Category: Health

Health and fitness and more specifically sleep is one of the most vital cornerstones for living a physically and mentally healthy life.

For those with busy lives, it can be challenging to balance everything that needs to be done. But unfortunately, sleep, exercise, and diet are all essential to our health and well-being, and you cannot reasonably sacrifice one for the other.

The good news is that each tends to play into the other. So, if you exercise more and eat better, you are more likely to sleep more deeply. Likewise, if you sleep more, you are more likely to feel refreshed and maintain a regular exercise and diet plan.

Why is sleep important for your health and fitness?

Good sleep can improve your mood, brain performance, and overall health. Did you know that lack of sleep reduces the risk of multiple diseases, including diabetes 2 and heart disease?

Sleeps impact on diet

Individuals who don’t get enough sleep are more likely to eat more than they need. So, as well as being at higher risk of diseases like diabetes and obesity, those who are sleep deprived are more likely to crave higher-calorie foods and overeat.

So, even with the best will in the world, people tend to find sticking to a healthy diet more challenging when they are not getting the sleep they need.

Sleep’s role in Health and fitness

One of the reasons you might not see results from working out is that you aren’t getting enough sleep. Experts have found that our body recovers faster during sleep and that regular sleeping can provide us with the energy needed to complete workouts. Those who don’t get enough sleep are more likely to be less physically active and feel less physically strong.

Add to this the effect that sleep has on our brains, and those who aren’t sleeping well are less likely to be able to focus and, therefore, more prone to injuries while exercising.

What makes a good night’s sleep?

Most experts recommend that adults sleep between 7 and 9 hours a night. Those who regularly sleep for less than 7 hours nightly may experience tiredness, an increased risk of various health conditions, lack of motivation, reduced results from exercise, and more cravings.

It’s important to note that the amount of sleep we need changes throughout our lives. For example, babies require more sleep than school-aged children, who need more than teens and adults. However, once you reach adulthood, the amount of sleep needed remains pretty much the same, with a minimum of 7 hours being required for a healthy lifestyle.

The idea that we can make up for lost sleep is also a myth. While you can catch up on it within the next few nights, you cannot make up for a week of little sleep over the weekend. Instead, you should ideally be trying to get at least 7 hours of sleep regularly.

But it’s not just about the number of hours you sleep. Sleep quality is just as important as sleep quantity. Lower quality of sleep usually means that we are not following our body’s natural circadian rhythm and may not be entering the periods of deep sleep required for our body and mind to rest and recover.

Research suggests that humans have an internal body clock. This clock regulates our sleep and controls when we feel tired and alert. Known as the circadian rhythm, the clock operates on a 24-hour cycle and can be affected by things such as light, diet, and exercise. Thus, doing a workout outside could help your brain determine the time of day, allowing it to release melatonin (a hormone found to induce drowsiness) when the natural light draws in during the evening.

How can you improve your sleep habits?

It can be frustrating to hear about how important sleep is when you struggle to sleep. Luckily, there are things you can do to improve your sleep.

Sleep and fitness

Sleep in coordination with health and fitness are essential parts of healthy living. Beyond sleep, rest is also important for your body. Both rest and sleep allow our body time to recover and repair, meaning we get better results from workouts.

Interestingly, it also works the other way around. Regular exercise is a crucial component in healthy living and improving sleep. Sleep expert Chalene Gamaldo, M.D., suggests that moderate aerobic exercise can increase the amount of slow wave (deep) sleep we get. This slow-wave sleep is essential and helps us feel alert and refreshed when we wake up the next day.

Engaging in physical activity during the day can help people to sleep. However, you shouldn’t exercise just before bed as these increases stress hormone levels, making sleep more difficult. The ideal time to squeeze in a workout is in the late afternoon or early evening.

Sleep and diet

Just as a lack of sleep can cause our bodies to crave more and unhealthier foods, our diet can also affect our sleep.

Two critical pieces of advice are:

1. Eat a few hours before bed, as this will give your body time to digest and be in the optimum state for sleeping.
2. Don’t consume caffeine, particularly in the hours leading up to your bedtime. The less caffeine you drink, the better sleep you are likely to achieve. If you can’t cut caffeine out completely, try limiting consumption to early in the day, preferably before lunch.

