The age where smoking, drinking and lack of exercise starts to wreck your body – and it's younger than you think
WORRYING about your health after a night out or weekend on the sofa probably sounds like an old person's game.
But scientists have found we might suffer sooner than we think from the impact of too little exercise, too much booze and a smoking habit.
Advertisement
1
People started to feel the health effects of bad habits in their 30s in a study (stock image)
Credit: Getty
Research by the Laurea University of Applied Sciences in Finland tracked the health of hundreds of kids born in 1959 into their 60s.
They had health checks at ages 27, 36, 42, 50 and 61, including full medical exams from 42 onwards.
Results showed that laziness, alcohol and fags all led to worse physical or mental health – and the effects kicked in in people's 30s.
The more habits someone had, and the longer they continued them, the greater the impact on factors like heart risk or depression.
Advertisement
Read more on health
Most health behaviours are adopted before age 30 and their effect may have already accumulated years before mid-life
Dr Tiia Kekäläinen
Laurea University of Applied Sciences, Finland
Study author Dr Tiia Kekäläinen said these people had already begun to rate their health worse by the time they were 36, in 1995.
Writing in the journal Annals of Medicine, she said: 'Our findings suggest that the associations were mainly similar from age 36 to 61, so the effect of risky behaviours exists already at age 36.
'While
'It is important to consider that most health behaviours are adopted before age 30 and their effect may have already accumulated years before mid-life.'
Advertisement
Most read in Health
About 80 per cent of adults in the UK regularly drink alcohol and 12 per cent smoke cigarettes.
Two thirds are overweight or obese and about one third do not get enough exercise.
Around three quarters of us die from illnesses that could have been prevented or at least delayed by cleaner living.
In recent years diseases linked to unhealthy lifestyles, such as type 2 diabetes, heart diseases and cancer, have increased in younger adults.
Advertisement
Figures show Brits are needing joint replacements at younger ages, early-onset bowel cancer cases are rising and people's mental health is getting worse.
Dr Kekäläinen added: 'Diseases such as heart disease and cancer cause almost three-quarters of deaths worldwide.
'But by following a healthy lifestyle, someone can cut their risk of developing these illnesses and reduce their odds of an early death.
'Our findings highlight the importance of tackling risky health behaviours, such as smoking, heavy drinking and physical inactivity, as early as possible to prevent the damage they do to from building up over the years.'
Advertisement
How much exercise should you do and when?
There are guidelines issued by the NHS and the Government regarding how much exercise people should do each day.
People should be active daily, and avoid sitting for long periods.
The NHS recommends an adults – those aged 19 to 64 – should aim for 150 minutes of 'moderate intensity activity' a week.
This works out to 21 minutes a day, or 30 minutes five days a week.
Or, they could do 75 minutes of vigorous activity per week, which could be less than 11 minutes per day or 25 minutes three days a week.
Adults should also aim to do strength exercises twice a week, at least.
Examples of moderate-intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking or rollerblading.
Examples of vigorous activities include running, swimming, riding a bike fast or on hills, walking up the stairs, sports, like football, rugby, netball and hockey, skipping, aerobics, gymnastics or martial arts.
Things like lifting heavy weights, sprinting up hills, spin classes or circuit training are considered very vigorous.
What time should you exercise?
Getting exercise into your day, no matter what time is a good idea.
But you may want to be more selective depending on your goal.
Researchers found that early-bird gym goers had a lower body mass index (BMI) and waist circumference than those working out later.
A 2022 study led by Prof Paul J Arciero, Skidmore College, New York, found that the optimal time of day to get your kit on might differ according to your gender.
Prof Arciero said women wanting to lose fat around their belly and hips would do better to hit the gym in the morning, but those seeking to gain upper body strength or simply improve their mood might see more results from evening exercise.
The results were the opposite for men.
