Health & Fitness

The Surprising Link Between Running and Sleep Quality: How Daily Exercise Can Help You Rest Better

If you struggle with sleep, you may be surprised to learn that running can actually help improve the quality of your sleep. While exercise in general is good for your health, running, in particular, has been shown to have a positive impact on sleep quality.

How Running Affects Sleep

Running affects sleep in several ways, including:

Release of Endorphins: Running stimulates the release of endorphins, which are natural painkillers and mood elevators. Endorphins can help reduce stress and anxiety, both of which can interfere with sleep. The sense of accomplishment and relaxation after a good run can also help improve mood and make it easier to fall asleep.
Production of Growth Hormone: Running can increase the production of growth hormone, which is responsible for repairing and restoring the body during sleep. Growth hormone is primarily produced during deep sleep, and the more deep sleep you get, the more growth hormone your body produces.
Regulation of Cortisol and Melatonin: Running has been shown to improve the balance of other hormones that play a role in sleep, such as cortisol and melatonin. Cortisol is a stress hormone that can interfere with sleep if it’s produced at the wrong times, but running can help to regulate cortisol levels and keep them in check. Melatonin is a hormone that helps regulate the body’s sleep-wake cycle, and running has been shown to increase melatonin production, making it easier to fall asleep and stay asleep.

The Science Behind Running and Sleep

The link between running and sleep quality has been studied extensively by scientists, and the results are clear: regular exercise, particularly running, can lead to better sleep. In a study published in the Journal of Sleep Research, researchers found that runners had better sleep quality than non-runners, and were less likely to experience insomnia or other sleep disorders. Another study published in the journal Sleep Medicine found that running can help regulate the body’s circadian rhythm, which is the internal clock that regulates sleep-wake cycles. The study found that regular running was associated with a more stable circadian rhythm, which led to better sleep quality.

Getting the Most Out of Your Running Routine

If you want to get the most benefits for your sleep, it’s important to make running a regular part of your routine. Aim to run for at least 30 minutes per day, five days per week. If you’re new to running, start with shorter distances and gradually increase your time and distance as you build up your fitness level. It’s also important to be consistent with your running routine. Try to run at the same time each day, and avoid running too close to bedtime, as this can make it harder to fall asleep. It’s best to finish your run at least a few hours before bedtime to give your body time to cool down and relax.

Other Tips for Better Sleep

While running can certainly help improve the quality of your sleep, there are other things you can do to get better rest. Here are a few tips:

Avoid Caffeine and Alcohol: Avoid consuming caffeine and alcohol in the evening, as they can interfere with sleep.
Practice
Good Sleep Hygiene: Good sleep hygiene practices can help create a conducive sleep environment. This includes keeping your bedroom cool, dark, and quiet, as well as avoiding electronic devices before bedtime as the blue light can interfere with your circadian rhythm. Additionally, establishing a relaxing bedtime routine can signal to your body that it’s time to wind down and prepare for sleep.
Consider Supplements: Certain supplements, such as magnesium and valerian root, have been shown to have a positive effect on sleep quality. However, it’s important to consult with a healthcare provider before starting any new supplements, as they may interact with medications or have unwanted side effects.

Conclusion

Running is an effective and accessible way to improve sleep quality and overall health. By understanding the ways in which running affects sleep, you can make the most out of your running routine and enjoy the benefits of better rest. With consistency and dedication, running can be an important part of a healthy lifestyle and a key factor in achieving restful, rejuvenating sleep.

References:

Originally posted 2023-02-22 07:11:06.

Health & Fitness

10 Exercises and Yoga Poses to Get Rid of Bra Bulge: Say Goodbye to Back Fat

10 Simple Exercises and Yoga Poses to Get Rid of Bra Bulge

Many women experience the frustrating and sometimes embarrassing problem of bra bulge. This is the area of skin and fat that hangs over the bra strap on the back, creating an unsightly bulge. While there are many different causes of bra bulge, there are several exercises and yoga poses that can help to tone and strengthen the muscles in this area, reducing the appearance of bra bulge. Here are ten simple exercises and yoga poses that you can try.

1. Wall Push-Ups

Stand facing a wall, about two feet away. Place your hands on the wall at shoulder height, slightly wider than your shoulders. Bend your elbows and lower your body towards the wall, keeping your heels on the ground. Push back up to the starting position. Repeat for 10-15 repetitions.

