Category: Health

Amazing Ways Through Which Exercise Improves Sleep

Do you ever experience difficulty falling asleep or find yourself waking up in the middle of the night? Do you also experience sleepiness during the daytime or experience a challenge in concentrating? All these are symptoms of insomnia. Chronic insomnia is the most popular sleep disorder in adults. Sleep has a significant impact on your productivity during the daytime. Aerobic exercises can help improve sleep quality and duration at night and increase your concentration levels during the daytime. The following are the benefits of exercise in improving sleep:

Relief From Chronic Pain

Chronic pain is a leading cause of sleepless nights among people of all ages. The elderly are, however, the most affected due to many reasons including reduced immunity due to old age and chronic illnesses. Physical activity helps keep at bay, some chronic diseases associated with sedentary lifestyles such as cardiovascular, hypertension, and diabetes. Exercise has also been found to increase pain tolerance making you able to sleep soundly for long.

Healthy Brain and Sharp Memory

Regular exercise helps promote brain growth and development. Exercise enhances the flow of blood rich in nutrients to the brain making you productive during the daytime when you most require to be sharp and focused and at night, endorphins, making the brain to regenerate and relax. Exercise also helps prevent elderly adults from suffering from neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease which are age-related and affects their ability to fall asleep.

Exercise Alleviates Stress

Stress is one of the reasons why you spend sleepless nights. When you are stressed, your whole body aches, thus affecting how fast you can fall asleep and also the duration of your sleep. Most of the time, you will have a thing or two to worry about, but this should not affect your ability to sleep. Exercise helps you forget about your woes albeit momentarily, to be able to see issues from a different perspective. Exercise has also been found to help increase mental strength which increases your problem-solving skills.

Exercise Enhances the Quality of Your Sleep

Besides making you fall asleep fast, exercise promotes the quality of your sleep by ensuring a smooth transition between its different stages. This provides that no stage takes more time than it should be, which would deprive the succeeding stage of the required amount of time. Exercise helps restore the balance between your sleep stages. You should be mindful of when to exercise and the level of exercise required to make you have quality sleep. Avoid strenuous exercises when you are 3- 4 hours away from going to bed since drowsy effects from exercising will be long overdue, making it hard for you to fall asleep.

Exercise Helps You Sleep for More Hours

Regular exercise helps improve sleep quality among people who have chronic insomnia. Light aerobic exercise such as brisk walking helps reduce the time taken before one can fall asleep. As you exercise, your body temperature rises more so, during the afternoon. Your body temperature takes about four hours after you are through with exercise before it can cool down. A higher than average body temperature interferes with your ability to fall asleep. Your core body temperature drops from late in the afternoon in preparation for sleep. The process of cooling down provides a drowsy soothing effect on the mind making you have a deep sleep.

Also, exercise helps fight against insomnia by lowering anxiety, arousal, and depression which are the primary causes of insomnia.

Exercise Helps Fight Against Sleep Apnea

Sleep apnea is a severe medical condition that is characterized by breathing stoppages during sleep. Persons suffering from the condition exhibit symptoms such as snoring, tiredness, and high blood pressure. The condition predisposes a patient to other health risks including heart attack and stroke. Regular exercise helps fight against obstructive sleep apnea by increasing blood flow and promoting weight loss. Most people who suffer from sleep apnea are obese or overweight.

Exercise Reduces Daytime Sleepiness

Regular physical activity lowers the tendency to sleep during the day by regulating the circadian rhythms making you become alert during the daytime and have enough sleep at night. Exercise reduces the severity of major causes of daytime sleepiness including obesity, depression, and sleep deprivation. This benefit spreads across all ages.

Why Exercise is Important for Diabetes

Physical activity along with proper stress management, taking medications and meal planning are crucial in managing diabetes. Your cells are more receptive to insulin when you constantly engage in physical activity. The cells also become more efficient in removing glucose from blood when you exercise. As a diabetic individual, here are some of the benefits you can reap from physical exercises.

  1. Keeping Your Joints Flexible

Your joints help you stand, walk, sit and engage in other physical activities. They need to be flexible at all times whether or not you are suffering from a life-threatening disease. As you cope with diabetes, make an effort of exercising to keep the joints active and flexible. Failing to exercise may make you susceptible to joint illnesses such as arthritis.

Physical exercises can improve your balance and prevent falls. They also aim at strengthening your muscles and bones, which are crucial in maintaining your posture and balance. You can rely on them to help increase the energy needed by your body to engage in daily activities.

  1. Lowering Cholesterol and Blood pressure

High cholesterol levels in your body can interfere with the normal functioning of organs such as the heart. They can also impair your ability to lift lightweight things or even walk short distances. As much as you are trying to eat foods that are low in cholesterol, you should exercise regularly to lower these levels.

Your body needs to maintain a constant blood pressure at all times. High blood pressure is a common symptom in diabetic patients since their bodies focus more on eliminating glucose from blood. Such patients can keep their blood pressure constant by exercising frequently. They also need to hydrate after the workouts to keep their hearts healthy.

