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How sleep affects fitness and vice versa

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Presse Santé

When it comes to working out, you know that what you do in the gym matters. But what you do outside of the gym—what you eat, what you drink, and especially how you sleep—is just as crucial. In fact, you have to sleep for the exercise to be really effective.

We exercise for a specific purpose: for cardiovascular health, to increase lean muscle mass, to improve endurance, etc. All of these “goals” require sleep.
Without sleep, exercise does not provide these benefits. If you don’t sleep, you weaken your body.

Sleep gives your body time to recover, conserve energy, repair, and strengthen the muscles worked during exercise. When we get enough good quality sleep, the body produces growth hormone. During childhood and adolescence, growth hormone makes us grow, as its name suggests. And when we’re older, it helps us build lean muscle and helps our bodies repair itself when we’ve been torn during intense training. Growth hormone is essential for athletic recovery.

Le probleme est que nous avons un problema majeur lorsqu’il s’agit de dormir : Plus de 30 % d’entre nous avons un sommeil de mauvaise qualité, ce qui signifie que nous no bénéficions pas des sept à huit hours par nuit recommandées pour grown ups. This means that these people are also sabotaging their own fitness goals.

Regular exercise can absolutely help you sleep

Can exercise help you sleep?

Absolutely. And if you’ve never experienced the instant sleep-inducing exhaustion after a day of hiking or a grueling class at boot camp, there’s plenty of scientific research to back up that claim. In one study, people with a reported sleep time of less than 6.5 hours performed moderate-intensity exercise (walking, stationary cycling, running, or walking on a treadmill) four times a week for six weeks. By the end of the experiment, they reported getting 75 more minutes of sleep a night, more than any medication could provide, according to the study authors.

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Exercise actually has a chemical effect on the brain

Physical activity creates more adenosine in the brain, and adenosine makes us sleepy. Fun fact: Adenosine is the chemical that caffeine blocks from making you feel more alert. The more we exercise, the more this chemical pushes us to sleep.

Exercise also helps you maintain your circadian rhythm, or your body’s internal clock. Exercise helps your body understand the schedule it follows, and morning exercise prepares your body for a better night’s sleep.

But what about exercise at the end of the day?

While exercising at night may keep you awake longer, science says it’s all about choosing the right type of exercise and finding the exercise schedule that’s right for you.
According to a study, people who said they exerted themselves more before bed actually slept more efficiently. They also fell asleep faster, slept more soundly, and woke up less during the night. Another study found that moderate-intensity exercises before bed helped ease anxiety before bed.

That said, it’s probably best to stick to low-intensity exercises, like yoga, Pilates, or barre, if you plan to break a sweat close to bedtime. Research has shown that high-intensity exercise delays sleep, possibly due to increased heart rate after a gym session.

Try to find what works for you. Every person is different when it comes to whether a particular workout might be challenging. If you have trouble falling asleep, raising your heart rate too close to bedtime may help, but for others, breaking a sweat late in the day may not affect sleep.

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Why exercise and sleep are the best for stress relief

Can better sleep help me exercise?

Once again, the short answer is yes. The more rested you are, the better your body and mind will work, even in the gym. According to a study, adequate sleep has been shown to help motivate people to stick with their exercise plans and train the next day. The more people in the study got sleep, the more likely they were to complete their exercise program.

Not only can getting enough sleep give you more energy and strength to optimize your workout, but its effects on focus, mood, and attention can make you more efficient and better prepared for that workout. .

On the other hand, lack of sleep can make it difficult to exercise. Sleep deprivation does not affect cardiovascular and respiratory responses to exercise, aerobic and anaerobic performance capacity, muscle strength, or electromechanical responses. This means that, from a biomechanical point of view, there is no reason for sleep to reduce your physical abilities. But you’ll tire faster if you sleep less, which will make it harder for you to train at your best.

In fact, even after just one sleepless night, endurance performance on a treadmill drops, probably because the exercise feels harder.

That’s not to say that getting seven to eight hours of sleep a night makes you a speed demon or sports superstar. Getting more sleep won’t necessarily make you faster, stronger, or improve your times or performance. Rather, sleep loss is related to physiological reactions, such as autonomic nervous system imbalances, which are similar to overtraining symptoms, such as muscle soreness and increased risk of injury, which can hinder your performance.
Is it better to exercise early in the morning or sleep an hour longer?