2. Plank

Start in a push-up position, but instead of lowering your body, hold it in a straight line, from your head to your heels. Hold the position for 30-60 seconds, focusing on keeping your core engaged and your hips level.

3. Superman

Lie face down on the floor with your arms and legs extended. Lift your arms, chest, and legs off the ground at the same time. Hold for a few seconds, then lower your limbs back down. Repeat for 10-15 repetitions.

4. Triceps Dips

Find a sturdy chair or bench. Sit on the edge of the chair with your hands next to your hips. Slide your hips off the edge of the chair and lower your body towards the ground by bending your elbows. Push back up to the starting position. Repeat for 10-15 repetitions.

5. Cobra Pose

Lie face down on the ground with your hands underneath your shoulders. Press your hands into the ground to lift your chest and upper back off the ground. Hold the position for a few breaths, then lower back down. Repeat for 10-15 repetitions.

6. Resistance Band Rows

Wrap a resistance band around a stable object, such as a pole or the leg of a heavy piece of furniture. Hold the band with both hands and step back until you feel resistance. Keeping your elbows close to your body, pull the band towards your chest. Slowly release back to the starting position. Repeat for 10-15 repetitions.

7. Child’s Pose

Kneel on the ground with your toes touching and your knees slightly wider than hip-width apart. Sit back on your heels and reach your arms forward, lowering your head to the ground. Hold the position for several breaths.

8. Seated Spinal Twist

Sit on the ground with your legs extended in front of you. Cross your right foot over your left knee and place your right hand on the ground behind you. Twist your body to the right, placing your left elbow on the outside of your right knee. Hold the position for several breaths, then repeat on the other side.

9. Scapular Push-Ups

Start in a plank position. Keeping your arms straight, squeeze your shoulder blades together and then apart. Repeat for 10-15 repetitions.

10. Side Plank

Start in a plank position, then shift your weight onto your right arm and roll onto the outside of your right foot, stacking your left foot on top of your right. Raise your left arm towards the ceiling. Hold the position for 30-60 seconds, then repeat on the other side.

Conclusion

Bra bulge can be a frustrating problem, but it’s not something that you have to live with. By incorporating these exercises and yoga poses into your regular workout routine, you can tone and strengthen the muscles in your back and reduce the appearance of bra bulge. As with any exercise routine, it’s important to start slowly and gradually increase the intensity of your workouts. If you have any pain or discomfort, stop the exercise and consult with a healthcare professional. With consistency and determination, you can say goodbye to bra bulge and feel confident in your own skin.

Originally posted 2023-03-18 07:27:27.

Health & Fitness

Discover the link between your workout and stress levels

Exercise is widely recognized as an effective way to relieve stress, but did you know that your workout might actually be causing stress? In light of Stress Awareness Week, we explore the intricate connection between exercise and cortisol, helping you use exercise as a stress-relief tool rather than a stress trigger.

Numerous studies, such as this one published in the Journal of Clinical Psychiatry, reveal that regular exercise can reduce anxiety, stress, and depression, improve mood, and enhance sleep quality. However, it might surprise you to learn that certain workouts can actually increase cortisol levels.

We consulted Dr. Samad Hashish, an expert in body performance and injury, to discuss the relationship between cortisol and exercise and how your workout might be contributing to stress. Read on to discover how to sleep better naturally and the best fitness trackers for monitoring your health, as well as an in-depth look at cortisol and exercise.

What is cortisol?

Cortisol, often dubbed the “stress hormone,” is a hormone produced by your adrenal glands. Although it has a negative reputation, cortisol serves important functions, such as regulating metabolism, blood pressure, and the sleep-wake cycle, as well as suppressing inflammation. According to the Cleveland Clinic, cortisol plays a crucial role in managing our response to stress and triggering the “fight-or-flight” response.

How does exercise reduce stress?

Dr. Hashish explains that exercise typically has a positive impact on cortisol levels and stress management. Exercise decreases cortisol and other stress hormones like adrenaline while stimulating endorphins, which contribute to relaxation and the well-known “runner’s high.”

