Exercise Your Way to a Restful Night’s Sleep

Don’t underestimate the healing properties of a good night’s sleep. Scientists have studied the subject extensively, and have concluded that sleep, although a bit mysterious, plays a critical role in immune function, metabolism, memory, learning, and other vital processes.

Falling asleep can be difficult, especially if you’re stressed, anxious, or uncomfortable, but there’s a natural sleep aid that’s easy and accessible to everyone — exercise. Research suggests that moderate physical activity can decrease instances of sleep complaints and insomnia, and can make a notable difference/improvement in sleep quality. Moderate aerobic exercise increases the amount of slow wave sleep (also referred to as deep sleep) you get each night. This category of sleep gives the brain and body a chance to rejuvenate, and can also help stabilize mood and benefit cognitive functioning.

And while exercise at all times of day is generally considered good for sleep, exercising at the right time can be even better. If the evening is your optimal exercise window, try working out at least 2 hours before bed; this gives your brain and body time to wind down. The exercise doesn’t have to be especially rigorous, try some light aerobic exercise like a jog, fast-paced walk, or even some yoga, stretching, or tai chi. After 30 – 90 minutes post workout, your body’s core temperature should return to normal, which makes for prime sleeping conditions.

Small Ways to Start Moving More

One small step for mankind, one giant leap for your overall wellness.

We’ve all got busy schedules, but it’s important to remember to set aside time for some movement. It might be hard to believe, but it’s possible (actually, pretty easy) to go an entire day without having to walk more than a few hundred steps.

But making slight modifications to your daily routine can lead to monumental life transformations. Simple activities such as walking, gardening, or even climbing a few extra flights of stairs can positively impact your overall health, reducing the risk of developing diabetes and helping with weight management. If you want to expand your range of motion and incorporate more physical activity into your day, then you’ve got to go small and walk home.

Here is our list of other small changes you can make to your daily routine that can help you become more active.

Take a Lap (Around the House)

It might not seem like much, but tidying up the house or simply walking from room to room are two simple ways to re-introduce yourself to some low stress movements.

Move with Music

Music is a powerful motivator. Put on a playlist —rock, jazz, POP…whatever gets you going, and let the tunes take over.

Track Your Progress

Wearable fitness devices like an Apple Watch or Fitbit can serve a number of functions like track steps and distances, measure the calories burnt, and monitor heart rate and sleep quality. Tracking your progress and seeing improvements will help keep you motivated and committed to your activity goals.

Suggest a “Walking” Coffee Date

We know that everyone loves a meet-up over coffee, but what if you could take your chat outside? Ask for your Joe to-go, and try walking and talking – you’ll get fresh air and extra exercise.

Park Far Away

May not seem like much, but those extra steps in and out of your barber shop or grocery store do add up.

Chores Build Cores

No, this isn’t a way of tricking you into cleaning the stove top or lint-rolling couch cushions. By giving the house or apartment a thorough cleaning, you’re doing your body a lot of good by engaging muscles that you may not use otherwise. A little bit of elbow grease goes a long way.

Take a Class Outdoors

We’re not talking extreme kayaking or rock climbing. Learning a new skill that gets you out of the house — be it photography, birdwatching, or gardening — can help add a surprising number of steps to your daily routine.

How to Stay Active for a Healthy Heart

A number of factors affect your heart health, with physical activity being one of the most important. Your heart is a muscle, and just like your biceps and quadriceps, it too benefits from a weekly workout. Because when your heart doesn’t get the care and attention it requires, problems can develop.

So how much exercise do you need to help your heart thrive? Not much!

The American Heart Association recommends that adults get around 150 minutes per week of moderate-intensity aerobic activity. Some examples of moderate intensity workouts include fast-paced walking, water aerobics, dancing, gardening (it can make you happier, too), tennis (doubles), or biking. High-intensity aerobics, such as running, swimming laps, and hiking, are also beneficial, but make sure to consult with your physician before incorporating these exercises into your physical-activity routine.

Another important point to remember is that you don’t have to be “exercising” to stay active. Small adjustments to your day-to-day life, like sitting less or taking a few extra laps around the house, can contribute positively to your heart health. A great way to do this is to “habit stack,” or incorporate extra movement into your normal routine. Waiting for the coffee to brew? Walk up and down the stairs, do a quick set of squats, or get in a quick stretch.

This Monday, set a goal of getting in 30 minutes of physical activity, and try to keep it up for the rest of the week. If you don’t reach the 150-minute mark, don’t sweat it. You can always refresh your intensions the following Monday. Your heart will thank you.

This Monday Recommit to Your Routine to Reduce Your Stress Level

Activities That Reduce Stress Levels

While many may dismiss stress as just part of life, it’s actually known as a ‘silent killer’ as a result of the negative health outcomes it can trigger. Now is the time to listen to what your stress is saying before it stresses you out. This Monday, reconnect to your plan to stay fit and keep moving in order to reduce your stress level.

Having a full life is a blessing but it can also be stressful. You’re not alone: two-thirds of Americans are stressed out! According to the American Psychological Society, money and work top the list for stress triggers – and even a single late night can throw sleep patterns into a flap. We’ve all been there. Fortunately for us, scientists, researchers, and doctors are intent on studying and unlocking the patterns of stress. There’s plenty of good information available that can help us to effectively reduce stress levels and have better, fuller lives.

Exercise

According to experts and scientists (and your personal trainer), exercise is a fabulous stress-buster. The more sedentary you are the more stress you may have. The Mayo Clinic says that the benefits of exercise can include an improved mood, increased sense of calm, and uptick in endorphins. And studies show even short two-minute bursts of exercise 15 times a day can help you live longer – which gives new meaning to taking out the trash or a walk around the block!