  1. Burning Calories to Help You Maintain or Lose Weight

Physical exercises help burn more calories and keep your weight in check. They help your body be more productive at maintaining constant blood sugar levels. Being obese and diabetes at the same time may increase your risks of suffering from heart failure or stroke. Furthermore, overweight or obese individuals are usually at a higher risk of getting diabetes.

  1. Relieving Stress and Reducing Symptoms of Depression

The last thing that a diabetic patient needs is to suffer from depression or stress. Depression and stress are mental disorders that can make the patient find it hard to cope with diabetes. Physical activity can help take your mind off things that make you sad or stress you. It can help you see things positively and avoid occupying your mind with depressing or stressing issues.

  1. Helping You Sleep Better

Just like other individuals, diabetic patients should sleep 6 to 8 hours every day. If you are having trouble sleeping, chances are that your body is not as active as it should be. Lightweight exercises such as jogging or cycling can boost your cognitive performance and help you sleep better at night. The exercises also make you less susceptible to insomnia and other sleep disorders.

  1. Improving Blood Circulation and Strengthening Your heart

For the heart to be efficient in blood circulation, you need to eat healthily and engage in cardio workouts. If you have diabetes, your heart needs to be more productive at eliminating glucose from your blood. You can boost its performance by jogging or walking for at least 20 minutes in a day. Avoid sitting or staying in one place for over 6 hours since lack of physical activity may weaken your heart.

  1. Lowering the Risk for Heart Disease and Stroke

Diabetes, heart disease and stroke are among the most common life-threatening diseases. Diabetic individuals are at a higher risk of developing heart disease or stroke if they do not stay active. Engaging in physical activities will help boost their heart rate and improve their heart’s ability to pump blood. They will also be less likely to develop stroke, which comes because of lack of physical exercises.


Diabetic individuals should engage in exercises that do not take a toll on their health. It is advisable for them to have a reputable personal trainer by their side when exercising. They should also remember to hydrate regularly after the exercises to improve their bodily functions. Their ability to cope with diabetes lies on how physically fit they are.

Why Exercise is Good for your Heart

The heart is the engine of the body. It has to be kept at its best condition. It is the organ of the body whose function is so critical that, when impaired, it may lead to death. Sometimes, you don’t need to keep visiting the cardiologist. All you need is sit down and draft a schedule for your daily exercises. Just like the car engine, the heart needs some regular services to keep it fit and safe. These services can best be delivered by means of exercises. There are many exercises to carry out depending with age, time, passion, or availability of resources. The following are some of the heart-related benefits associated with daily exercise.

Lowering the blood pressure

When you adopt a regular exercise, you automatically slow down the heart rate. Eventually, you will have lower blood pressure as a result of the reduced rate of blood pumping. Exercises help the body in good use of the insulin. Since insulin helps in regulating the blood sugar level, its right amount in the body will ultimately lower the high blood sugar level hence the reducing blood pressure.

Reducing weight

Exercise helps you burn some calories in your body. This may help you attain the standard weight as advised by health specialists. Being physically active helps, you shed off some weight especially when you are adhering to a special diet. Too much weight is a catalyst for heart diseases as the heart strains pumping blood to all the body organs. Excessive weight is also a risk factor for stroke.

Strengthens the muscles

Exercises help the heart to keep pumping blood. Some of the exercises help the body to develop some muscles. When these muscles have developed from your various workouts, they ease the supply of blood. These exercises boost the ability of muscles to draw oxygen from the blood that is in circulation. This, therefore, assists the heart in its work (pumping blood).

Reduced diabetes

Regular exercise and some aerobics have been known to reduce the risk of diabetes by a figure close to 50%. These exercises help the muscles to convert and process the stored glycogen into glucose. This glucose is used for energy to fuel the body’s activity. When impaired, this conversion is not possible. Glucose thus accumulates in the body and is transported in form of blood sugars. This excessive sugar may lead to diabetes.

Reduced stress

Stress is caused by multiple factors. At times, stress is caused by the complications in the body (like the deadly diseases). These diseases (stroke, high blood pressure) will induce some amount of stress. Apart from these causes of stress, there are some other sources of stress that naturally develops in the body. Fortunately, you may be able to get rid of this by a mere exercise. Exercises enhance the releases of endorphin hormone that makes one feel good. Stress and anxiety have to pave way for the good feeling.

Improves cardio respiratory fitness (CRF)

This is a condition in which both the heart and the lungs work for hand in hand to supply the muscles with enough oxygen. CRF is a tool for measuring your health fitness condition as a diagnostic tool. A medic to predict your health condition will use it. Regular exercises improve the CRF rate and the doctor will not need to do further diagnosis in the event that your CRF is right.

