoms of depression and cognitive performance in aging. JAMA Psychiatry. doi.org/10.1001/jamapsychiatry.2022.2573.