If you
Exercise, generally, can improve sleep quality.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
The Irish Sun
38 minutes ago
- The Irish Sun
I'm an interior expert and here's how often you should really wash your bedsheets in summer – it's more than you think
MANY of us are guilty of putting off stripping the bed - it's such a loathsome chore, and sometimes it feels like it takes a lot of energy. But changing our sheets is essential, especially during the summer when the hot weather arrives. Advertisement 3 Sleeping during the hot summer months takes more of a toll on our bedsheets than sleeping during the winter months Credit: Getty 3 So to help, experts have revealed how often we should be washing our bedsheets Credit: Getty The warmer temperatures mean most of us will be sweating through the night, even if we are putting the fans on. And this, in turn, can leave stains and odours on our pillows and sheets that impact our sleep hygiene. So, experts have revealed exactly how often everyone should be washing their bedding in the summer. And it's more often than you might think. Advertisement Chloe Barrow, interior expert at And if you suffer from summer night sweats, then this number could actually be higher. She said: 'In the warmer months, I recommend washing your bedding every week as a minimum. "Hot nights mean more sweat and skin cells accumulate in the sheets. Advertisement Most read in Fabulous "Not only can this make for an uncomfortable sleep, but it can also lead to odour or irritation if left too long. "If you experience night sweats, are prone to allergies, or have pets sharing your bed, I recommend upping this to twice a week to help maintain freshness and to be hygienic." My bed sheet trick gets wet laundry dry for free - I come from a family of six where the washing is never ending and it's a total game changer But it's not just sweat and skin that make our bedding dirtier more quickly than during the winter months. Leaving the window open and putting the fan on can also impact our bedding. Advertisement Chloe added: "You should definitely wash bedding more frequently in summer than winter. "In colder months, our bodies sweat less, and we tend to wear more nightwear, creating a cleaner sleep environment. "In summer, it's common to sleep with minimal clothing and open windows, which can bring in more pollen and outdoor particles. Advertisement "That's not to mention those who experience night sweats and the body oils your bedding absorbs from that. "This combination makes regular washing essential if you want to stay on top of sleep hygiene." Chloe also revealed the biggest mistake that people make when they clean their bedding. HOW TO WASH & DRY BEDDING PROPERLY CHLOE has also revealed what temperature we should be washing our bedding to make sure we get rid of all bacteria - and it's higher than you think. She said: "In terms of temperature, 40 degrees Celsius is ideal for bedding in summer. "While 30 degrees is more energy efficient, it isn't always enough to kill off bacteria or allergens. "It also won't work if your bedding has visible stains, so a minimum of 40 degrees Celsius is advised. "For pillowcases or sheets with heavy soiling, I'd recommend a hotter 60-degree wash, but always check care labels first. "You can always boost a cooler wash with natural antibacterials like white vinegar or tea tree oil if needed." When it comes to drying, however, she urges people not to use their tumble dryer. Chloe added: "Air-drying is always best for bedding. If you have access to outdoor space, hang your sheets in direct sunlight as the UV rays naturally disinfect and the airflow helps reduce any smell. "If you're relying on indoor drying, ensure you have good ventilation to prevent damp or mildew. "Tumble drying should only be a backup rather than a first choice, particularly for delicate fabrics." She said: "The most common mistake people make when cleaning bedding is not washing their pillows. Advertisement "No, I don't mean pillowcases, I mean actual pillows. "I recommend doing this at least twice a year as a minimum, and treat them according to their filling. "Synthetic pillows tolerate warmer washes. Read more on the Irish Sun "But feather or down should be washed cool and air-dried flat to avoid clumping or damage. Advertisement "If you're a night sweater, I'd recommend washing your pillows a couple of times over the summer period." 3 Changing our bedding is more essential in the summer than you might think Credit: Getty
The Irish Sun
38 minutes ago
- The Irish Sun
The B&Q buy that banishes black mould in a bathroom without bleach & you don't need to spend ages scrubbing either
THE cold and damp winter months may be behind us for now, but many households will still be suffering from mould. UK homes often end up with condensation and mould during winter and early spring, with the bathroom being the most common room affected. Advertisement 3 It can be tricky to get rid of mould in bathrooms for good Credit: Getty 3 The simple trick only requires two items you can grab on the highstreet Credit: Instagram / @thecleangroup Thankfully, cleaning pros have revealed a product you can grab on the high street to tackle even the toughest of stains. Even if you clean your bathroom daily, mould is a common problem because of the humidity levels caused by showers and baths. Mould can grow on sealant around the windows, bath, and sink, making your bathroom look dirty no matter what you do. It can look unsightly in the home - but that's not the only problem mould causes. Advertisement READ MORE ON CLEAING The Damp and mould can also affect the immune system. Taking to Instagram, the pros from @thecleangroup have revealed how a supermarket buy can make all the difference - and there's