Overall general body health

Exercises get your heart stronger. This makes it more actively involved in pumping more blood to the body. As a result, more oxygen is delivered to the muscles and other body organs. These organs work efficiently after they have been bathed with the oxygen and nutrients-filled blood. Exercise unclogs the cholesterol and fat deposits in the blood vessels. Diseases like arteriosclerosis are thus minimized.

The bottom line

From the foregoing, it is apparent that exercises have a myriad of benefits to the heart and the body in general. Whether you are set for aerobics, workouts, or other exercise-oriented activities, it is high time you did them with more zeal. This is due to the benefits attached to each of them towards the wellbeing of the body. This exercise could place your heart in a safe condition. When the heart is in good condition, just like the engine, you will be sure to drive further in the race of life. Overall, reduce the number of visits you make to the cardiologist with regard to the heart and embark on the daily yoga, aerobics, and workouts. By doing so, you will be doing more justice to your heart and the body in general.

Important Benefits of Exercise to Mental Health

Mental disorders are a significant public health challenge. Physical exercise has been found to have considerable positive health impact in both clinical and unsupervised populations. Physical activity has been shown to alleviate signs of mild to moderate depression, enhance the effort of drug and substance abuse programs by improving, cognitive function, self-image, reduce anxiety, and promote tolerance to stressors.

Exercise also helps foster strong bonds with the people around you by countering social withdrawal. Exercise is a powerful natural medicine for various mental health challenges. Below, we provide facts about how exercise improves mental health.

Improves Self-Esteem and Self-Confidence

Regular exercise has numerous physical achievements including weight loss and enhanced muscle tone. These achievements help boost self-esteem and confidence. For instance, you can wear more fitting clothes, go out hiking with friends, and look slimmer and younger. All these benefits boost your mind, body, and spirit.

Better Sleep

Exercise can also help you have enough sleep at night. Physical activity raises the body temperature, which helps calm the mind leading to better sleep at night and increased productivity during the day. Exercise also helps in controlling when your body can focus and when rest is required by regulating your circadian rhythm. Sleep experts recommend exercise not to be undertaken when you are just about to go to bed since this increases your ability to focus, thus it will take time before the calming effect to the brain can take place.

Exercise and Depression

Studies have shown that exercise can effectively treat mild to moderate depression. Also sticking to an exercise schedule can prove useful in preventing depression survivors from relapsing. Exercising has some benefits in the fight against depression. Firstly, it promotes neural growth, creates new activity pattern which promotes good feelings and calmness. Secondly, exercising helps prevent the inflammation of the brain caused by oxidative stress. Finally, exercise helps you to distract your mind momentarily from the challenges that you are facing and lets you see the happier side of life. This disruption is crucial in curtailing negative thoughts that make you depressed.

Exercise and Anxiety

Exercise is a natural remedy against anxiety. Aerobic exercises stimulate the body to release endorphins which promote your body’s well-being, relieves stress and tension, and raises mental and physical energy. Besides, exercise increases blood circulation in the brain making you be in good moods. The increased flow of blood to the hypothalamic-pituitary-adrenal (HPA) axis helps kick in the physiologic reactivity to stress. The HPA axis coordinates some regions in the brain to put up the fight against stress. These regions include the limbic system, charged with the control of mood and motivation, hippocampus, charged with the formation of memory, and amygdala, which responds to stress by generating fear.

Exercise and Stress

When you are stressed, your muscles become tense, and you might experience back, neck, chest pain, or a headache. Additionally, you might experience sleep difficulties, stomach ache, loose stool, heartburn, and frequent urination. All these aggravate your bad situation which can lead to depression. Exercising is a crucial method to break this vicious cycle of discomfort by relaxing your muscles and relieving tension. When the body becomes relaxed, the mind also achieves a similar effect. You can then be in a position to think positively including finding solutions to your stressors.

Exercise and Attention Deficit Hyperactivity Disorder (ADHD)

Regular exercise regularly is among the simplest and most effective methods of minimizing ADHD symptoms, improve memory, concentration, mood, and motivation. Physical activity provides the brain with an immediate boost of dopamine, serotonin, and norepinephrine. These chemicals enhance focus and attention levels. Exercise works similarly with ADHD medication including Adderall and Ritalin

Enhances Sharp Memory and Thinking

Besides evoking a feel-good feeling due to the production of endorphins, exercises enhance mental sharpness and the ability to think fast. Exercise also helps stave off age-related brain cell decline and stimulates new brain cells development.

Exercise and Post-traumatic Stress Disorder (PTSD) and Trauma

There is strong evidence to suggest that focusing on how your body feels as you exercise helps “unstuck” the nervous system out of stress-response effects from trauma and PTSD. Exercises help positively distract your mind by focusing on physical sensation in joints and muscles. Among the best exercises to alleviate trauma and PTSD include swimming, weight lifting, skiing, walking, and running.

What are the Benefits of Yoga?

Yoga has innumerable benefits. It increases our body flexibility, tones our body, helps lose weight and helps with cardio and circulatory health. Yoga should be done regularly for best results.