Regular patterns of activity are important for healthy aging and mental health, study suggests

According to a new study led by researchers at the University of Pittsburgh, older adults who consistently get up early and stay active throughout the day are happier and perform better on cognitive tests than those with irregular activity patterns.

The findings, published online at JAMA Psychiatry, suggest that the activity patterns -; not only the intensity of the activity -; are important for healthy aging and mental health.

There’s something about getting up early, staying active all day, and following the same routine every day that seems to protect older adults. What’s exciting about these findings is that activity patterns are under voluntary control, which means that making intentional changes to daily routine could improve health and well-being.”

Stephen Smagula, Ph.D., lead author, assistant professor of psychiatry and epidemiology at Pitt

To learn more about daily activity patterns in older US adults and identify links to mental health and cognition, Smagula and her team recruited 1,800 people over the age of 65. The participants wore accelerometers; motion sensing devices often found in smartphones and fitness trackers; on their wrist for seven days to measure activity, and they completed questionnaires to assess depression symptoms and cognitive function.

The analysis showed that 37.6% of the participants got up early in the morning, were active throughout the day and had consistent daily routines.

“A lot of older adults had strong patterns: They get up before 7 a.m. on average and keep going; they’re active for about 15 hours each day. They also tend to follow the same pattern day after day,” Smagula said. . “Lo and behold, those same adults were happier, less depressed and had better cognitive function than other participants.”

Another group made up of 32.6% of participants had similarly consistent daily patterns, but were active for an average of only 13.4 hours each day because they got up later in the morning or went to bed earlier at night . This group had more symptoms of depression and worse cognition than early risers.

“People often think that the intensity of activity is important for health, but it might be the duration of activity that matters more,” Smagula said. “This is a different way of thinking about activity: You may not need to sprint or run a marathon, but just stay engaged in activities throughout the day.”

The remaining 29.8% of participants had disrupted activity patterns in which periods of activity were erratic throughout the day and inconsistent between days. These adults had the highest rates of depression and performed worse on cognitive tests.

According to Smagula, the relationship between mental health and activity patterns probably goes both ways: depression or cognitive decline can make it difficult to follow a consistent routine, and conversely, having a disrupted rhythm of activity can worsen these symptoms .

“Our findings suggest that activity pattern disruption is very common and associated with health problems in older adults,” Smagula explained. “The relationship is likely to be two-way, so the good news is that we think simple changes, things that everyone can try, can restore regular activity patterns, and doing so can improve health.”

Now, Smagula and her team are developing interventions to test their hypothesis that modifying behaviors to develop more consistent daily routines will boost cognition and improve mental health in older adults.

Smagula said the first step to developing a consistent routine and better sleep is waking up at the same time every day; no matter how tired you are.

“The other thing is to have a realistic plan to stay active throughout the day. This can be really difficult, especially if you’re on a losing streak or recovering from an injury, so it’s important to be reasonable with yourself,” he said. additional. “A plan might include making a list of activities you enjoy and scheduling time to meet with a friend or neighbor.”

Time signals, called “zeitgebers,” which help set the body’s internal clock, can also help create a stable routine. These include sunlight, exercise, and diet. Pets, which often require meals and walks at the same time each day, can be important social zeitgebers.

“Most people are aware of the importance of getting a good night’s sleep and exercising, but I think what’s missing from this picture is the daily or circadian pattern of activity,” Smagula said. “Having something to wake up to every morning and having a full day that you find useful and rewarding might be what’s important to us, getting a good night’s sleep and aging well.”