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Getting enough sleep and regular exercise are important, so how do you decide which one comes first? You really shouldn’t put yourself in this position because you absolutely need both.

But if it’s not possible to find that perfect balance all the time, sleep is always the priority, unless your sleep is almost always of good quality and quantity.

So if you slept seven to eight hours the night before, get up and exercise! But if you’ve gotten less than six hours of sleep most nights of the week, you should probably enjoy that extra hour of sleep. If you skip it, your training will likely be poor anyway.

And if you haven’t slept all night before, choose to sleep. After a sleepless night (or just a few hours of sleep), your body needs rest more than ever.

Bottom line: If you’re not getting the recommended seven or eight hours of sleep a night, you need to reconsider your schedule to make sure that’s the case, and then you need to figure out how to fit it into your regular workouts without sacrificing that. to sleep. You can’t have one without the other. Both are absolutely essential for you to perform at 100%, not only in the gym, but also in your day to day.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Wellness, ecotherapy, which proves once again that Mother Nature knows better than anyone!

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Presse Santé

Scientists have discovered that having green plants in the home or office can help create a productive and healthy environment. In fact, research shows that flowers, houseplants, and trees not only reduce stress, but also make us healthier, physically and mentally. From improving air quality to reducing mental fatigue to just looking beautiful, green plants contribute to our overall well-being in many ways. Read on to find out why incorporating greenery into your lifestyle is so beneficial.

Scientific research has provided detailed evidence of the many virtues of green plants.

Green plants are an essential part of our environment, providing vital resources such as oxygen, food, fuel, and medicine. They also help regulate the global climate by removing greenhouse gases from the atmosphere. In addition to these fundamental ecological functions, they provide several benefits to humans.

Studies have shown that green plants help purify indoor air by absorbing toxic substances such as formaldehyde and benzene, reducing allergic reactions and improving human health. Additionally, exposure to green plants can reduce stress levels by 25%, improve workplace productivity by up to 15%, and lower blood pressure in people with hypertension. Additionally, green plants can enhance creativity and cognitive performance through their calming effect on the mind.

The importance of green plants is not limited to air purification, but also psychological well-being.

According to a study carried out by the University of Exeter, taking care of plants can have many benefits for our well-being. The study, published in the Environment and Behavior Review, found that participants who were given plants to care for felt calmer and more relaxed than those who did not do any gardening activities. The study also found that people who felt responsible for caring for their own plants had lower levels of anxiety and depression than those who didn’t own any plants.

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In addition, there is evidence that doing activities like caring for plants can reduce stress levels, improve mood, increase attention span, and even boost creativity. Taking time to observe the growth of a plant is a form of mindfulness practice that helps people become more aware of themselves and their surroundings. Mindfulness activities have been associated with better cognitive functioning and lower levels of stress hormones like cortisol.

The effects of houseplants on inner happiness have also been extensively studied.

Furthermore, according to an article in the Journal of Health Psychology, caring for plants can help strengthen our sense of connection to nature. This link has been linked to numerous health benefits, including improved mental health, increased self-esteem, decreased feelings of loneliness, increased sense of vitality, and greater overall satisfaction with life.

Finally, research shows that simply looking at nature can also be beneficial. According to a study conducted by the National Institutes of Health (NIH), looking at images of nature scenes has been shown to reduce stress levels more effectively than looking at city scenes or abstract works of art. Adding to this finding, studies have found that viewing natural landscapes can reduce heart rate variability, an important measure used by scientists to assess the physiological response to stress.

Rewarding your child with a green plant to care for could increase his sense of responsibility.

Give your child a life lesson by giving him a plant. This not only requires some commitment, as the plant must be watered regularly and kept in the right environment, but it is also an ongoing task that requires dedication. If a child learns to take good care of his green plant, he will not only have a sense of accomplishment at seeing something grow and thrive under his care, but he will also learn that taking on such responsibilities brings long-term rewards. This can help you understand that certain tasks need to be handled consistently if one is to be successful.