Exercise also releases neurotransmitters like endorphins, dopamine, and endocannabinoids throughout the nervous system, which help regulate sleep, mood, motivation, and relaxation.

Can HIIT workouts increase stress levels?

Although exercise is generally a valuable tool for stress management, certain types of workouts, such as high-intensity interval training (HIIT), could exacerbate stress levels.

HIIT workouts, which include activities like CrossFit and boot camps, are designed to raise heart rates quickly. However, this rapid increase in heart rate can be interpreted by the body as stress. Dr. Hashish explains that the brain releases cortisol in response to stress, providing the body with immediate energy by breaking down fats and carbohydrates and raising sugar levels.

Unfortunately, the cortisol released into the bloodstream can negatively affect the immune system, sleep patterns, and induce fatigue and anxiety. Elevated cortisol levels can also lead to increased heart rate and blood pressure, which in turn disrupts sleep and leaves you feeling more alert.

Strategies for preventing exercise-induced stress

To minimize the stress caused by exercise, consider adjusting the type and timing of your workouts. Research, including this peer-reviewed article in News Medical, suggests that morning exercise can improve sleep quality later in the day. This allows you to engage in high-intensity exercise without adversely affecting sleep due to elevated heart rate, temperature, and metabolism.

Alternatively, consider incorporating low-impact exercises such as yoga and Pilates, which can decrease cortisol levels and are suitable for evening workouts. These mind-body exercises can help alleviate stress and anxiety. Mental health charity Mind also recommends gentle outdoor exercise for stress relief and mood improvement, making an evening walk an excellent option.

The importance of recovery

Overtraining and intense regular exercise can limit your body’s ability to relax and repair, further exacerbating stress levels. By incorporating meditation and gentle exercise, you can prioritize recovery and enable your body to fully benefit from high-intensity workouts, such as muscle repair and growth and increased energy levels, without experiencing burnout.

Why not try this deep sleep meditation or see the results of our editor’s month-long 10,000 steps a day challenge? If you’re feeling stressed, learning how to get a good night’s sleep is essential for your well-being.

In summary, it’s important to find the right balance between high-intensity workouts and gentler exercises to manage stress levels effectively. By paying attention to the type and timing of your workouts, as well as incorporating recovery techniques like meditation and low-impact exercises, you can optimize your exercise routine for stress relief and overall well-being. Remember, the key is to listen to your body and adjust your workouts accordingly to maintain a healthy balance and prevent exercise-induced stress.

Originally posted 2023-03-17 21:35:16.

Health & Fitness

Ramadan Workout Plan: Tips for Exercising During Fasting

Ramadan is a month of fasting and prayer observed worldwide by Muslims. It is a time for spiritual reflection, but it’s also important to maintain physical fitness and well-being. Exercise during Ramadan can be beneficial in many ways, including maintaining physical strength, reducing stress, and improving overall health. However, it’s crucial to plan a workout routine carefully to avoid overexertion during the fasting period and to stay hydrated.

Timing is key when it comes to exercising during Ramadan. It’s best to schedule workouts before breaking the fast (Iftar) or before beginning the fast (Suhoor) to prevent dehydration and other complications. Exercising during the middle of the day when the heat is at its peak should be avoided.

Low-intensity exercises such as yoga, Pilates, and brisk walking are ideal during Ramadan. These exercises are less strenuous and will help maintain energy levels throughout the day without the risk of injury. It’s essential to listen to your body and adjust your workout routine according to how you feel. If you feel tired or weak, take a break and rest.

Staying hydrated is crucial during Ramadan, and this includes before, during, and after exercise. Drinking plenty of water between Iftar and Suhoor is essential to avoid dehydration. Hydrating drinks such as coconut water and lemon water can also be consumed regularly.

Overeating during Suhoor and Iftar is common but can make you feel sluggish and uncomfortable during exercise. It’s important to eat healthy, balanced meals and avoid overeating. Fruits, vegetables, and foods high in protein are good options.

In conclusion, a Ramadan workout plan is crucial to maintain physical fitness and well-being during the month of fasting. Low-intensity exercises, proper timing, hydration, and listening to your body are key to a successful workout routine during Ramadan. By incorporating these tips, you can ensure that you stay healthy and fit during this holy month.

Originally posted 2023-03-17 20:15:03.