Good Sleep and Regular Exercise May Help Protect Heart Health, NIH Study Suggests

Getting enough sleep and staying physically active may do more than improve daily wellbeing. A new study supported by the US National Institutes of Health (NIH) suggests these healthy habits could also reduce inflammation linked to certain genetic mutations that increase the risk of heart disease. The findings provide fresh insight into how lifestyle choices may influence cardiovascular health, particularly as people grow older.

The research focused on a condition known as clonal haematopoiesis, which becomes more common with age. As blood stem cells divide over time, some develop genetic mutations that allow them to multiply faster than normal cells. Although many people never notice symptoms, these mutations have been associated with chronic inflammation and a higher risk of developing atherosclerosis, a condition in which fatty deposits build up inside arteries and increase the likelihood of heart attacks and strokes.

Researchers analysed health data from more than 90,000 participants enrolled in the UK Biobank and the NIH’s All of Us Research Program. They examined whether moderate to vigorous physical activity influenced the presence of these blood cell mutations. The analysis found that people who exercised regularly were less likely to have certain forms of clonal haematopoiesis, although the benefit varied depending on the specific genetic mutation involved.

To better understand the biological mechanisms, scientists also carried out experiments in mice carrying different gene mutations. The results showed that poor sleep increased inflammation and accelerated the build-up of harmful blood cell mutations in some groups. In contrast, regular exercise reduced inflammation and slowed disease progression in several mutation types. Researchers found that these effects were not identical across all genetic variations, highlighting that the body’s response to lifestyle changes may depend partly on an individual’s genetic profile.

The study also found that uninterrupted sleep and exercise helped reduce plaque formation inside arteries in several groups of mice. Scientists believe healthy sleep patterns lowered inflammatory activity, while exercise increased levels of noradrenaline, a hormone that helped reduce inflammation in affected blood vessels. These biological changes contributed to healthier arteries and lower cardiovascular risk in the experimental models.

Researchers emphasised that the findings do not mean sleep and exercise can replace medical treatment for heart disease. Instead, they reinforce existing public health advice that maintaining a healthy lifestyle remains an important part of preventing cardiovascular illness. The research also opens the possibility of more personalised prevention strategies in the future, where doctors may tailor lifestyle recommendations according to an individual’s genetic makeup.

Heart disease remains one of the leading causes of death worldwide. Health experts continue to recommend at least 150 minutes of moderate physical activity each week, regular sleep, a balanced diet, avoiding tobacco and routine medical check-ups to lower cardiovascular risk.

Although further clinical research is needed to confirm how these findings apply across different populations, the study provides additional scientific evidence that everyday habits can influence long-term health in ways that extend beyond weight management and fitness. As precision medicine continues to evolve, lifestyle choices may become an increasingly important part of personalised healthcare and disease prevention.