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Also, caring for a green plant can teach children the importance of patience and understanding. Many plants take a while before they begin to show signs of growth or progress, and learning to be patient during this time is an invaluable lesson for any child. It is also important that children learn that caring for a living thing is more than just providing water. It is about understanding the environment in which the plant lives and knowing what measures are necessary for its health and growth.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Discover the 8 splendid benefits of laughter

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Presse Santé

They say laughter is the best medicine, and it turns out there’s some truth to that old adage. Studies have consistently shown that even a small dose of laughter can have many health benefits, from lowering stress hormones to boosting immunity to relieving pain. Whether it’s watching sitcoms on TV, swapping funny stories with friends, or just smiling in the mirror, laughing more can be one of the easiest ways to improve your well-being naturally. Read on to find out why you should laugh more often!

  1. Laughter has an anti-stress effect.

Laughter can reduce stress levels by releasing endorphins and providing feelings of emotional relief. Endorphins are chemicals released in the brain that lift mood and help reduce pain, while emotional relief releases negative thoughts and emotions. The physical act of laughing also improves blood circulation, which helps oxygenate our muscles. This process can help reduce tension in the body, helping us feel relaxed and energized. Also, when we laugh, we use our abdominal muscles to breathe, which can help strengthen the core and promote better posture over time.

  1. Laughter increases the mood.

Research has linked laughter to better mental well-being, as it can help improve our mood and provide a feeling of relaxation that can last long after the laughter has subsided. Additionally, it can also help us take a step back from difficult situations by allowing us to take a break from the intense emotions associated with a problem or situation we are facing. Laughter also triggers positive feelings like joy and happiness which, when experienced often enough, can increase our overall resistance to life’s difficulties, allowing us to overcome them more easily.

  1. Laughter is a source of energy for various systems of the body.

Laughter is known as a natural form of medicine because it stimulates different systems in our body. Like the respiratory system, which is responsible for carrying oxygen throughout the body, the circulatory system, which transports oxygenated blood throughout the body and aids in muscle relaxation. And the digestive system, which facilitates the absorption of nutrients by all the cells of the organism, thus contributing to good health and general well-being. Additionally, laughter helps lower blood pressure through better circulation, while reducing inflammation in joints and other areas where inflammation may be present due to stress or chronic conditions.

  1. Laughter increases life expectancy and resilience level.

Laughing regularly has been linked to a longer life, as its natural effects on hormonal balance promote healthier aging processes. Like slowing down cell death, improving immune function and hormone regulation, which overall improves life expectancy compared to people who don’t laugh regularly throughout their lives.

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And laughter not only has physical health benefits, but studies have shown that people who laugh often tend to have higher levels of optimism. This encourages more positive thinking and increases mental resilience despite the daily stress or difficult situations they may face. Something that allows them to better face the obstacles they encounter throughout their lives.

  1. Laughter is an art that unites everyone in the four corners of the world.

Laughing with others provides an opportunity for people to bond through shared experiences, thus uniting people from all walks of life, regardless of backgrounds or differences. These bonds formed between individuals through shared moments of joy allow for a better understanding between different cultures. Ultimately bringing more peace, helping to bridge any gaps that may exist between them due to differences in beliefs or lifestyles. These newly formed relationships through mutual respect generated through laughter pave the way for greater mutual openness, leading to general harmony throughout the world.

  1. Laughter promotes the production of dopamine.

Engaging in bouts of laughter regularly, even if forced at first, will eventually lead to bouts of genuine warm laughter because your brain produces higher levels of dopamine when your laughter is genuine. Therefore, high doses of dopamine encourage you to flourish faster than normal and push you to higher heights than normal.

Furthermore, it reflects positively on people’s productivity levels, allowing them to juggle more tasks efficiently without feeling burned out faster than usual. Studies have shown that regular attendees report higher job satisfaction compared to non-attenders because they know how to keep themselves entertained in their work environment, leading to a happier workforce everywhere.

  1. Laughter improves cognitive performance.

Laughter stimulates the nerve endings located around the brain, causing the release of many hormones such as serotonin, cortisol, and epinephrine, which promotes better decision-making ability. Additionally, these hormone releases have other beneficial effects on the mind, promoting increased concentration, quicker reaction times, superior memory recall, and quicker problem-solving abilities. Therefore, by incorporating regular sessions into your routine, you gain a lot of cognitive skills, allowing you to mentally stay ahead of the competition.

