Does exercise really help you sleep better?
Many Hilton Head Health guests have posed this question to me recently, all with a common aim: curing their insomnia. In fact, 38% of Americans are known to suffer from insomnia and more than half of all sleep apnea sufferers are overweight.
Restless Leg Syndrome Effects 12 Million Americans
The newest enemy of sleep is RLS, better known as Restless Leg Syndrome, which now affects nearly 12 million Americans. As sleep disorders become more common the need for a solution has been plaguing researchers. Luckily, new studies are extremely encouraging.
A recent Stanford University Medical School study may come as no surprise: middle age and older people report sleeping better when they add regular exercise to their routine. After 16 weeks in a moderate intensity exercise program, subjects were able to fall asleep about 15 minutes earlier and sleep about 45 minutes longer every night. Participants exercised at least four times a week. Twice a week they participated in an organized aerobics class, which included 30 minutes of endurance training or body sculpting. The other two times they exercised on their own, doing 40 minutes of brisk walking or stationary bike riding.
Here are some tips to help you improve your sleep with exercise:
- Try not to exercise within 4 hours of going to sleep. A drop in body temperature facilitates a better night’s sleep.
- Structured exercise programs aimed at improving sleep should include a moderate level of intensity during aerobic/cardio exercise. Non-aerobic exercises (like yoga, Pilates, or strength training) alone have not been shown to help sleep patterns.
- Improvements may take several weeks to a month, so stick with it.
Need to boost your workout or have a burning fitness question? If so, ask Adam, Director of Lifetime Fitness, answer your fitness questions. Email GetSerious@hhhealth.com and put “Fitness Facts” in the subject line.
January 15th, 2008
Cheney
The Hilton Head Healthy Weight Loss Spa announced the appointment of Beth Leermakers, Ph.D., CLC as Wellness Counselor. Dr. Leermakers’ will be responsible for facilitation of presentations and small group discussions on stress management, goal setting, realistic thinking and life transitions. She will also provide Lifestyle Coaching and Individual Consultations.
About Dr. Leermakers
Dr. Leermakers holds a Doctorate in Clinical Psychology from the University of Florida, preceded by a B.S. in Psychology from Duke University. She is a certified Lifestyle Counselor in Weight Management and Stress Management. With over 15 years of experience in the cognitive-behavioral treatment of obesity through notable practice with the Cooper Institute and the LEARN Institute for Lifestyle Management, Beth specializes in motivating individuals to change behaviors, thoughts and feelings that affect eating and exercise.
In commenting on Dr. Leermakers joining the Health Institute, Jessica Lynn, Director of Program Development states, “Beth brings characteristics of warmth, professionalism, calmness, and a wealth of knowledge with her. With all the experience Beth has had with weight management, stress management, and lifestyle management, it seems to me that it was only a matter of time before her path would coincide with the Hilton Head Health Institute - we are glad to see that time has come. We are very excited to have her as part of our team.”
January 14th, 2008
Cheney
We all know what to do, now it has been shown to work. To get an extra 14 years of life - 14 more years to enjoy your family, friends, vacations, grandkids, birthdays and more; it’s simple.
- Don’t smoke
- Eat lots of fruits and vegetables
- Exercise regularly
- Drink alcohol in moderation
Seems easy enough, right?
Healthy Lifestyle Study
After tracking more than 20,000 people aged 45 - 79 years in the UK from about 1993 to 2006, the University of Cambridge and colleagues found that people who adopted these four healthy habits lived an average of 14 years longer than those who didn’t. This study was published Monday in the Public Library of Science Medicine journal.
We have all been told many times the benefits of making healthy changes to our daily lifestyle, but this study should help convince people that improving their health is easy. Kay-Tee Khaw, a researcher in the study says, “We didn’t ask these people to do anything exceptional. We measured normal behaviors that were entirely feasible within people’s normal, everyday lives.”
Just 1 Change in Your Lifestyle Can Help
Because the study observed people rather than testing specific changes, it is important to understand it would be impossible to think that one who suddenly adopts these changes would automatically gain 14 years. Keep in mind, even by making just one or two of these lifestyle changes creates an added benefit. This is always better than nothing!
So lets try to toss those cigarettes and beer bottles and actually use our gym memberships we have been paying for each month to create new healthy habits for many years to come!
Source: Time Magazine
January 8th, 2008
Cheney
Get out of debt, eat better, exercise more, quit smoking…and the list goes on. Many of us started the year with resolutions to turn 2008 into a year of self improvement, with vows to change our unhealthy ways and start new. Unfortunately for most, we get sidetracked and tend to give into our old habits.
According to the American College of Sports Medicine, more than half of people who begin exercising at the start of the new year end up back on the couch within three to six months. So what’s the deal? Most likely they took the wrong approach, thinking of a quick fix or oversetting their goals, which ultimately sets you up for failure.
According to MSN.com, there are eight common mistakes people make when setting their New Year’s Resolutions (or any resolution, for that matter). Visit the whole article to see if any of these sound familiar to you!
January 7th, 2008
Cheney
For many guests and alumni at the Health Institute, the phrase “Unwise, Better, Best” is engraved into their memory and even haunts them after they leave. When faced with the task of staying on track with our healthy habits, we sometimes have to repeat these three little words. It is OK to indulge every now and then, but are we making the best decision when choosing from the ‘worst’? Which would you choose: onion rings or fries? Big Mac or Pizza Hut? Reese’s Cups or M&M’s? Take this quiz to see if you know what choice is ‘Better or Best’.
Source: www.aol.com
January 4th, 2008
Cheney
People are flying a lot around the holidays, and that means there’s a lot of stomach upset going around.
Flying across time zones is especially difficult for the internal body clock. When you feel ‘lagged’ from a long flight, understand that it’s more than your sleep cycle that’s upset. Your digestive tract also follows natural rhythms that get out of synch. Plus, we often gobble fatty or sugary foods, or grab a quick carbonated drink while flying, and these can make your poor stomach even more distressed.
In a HealthDay interview with Dr. Sandra Hoogerwerf of the University of Michigan Medical School, she recommends some simple common-sense ideas to keep gastrointestinal problems to a minimum:
- eat light
- avoid caffeine and alcohol
- take your time with what you do eat
December 31st, 2007
Glenn
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