Prioritizing sleep for your health and Fitness

Doing everything you should for a healthy and happy life can be challenging. There are also times, for instance, after the birth of a child or during a particularly stressful period at work, when you might find yourself unable to get the amount or quality of sleep you desire. However, it is vital that you prioritize getting at least 7 hours of uninterrupted sleep when possible.

Sleep impacts our health in the short and long term. Short term, you are more likely to have the energy needed for exercise, crave the right foods, and see better overall results from your fitness efforts. Long term, you reduce your risk of many health conditions and diseases.

Rest is vital for both bodily and mental health. Taking time off from exercise and other daily stresses allows your body to repair and recover. In addition, rest helps prevent injuries and ensures that you can sustain the level of fitness you enjoy for longer.

As with most areas of life, you will find that you can achieve the best results with balance rather than extremes. Our bodies do so much for us and will often tell us what we need if we are willing and know how to listen.

You must know when and how to rest by learning to recognise if you need more downtime and understanding what could happen if you don’t take some time off.

Benefits of regular rest

Slowing down and relaxing can be incredibly beneficial. Of course, it is best to schedule rest days regularly if you want to get the most from them, but remember that you can always rest more if you feel like you need it.

Frequent rest can help with:

• Soreness and pain

Your muscles are likely going to feel sore and tired after exercise. Taking a break allows the body to recover and stops you from straining your muscles further.

• Muscle repair and building

Exercise commonly causes microscopic tears in the muscles, and these can grow over time, especially if you are not allowing time for the tears to heal. However, fibroblast cells can repair and build up your muscles when you rest, so you are ready to exercise once again.

• Energy

When we exercise, our body uses up something called glycogen, and this depletion leads to our muscles feeling fatigued. When you rest, you allow your body to replenish its store of glycogen, which improves your energy levels and metabolism, resulting in a more successful and long-lasting fitness routine.

• Preventing injury

Repetitive actions, often incurred because of overexercising, are likely to cause injury. The good news is that rest gives your body time to recover from these strains and allows you to continue exercising to your fullest potential. And it is worth noting that failure to rest can result in continued strains, which may eventually lead to irreversible damages.

• See better results from working out

Many people think that resting will take away from their hard work if they are trying to get fit or improve their health. But this couldn’t be further from the truth. Health is all about balance, and as much as regular exercise matters, so does taking time to rest. Failure to properly rest can be one of the reasons that you do not see results when working out.

• Mental health

Rest days can also improve mental health. Excessive exercise leads to general tiredness, which impacts our ability to cope with our daily lives and emotions. When you are well-rested, you will find that you feel more positive and can make better decisions regarding your fitness, work, social life, and more.

Learning to recognise when your body needs more rest

Some people find it difficult to get into a regular fitness routine, while others find it difficult to live without it. It can be tricky to factor in frequent rest days if you are worried about getting out of the routine you have worked to build or simply don’t want to take time away from something you enjoy.

In any case, rest is necessary for the health of our bodies and minds. So it can help to be aware of signs that your body is overworked and in need of rest to protect your long-term wellbeing.

Some common signs of your body needing to rest include:

• Feeling constantly tired and unmotivated, even after events that should energise you (like exercise or eating).
• Struggling to complete your normal workout may also indicate that your body is exhausted.
• Seeing decreased results from your exercise regiment. Your body may have become used to your fitness routine, and a break could help kick-start your progress once more.
• Sore muscles are a fairly normal part of working out, but it could also signal that you need to rest if it is painful or the aching is not going away.
• Mood swings or changes can also be the result of overtiredness. So take a break if you feel irritable or just generally not yourself.
• An inability to sleep or sleep well can be brought about by overexercising.
• If you notice you are craving lots of unhealthy foods or are struggling with binge eating, then it’s time to take a day off.
• Frequent injuries or illnesses can also signal that your body needs time to rest and recover. It becomes harder for us to avoid strains or fight off sickness when fatigued.

Risks of not resting

Inconsistent or limited rest days can have serious short and long-term health consequences. You will become physically and mentally exhausted if you never rest. When you feel drained, your judgment is impaired, and you are more likely to make mistakes and injure yourself permanently.

Insufficient amounts of rest and sleep have even been found to contribute to long-term health issues such as cardiovascular disease, diabetes, and obesity.