  1. Laughter has an anti-aging effect.

Finally, laughing out loud works many facial muscles, making the skin look smoother, brighter, and healthier than before. Therefore, regular laughing sessions could improve skin tone by preventing premature wrinkle formation, helping to keep you looking younger and fresher for longer. In addition, certain parts of the face are exercised regularly, which strengthens the firmness and suppleness of the skin, giving it a smoother, smoother appearance. This simple activity that everyone loves: laughter, could make you look younger for years to come.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The best exercises to strengthen the whole body

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Presse Santé

Muscle-strengthening exercises can be described as upper body, lower body, or core exercises. However, there are also several exercises that work most of a person’s muscles at the same time. A full-body exercise works multiple muscle groups in the body, rather than just one. No one exercise works every muscle, but these exercises generally work your upper body, lower body, and core. Good exercise should include aerobic activity and muscle strengthening.

Many muscle-strengthening exercises increase your heart rate and breathing, but aerobic activity for 20 to 30 minutes a day is ideal. This duration is longer than that of muscle strengthening exercises. However, by combining a few exercises that work multiple muscle groups, including aerobic activity and muscle-strengthening exercises, a person can ensure that all parts of their body are exercised.

Do exercises for the whole body.

Many muscle building exercises use repetitions and sets. A repetition is the total movement of an individual exercise. A series corresponds to a certain number of repetitions.
For example, one repetition of a push-up consists of extending your arms, lowering your chest to the floor, and then raising your body back to its original position. A set can consist of 10 to 20 repetitions of push-ups, or as many as one person can do. Each person is capable of performing a different number of repetitions and sets of the same exercise during the same workout. Usually, a person can do as many reps as they can, rest for a few minutes, and then repeat that set. Even small amounts of exercise make a difference in overall health. A person should not get discouraged if a few repetitions of an exercise exhaust him. He will be able to do more if he exercises regularly, and even a small amount of exercise is beneficial.

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Sneakers

To do push-ups:

Place your palms on the floor under your shoulders, arms straight.
Stretch your legs back, resting them on the soles of your feet, so that your body is in a straight line.
Lower your body so that your chest or nose is just about to touch the floor.
Increase.
Repeat this exercise 10 times or as many times as possible before you get tired. Take a break, then start this series over again.
If this is too difficult, start on your knees instead of straightening your legs. Over time, work your way up to the flex described above.

squats

Starting from a standing position, squat down and then come back up. Repeat as many times as possible, take a break, and then start the set again.

burping

Burpees combine the benefits of pushups and squats, making them a great total-body exercise.

To do a burpee:

From a standing position, do a squat.
Instead of jumping up to get up, get into a plank position.
Do a push-up and then come back to standing.
Repeat this exercise as many times as possible, take a break, and then repeat the series.

To increase the intensity, try jumping from a squat to a standing position. To make the exercise easier, eliminate the bending step.

slots

To make a slit:

Start with one leg at a right angle in front of the body.
Extend the other leg back so that the knee is just above the ground and the ball of the foot is supporting the weight.
Take a step up and down, and switch feet so that your legs alternate positions.
Repeat as many times as possible, rest, and then repeat the series.

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Running and cycling

Cycling can help strengthen skeletal muscles. Running and bicycling are great aerobic activities.

However, according to an article in Exercise and Sport Sciences Review, they can also help strengthen a person’s skeletal muscles. To make them even more effective in building muscle strength, an article in the International Journal of Exercise Science suggests incorporating high-intensity interval training into aerobic exercise.
It consists of running or cycling at a moderate intensity, interspersed with intervals of very high intensity anaerobic exercise.

climbing stairs

Climbing stairs is a beneficial exercise for both muscle development and aerobic activity. Go up a flight of stairs and then back down. Repeat the exercise for one minute, or as long as possible. Take a break, then start again. In order to maximize the amount of energy that a person burns, you need to take the stairs one step at a time. A 14-person study published in the journal PLoS One found that while walking up two steps expends more energy than walking up a single step, walking up stairs one step at a time burns more energy and calories.

What to remember

Doing exercises or a strenuous exercise session for the first time can cause muscle pain. A person should ensure that they give themselves a rest day to allow their muscles to recover. When you first do an exercise, start slowly and gradually increase the intensity. This will prevent injury.

Many exercises work muscle groups throughout a person’s body. By practicing them in a variety of ways and combining them with aerobic exercises, you can ensure that the whole body remains fit and healthy.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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