no scrubbing involved. "Totally natural & totally powerful. You don't need to use toxic chemicals to banish black mould," they captioned the viral post. Advertisement Most read in Fabulous So, what's the secret? The combination of hydrogen peroxide and some simple kitchen roll is all you need. New Build Home Full Of Mould The best part is you don't need to break the bank to get your hands on it either, since hydrogen peroxide can be bought from B&Q for just £8.99. Of course, you won't need to use a full bottle since you'll only need to cover the affected areas, meaning the trick will work out to as little as 30p. Advertisement First decant 6% Hydrogen Peroxide into a spray bottle and spritz any areas with black mould. Then line the same areas with kitchen roll and spray again before waiting 30 minutes to remove everything - you should make sure to wear gloves when using hydrogen peroxide as well. Finish up by rinsing the same area thoroughly and you'll be left with a bathroom that looks as good as new. "That's it! No scrubbing, no toxic chemicals and no bleach," the pros said. Advertisement After sharing the trick on Instagram other cleaning fans couldn't believe how well it worked. One said: "This is brilliant, thank you!" And a second commented: "I'm giving my daughters house a full reset while she's off for the weekend and I know she had this problem so thanks for sharing this." "I've never tried this, I always use white vinegar but great results," another wrote. Advertisement 3 The trick left the bathroom looking spotless Credit: Instagram / @thecleangroup An expert's guide to removing mould and repainting walls Not only does mould look ugly, but if it's not treated properly it can impact your health. You should only remove mould if it's caused by condensation and covers an area smaller than one metre squared. If the mould is caused by sewage or contaminated water, call in a professional. Before you start, wear goggles, long rubber gloves and a mask that covers your nose and mouth to protect you from the mould spores. Open the windows for added ventilation but keep the doors shut to avoid spores spreading. How to remove mould from walls: Fill a bucket with water and mild detergent like washing up liquid. Or use a Dip a cloth in water and wipe the mould off the wall. Don't brush it as this can release mould spores. Once you've removed the mould, use a dry rag to remove the rest of the moisture. Throw away the cloth and vacuum the room to make sure you've removed all of the spores. How to paint over mould: Never ever paint over mould without killing it first. It won't tackle the source of the problem and will make it look worse. Once you've treated the affected area, use a specialist anti-mould paint to finish the job. Damp stains can be painted over with a suitable paint like
The Irish Sun
2 hours ago
- The Irish Sun
How hot does it have to be for schools to call off Sports Day in the UK – and can I stop my child from taking part?
SOME schools have considered cancelling Sports Day as the UK faced soaring temperatures over the last few days. National School Sports Week was set to take place from June 16 to 22, but several schools around the UK cancelled the event due to Advertisement 1 It comes as the Met Office issued an amber alert for the end of the week Credit: Getty - Contributor Some parents, however, have criticised this change and suggested teachers were "turning kids soft". For very hot days, the Department for Health and Social Care (DHSC) has made the recommendation that children not take part in "vigorous physical activity". Additionally, they point out that: "Lessons can be adapted for hot weather when sedentary activities are more appropriate." Temperatures between 26-32 degrees Celsius can cause signs of fatigue and exhaustion when taking part in prolonged exercise. Advertisement Read More UK News Whilst currently there is no maximum legal temperature limit for fitness classes, risks have been associated with exercise when temperatures reach these highs. The Moreover, they highlight: "Temperatures above 32 degrees Celsius present risks of heat exhaustion and heatstroke, which must be taken very seriously." Below are steps that can be taken to avoid heat stroke for children. Advertisement Most read in The Sun The Therefore classes should be held in the early morning or late afternoon, as well as conducted under shady areas where available. On top of that, "students should be encouraged to wear suitable hats, t-shirts and sunglasses, and to regularly apply sun screen and drink lots of water," due to the increased risk of sunburn. Scheduling of sports days and other outdoor activities can also be moved to earlier in the summer or spring term. Advertisement Teachers should also be educated on recognising the signs of heat stress or This will ensure students do not suffer from heat stroke and the risks associated with exercising during extreme temperatures. These include looking out for heat-related symptoms like dizziness, nausea, high body temperature above 40 degrees Celsius, red skin that may be sweaty or dry, fast heartbeat or shall breathing. Schools are not generally advised to close during hot weather, but there are steps that can be taken to ensure children are safe and comfortable in these conditions. Advertisement An amber alert from the On top of that, "Where a Red Alert is issued for extreme heat, school and college employers must ensure that an immediate, additional risk assessment is carried out and the control measures indicated are enacted, which could include full or partial closure of the site, if the risk assessment deems this necessary." Therefore, issuing of a red alert by the Met Office is justifiable means for schools to be closed down for the safety of children.
