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Exercising your way to a better nights sleep :
Sleeping soundly can be a problem for many people, but did you know that regular physical activity at the right times may help your sleep better? People who exercise 4 days a week report improved sleep quality, longer sleep, and less time falling asleep. That being said, the National Sleep Foundation recommends that you finish your workout at least 3 hours before you plan on going to bed.
Sleep soundly this week by adding exercise to your morning, afternoon or early evening. Track your progress by keeping a sleep journal and noting how you feel when you wake up in the morning.
Fitting Exercise into Your Busy Schedule :
Being active doesn’t mean having to spend hours at the gym. You can find ways to work exercise into your life doing things that you love. Pick an activity that you enjoy doing, like going for a walk, gardening, dancing, or something new you haven’t tried before. You’ll be getting your daily exercise and barely noticing it!
Having a consistent fitness routine is an easy way to make activity part of your daily life. When planning your exercise, aim for SMART moves (specific, measurable, attainable, realistic, timely): pick a time, place and activity that fits into your life and stick with it! Find three places in your schedule during the week where you can fit in fitness. It may be in the morning, during your lunch break, before dinner or in the evening. Recommit to these times at the end of the week, or adjust your work-out schedule if need be.
Also, you can try to sneak in exercise whenever you can by getting off the subway one stop earlier, taking the stairs, or doing squats or crunches during a TV commercial. You’ll be surprised by how quickly these small changes add up. In the course of a week, try to spend about a half hour, two or three days out of the week, doing something you love that is physically active !
Don’t worry if you can find the time for 30-60 minutes of physical activity; exercising for a shorter amount of time twice a day can be just as effective as doing your whole workout at once. A study at the University of New Hampshire found that exercising twice a day for 15 minutes can also improve lung capacity more than a single, half hour session.
Break your activity into two sessions this week. Try getting in half your workout in the morning or during lunch and the other half after work or back at home. Shorter sessions mean you can still take care of your to-do list!
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