Can Exercise Alone Reduce Risks? Exercise as the ‘Real Method’ to Reduce Depression and Insomnia Risks in Middle-Aged Smokers
Are you continuing to smoke past the age of 40? If so, there is something you need to know. Simply quitting smoking is not the only answer. Research findings suggest that exercise could be a much more powerful solution.
Why are Middle-Aged Smokers at Greater Risk?
The sleep disorders and depression symptoms experienced by smokers over the age of 40 cannot be simply dismissed as stress. Many people might have thought “I should cut down on smoking” without actually doing so, enduring each day with internal anxiety. But your condition may require a more precise approach than you think.
Research conducted by the Texas A&M University School of Public Health analyzed data from the National Health and Nutrition Examination Survey (NHANES, 2017-2020) to uncover crucial clues about the mental health of smokers who are middle-aged and older. According to the research, those over 40 who do not adhere to the ‘Physical Activity Guidelines’ have a sharply increased potential for severe depression and sleep disorders.
“Neurological changes from smoking can worsen depression and significantly degrade sleep quality, but exercise can greatly mitigate these conditions.”
– Professor Tae-Hyun Noh (Texas A&M University)
At this point, it seems you should take the warning signals from your body seriously. But there is a reason you cannot stop here. That reason is the fact that through ‘exercise,’ you can reduce these risks to almost the level of non-smokers.
According to the Centers for Disease Control and Prevention (CDC), engaging in over 150 minutes of moderate aerobic exercise per week (like walking or cycling) and strength training twice a week can significantly improve overall physical function and mental health. This activity is not just about building muscle; it also promotes positive changes in the brain’s nervous system.
Real Changes from Consistent Exercise
If you look around, you can easily find examples of small changes through exercise that transform lives. A man in his 50s living in my neighborhood starts his day by cycling a lap around the park every morning. Up until three months ago, he often had trouble sleeping at night and always looked tired in the morning. But these days, he appears full of energy.
The reason is simple. Have you heard the saying ‘Exercise is a signal’? The daily pedaling serves as self-encouragement mentally and a rhythm that stimulates the circulatory system physically. As per the research team’s analysis, these kinds of habits are scientifically substantiated to be exceptionally important in rebalancing neurochemistry.
“If you exercise regularly beyond the guidelines, the risk of mental illness becomes equivalent to that of non-smokers.”
Most importantly, the key point to remember is ‘continuity,’ not the intensity of the exercise. Activities like climbing stairs, light walking, or cycling are sufficient. There’s no need to join a gym. Consider walking for an additional 10 minutes on the way back from the grocery store or using a bike instead of driving to the parking lot. All these motions collectively help remove critical risk factors gradually.
Don’t Be Complacent Because You’re Young, Young Smokers May Be at Greater Risk
So what about young smokers in their 20s or 30s? Unfortunately, it’s not good news. The research indicated that young smokers who exercise experience a higher risk of sleep disorders compared to non-smokers of the same age.
This leads to the consensus that ‘exercise alone is not enough.’ In other words, the stimulation or damage already left by excessive smoking might not be resolved solely through exercise.
“Young smokers need to pay closer attention not only to the type, intensity, and duration of the exercise but also to the smoking habits themselves.”
You might find it easy to fall for the complacent thought “Isn’t it okay to smoke a bit because I’m young?” However, the problem is that your body responds more swiftly than you think. The data presented by the researchers strongly supports this.
Combining quitting smoking and exercising. Remember that this is all the more crucial for those in their 20s and 30s. It’s not merely about reducing smoking. It’s a time when efforts to ‘change the starting line itself’ are necessary.
30 Minutes a Day, Familiar Habits Change Lives
Many people think “What will change by exercising?” but that’s simply because they’ve never properly attempted it. According to a Harvard Medical School study, even exercising moderately for more than 2 hours a week reduces the risk of heart disease by over 30%, and a study from Cambridge University shows that exercising for over 75 minutes a week noticeably reduces the risk of anxiety and depression.
One of my acquaintances actually started gardening in his yard. It began with watering and hoeing and gradually expanded to picking up and moving pots. While it seems like a static task, it turned out to be very effective as physical activity. Thanks to it, he mentions how he now feels more at ease and waking up in the morning is much easier.
The amazing thing about exercise is right here. When you sweat a little, you feel clearer in the mind, and a sense of calm seems to cleanse your mind. Perhaps you’ve felt this at least once.
If cycling alone at home feels dull, it’s time for a change. With DAYACTION, you can enjoy your favorite content while pedaling, making indoor cycling a much more enjoyable and meaningful exercise experience. Stop struggling alone and experience the genuine charm of indoor cycling directly with DAYACTION.
If you’ve bought an indoor bike, the content is by DAYACTION, exercise app specialized for indoor cycling, smartphone’s PedalScroll Scroll Sensor.
