Sport and exercise in old age: when, how and why?

Many of us have heard that regular exercise is good for our health. But when is the best time to exercise? And is housework as effective as a workout at the gym? Let's look at some recent studies that offer interesting insights.

1. sport in the morning - why it is the best for your heart

According to a study* published in the specialist journal "European Journal of Preventive Cardiology," the timing of our physical activity plays a decisive role. The study analyzed data from 86,657 people and concluded that morning exercise - particularly at 9 a.m. - offered the lowest risk of cardiovascular disease. Interestingly, sports activities around 5 or 6 a.m. were found to be less effective, and after noon, the risk was averaged.

These findings are particularly valuable for older people, whose risk of cardiovascular disease increases with age. So it's worth integrating your morning walk or light workout into your daily routine.

2. weekend sport - better than no sport

Another perspective shows that not only the timing but also the regularity of exercise is important. A study** published in "JAMA Internal Medicine" found that even sporadic athletes who exercise only on weekends have a higher life expectancy than non-athletes. The key factor is the total duration of weekly activity. The World Health Organization recommends at least 150 minutes of moderate exercise per week - you can get that in just two days on the weekend.

 

3. housework - an underestimated health booster

Finally, a study*** published in the journal BMJ Open shows that even everyday chores can have a positive effect on our health. Especially for older people who may not be as active in sports, chores can provide both physical and mental benefits. From memory tests to muscle strength, those who regularly performed chores performed better.

For many of us, especially as we age, it can be difficult to incorporate traditional forms of exercise into our daily lives. This is where housework can be a wonderful alternative. Whether it's washing dishes, vacuuming or cleaning windows, these activities can help keep you physically and mentally fit.

Conclusion

Health and well-being as we age depend not only on the type, but also the timing and regularity of our activities. So find your perfect balance, be it morning walks, weekend sports or daily chores, and stay healthy and active!

Sources

*) Gali Albalak, Department of Gerontology and Geriatrics, Leiden University. "European Journal of Preventive Cardiology" https://academic.oup.com/eurjpc/article/30/3/232/6814439

**) Mauricio dos Santos, University of Sao Paolo. "JAMA Internal Medicine" https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2794038

***) Shuen Yee Lee, Singapore Institute of Technology. "BMJ Open" https://bmjopen.bmj.com/content/11/11/e052557

 

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FAQs

The term “weight-loss injection” refers to various
prescription medications that are used under certain
medical conditions to treat overweight and obesity
. Well-known active ingredients include semaglutide and tirzepatide.
Among other things, they influence hunger and feelings of fullness and can thereby
reduce energy intake.

GLP-1 stands for glucagon-like peptide-1 and is a naturally occurring hormone in the body
. Among other things, it plays a role in regulating
appetite, satiety, and glucose metabolism. GLP-1-based medications mimic
the effects of this hormone and specifically activate the GLP-1 receptor.

The term “GLP-1 dietary supplement” is not medically defined at
. It generally refers to products marketed as “GLP-1 Support”
or “GLP-1 Booster,” which may contain, for example, dietary fiber,
protein, prebiotics, or plant compounds such as berberine.

What matters most here is the specific ingredient and its scientifically studied effects (
)—not just the name of the product (
).

Dietary supplements and GLP-1 medications
have different mechanisms of action. Medications such as semaglutide or tirzepatide
specifically target certain hormonal signaling pathways. Certain nutrients
and plant compounds, on the other hand, can support other physiological processes,
such as satiety, digestion, or metabolism.

They should therefore not be equated with the pharmacological effects
of GLP-1 medications.

Of particular interest are ingredients associated with satiety,
digestion, or the gut microbiota. These include , for example ,
soluble and fermentable dietary fibers, prebiotics, and
certain plant compounds.

Among other things, dietary fiber can influence digestion
and, through fermentation in the gut, contribute to the formation of short-chain
fatty acids. These, in turn, can influence signaling pathways associated with
the release of gut hormones such as GLP-1.

However, the effect depends heavily on the specific ingredient,
the dosage, and the individual's situation.

Dietary fiber can contribute to a balanced diet
and, among other things, promote satiety and aid digestion.
Soluble and fermentable dietary fibers are particularly noteworthy in this context
.

Good natural sources include vegetables,
legumes, whole grains, fruits, nuts, and seeds. Certain
dietary fibers, such as psyllium or inulin, are also used as dietary supplements.

Protein provides important amino acids for the maintenance and
growth of muscle tissue. An adequate protein intake is therefore particularly important
during significant weight loss.

When combined with regular strength training,
a high-protein diet can help preserve lean body mass as much as possible during
weight loss.

In general, there is no comprehensive list of
foods that are strictly prohibited during GLP-1 therapy.
However, appetite, feelings of fullness, and, in some cases,
tolerance to certain foods may change.

When people eat less overall, the nutritional quality of their diet
 becomes more important. Protein-rich foods, vegetables, fruits,
whole grains, legumes, and other nutrient-dense foods can
serve as an important foundation.

Studies show that weight regain can occur after discontinuing GLP-1-based
medications. In the extension
of the STEP-1 study, participants regained, on average, a significant portion of the weight they had previously
lost within one year of
discontinuing semaglutide.

This underscores the importance of long-term, sustainable
dietary and physical activity habits, even during medication-based
therapy.

GLP-1 therapy does not require a specific diet
. However, since feelings of hunger and fullness change and
people sometimes eat less, it may be helpful to focus
particularly on nutrient density, protein, fiber, and a
varied selection of foods.

Regular exercise, especially strength training, can also be a useful addition to
.

No. GLP-1 dietary supplements and
GLP-1 medications must always be distinguished from one another.

Drugs such as semaglutide and tirzepatide were specifically developed
to activate certain hormonal signaling pathways and have been studied as medications in
clinical trials. Dietary supplements
, on the other hand, contain nutrients or other bioactive substances that can support natural
physiological processes.

The term “GLP-1” on a dietary supplement
therefore does not mean that the product has the same effect as a GLP-1 medication
.