#MondayMile

The Monday Mile is a fun way to walk off stress, get exercise, and be social. Walk a mile with friends, family, or co-workers, and enjoy the positive health benefits while socializing with others. All you need is two feet and a heartbeat!

Yoga and Meditation

Yoga provides benefits to your body and mind while gently releasing stress. It can refresh your mental outlook, reduce your stress levels, and increase your flexibility, muscle strength, and respiration. Meditation continues the work that you start in a yoga session. By committing to yoga, meditation, or quiet contemplation, you allow yourself to refocus, reset, and renew for the week.

This Monday, take a deep breath, inhale, and exhale to lower your stress levels and stick to your fitness plan, guided by expert advice on exercise, walking, yoga, and meditation.

The Many Benefits of Regular Physical Activity

Do you want to improve your strength, balance, and flexibility, have more energy, sleep better, feel happier, and reduce your risk of heart disease, type 2 diabetes, and certain cancers?

The answer is simple: start (and stay) active.

Regardless of your age or ability level, getting active—whether it’s walking, jogging, strolling, rolling, stretching, yoga, dancing, or weightlifting—can positively impact your physical and mental wellbeing and lead to a better quality of life.

But how?

Read on to learn how the benefits of regular physical activity can transform your day-to-day life.

Reach or Maintain a Healthy Weight

Inactivity is a major contributing factor to weight gain. Regular movement, like walking a Monday Mile or practicing yoga, can help burn excess calories and increase your metabolic rate, which may lead to further weight loss.

Strengthen Bones and Muscles

Breaking an ankle or fracturing a hip can take you out of commission for months. By engaging in moderate physical activity and/or weight training, you can maintain muscle function as well as build bone density.

Improve Heart and Lung Function

Staying active helps keep your heart and lungs healthy by lowering blood pressure, boosting good cholesterol levels, and improving blood flow and circulation. A consistent exercise regimen can help increase stamina, which in turn improves lung function and heart strength.

Sleep Better

Studies show that moderate aerobic exercise and can improve sleep quality and duration as well as boost energy levels the following day. Regular exercise has been found to be especially effective for aging populations who are experiencing insomnia or other sleep disorders.

Lower Risk of Developing Chronic Diseases

Yes, staying active really can reduce your risk of developing certain diseases. Even low-intensity movement like walking and tai chi can help prevent heart disease, type 2 diabetes, stroke, and certain cancers.

Reduce Pain

In many cases, moderate physical activity reduces chronic pain better than rest and inactivity. Several studies show that exercise can help control pain associated with various health conditions, including chronic low back pain and chronic soft tissue shoulder disorder.

Feel Happier

Physical activity stimulates the body’s production of natural feel-good hormones, which can help improve mood and self-esteem, while reducing feelings of stress and anxiety.

There’s no better way to start the week than with some physical activity. Make Monday your day to commit to some more movement and reap all the health benefits of regular exercise.

Fuel Your Workout with Music

Why Do a Workout with Music?

Music and exercise go together like peanut butter and jelly. Do you have a favorite workout playlist? It’s worth putting one together. Exercising to music has some big, scientifically-proven benefits:

• Music can boost your mood and stamina during a workout, which could make your sweat session last longer
• Faster-paced music can increase your performance, whether that’s your pace, the number of repetitions you complete or the distance you travel
• Music can distract you from the physical activity, making you focus less on fatigue

How to choose songs for your playlist:

• Select songs that you enjoy – these will boost your levels of serotonin, putting you in a good mood
• Pick songs with a fast-paced, steady beat; you may naturally begin to synchronize your workout with the tempo, and exercise harder
• Add music that you have an emotional connection with: Not only will the song be inspiring, but it can also transport you to another

Some tools to help:

• fm can help you find music that matches your ideal pace on a run, walk or bike ride
• Spring creates walking and running playlists tailored to your activity and musical preferences
• PaceDJ organizes music you’ve already downloaded into playlists that match your pace goals

Easy Ways to Fit Exercise into Your Monday Routine

Physical activity is vital to a healthy life, but between work, family, and friends it can be hard to find the time to get in a workout.

Exercise guidelines recommend that adults get at least 150 minutes of exercise a week, but you can divide that time up in a variety of different ways. By adding little bouts of physical activity throughout the day, you’ll be surprised at how quickly the minutes add up.

One helpful tool you can use to get more exercise is an activity journal. Consider your daily schedule, and look for time slots when you can add some extra physical activity. Next, simply write down some exercise ideas, they don’t have to be complicated or high intensity—they can be as simple as taking an extra walk around the neighborhood or stretching before breakfast. Having these ideas written down on paper increases likelihood that you’ll stay committed to the activity.

This Monday, use these tips to stay committed to fitting fitness into your daily routine.

Start on Monday

When you start the week with fitness, research shows it’s easier to stay motivated and inspired the rest of the week. Schedule time to jog around the neighborhood, ride a bike, or walk a Monday Mile. Commit to get moving every Monday.

Use Small Steps

There are a million things to do every day, and sometimes it feels impossible to get it all done. Scheduling in short bursts of physical activity throughout the day can add up to make a big difference. Try habit stacking to incorporate movement as you do daily chores/tasks.

Schedule a “Power Lunch”

If exercising in the morning or after work isn’t always possible, makeover your lunch hour. Schedule a mid-afternoon virtual yoga class or do a mini-workout at your desk or home office. If it’s nice out, plan a Monday Mile, it’s only 2000 steps and takes less than 20 minutes.