Rest days are as important for our mind as for our body. Getting into regular exercise can be extremely challenging if you are new to fitness or have stopped exercising and want to start again. Fortunately, you can get your fitness back on track. As you start, remember to take time to rest without criticising yourself if you want to sustain your efforts.

Enjoying your time off

Resting shouldn’t be a chore. There are plenty of fun things to do when you take a day off from exercise.

You could meet friends or family, enjoy a hobby, catch up on work, or even volunteer. That is not to say that you have to do anything in particular when resting; you might want to simply enjoy a day of watching TV or reading. If you feel fidgety, you could have an active recovery day where you engage in light exercise.

A common problem with ongoing workouts is a drop in motivation and enthusiasm. It can be seriously difficult to keep going when you’re tired, busy or just not in the mood.

Most people let their fitness plan slip over the Christmas and New Year festivities. And while New Year’s Resolutions are initially easy to keep, by February you may find yourself flagging.

7 ways to revitalise your fitness plan

Exercising regularly is absolutely vital for health – both mental and physical. Despite knowing this, it’s all too easy to skip one workout and fall off the plan altogether. After all, who doesn’t have a busy life with many different elements to balance.

Working out is naturally a lot easier when you’re feeling motivated and enthused, so here are my tips to get you right back into your fitness plan.

1. Don’t give yourself a hard time

This is a really important point – the more you beat yourself up for slipping from your plan, the less likely you are to be motivated to get back into it. If you’ve had some time off from your training and want to start again, always begin with realistic expectations.

If you set the bar really high straight away, you’re setting yourself up for disappointment. The idea is to decrease the pressure and increase the enjoyment. So, when you’re getting started (again), go easy on yourself. Start with targets you know you can achieve and then build up as your confidence and enthusiasm increases.

2. Set an achievable routine

If you’ve ever tried to get fit without a set routine you’ve probably found yourself giving it up before you get real results. A plan or structure will help you stick with your chosen routine. Set aside specific times for exercise that you know you can do – this could be the morning, after work, last thing at night or first thing in the morning.

Choose the times and days and write them down in a diary or on a chart. This will help you to create the habit of regularly exercising. At some point it will naturally become routine and you won’t have to force yourself.

3. Set your own personal goals

Don’t get swept away by the plan you read about online that promises a six pack in six weeks. You know your own fitness level, body and ability better than anyone. So start with achievable goals for you.

Think about your final achievement – what will make you feel proud of your accomplishments. It could be completing a 10k, for example, or lifting a certain amount at the gym. Or perhaps it’s just finally becoming consistent with your workout plan. Whatever it is, write it down and keep it in mind as you move towards getting fitter.

4. Don’t force yourself to do something you don’t like

There is no one way to get fit. You don’t have to become a CrossFit expert or buy a Peloton. Find what you like to do – this could be anything from walking to dancing, team sports to basketball. It doesn’t matter, as long as it gets you moving and motivated.

If you’re not sure what it is you do like, then plan to try a few different forms of exercise. Mix up a yoga class with a HITT workout online, for example. Take the time to find something that you enjoy as this will mean you have far more chance of sticking with it.

5. Consider partnering up with someone

For some people, a workout buddy can help to keep them accountable and motivated. Others like to pursue their own fitness goals in their own time. If you do feel like working out with a friend would help, make some enquiries. The chances are, you’ll find someone who wants to join you.

This can also help if you’re finding the whole idea of returning to exercise daunting. Doing it with someone can help to make it feel much more fun and less stressful.

6. Take your rest days and enjoy them

When you restart a fitness plan, it can be tempting to push really hard. But training every day will only mean you burn out and give up. Resting properly is just as important as the actual exercise if you want to become more active for the long term.

If you find that you are feeling low or ill when you have a workout scheduled, give yourself permission to listen to your body and do what serves you best. This might mean an unplanned rest day and getting back on track later on.

7. Try and change your perspective

If you go into an exercise plan solely to try and shift stubborn weight, for example, this can be very draining mentally. You need to switch it around and consider exercise as a fun thing to do rather than a chore you have to get through.

Making it fun is really important to stick with it, so take your time and get used to your new routine without pressurising yourself too much. Focus on your own improvements and increase in skills rather than what other people in the gym are doing.

Try to focus on what makes you feel good when you’re exercising and take it with you into your rest days. This will help you to look forward to the next workout and get the maximum benefit from it.