The National Sleep Foundation (Virginia, USA) has published the results of its 2013 “Sleep in America” poll – which show a compelling association between exercise and better sleep. A total of 1,000 surveys comprised of a representative sample stratified by age and area of the country (Northeast, Midwest, West, and South). Self-described exercisers reported better sleep than self-described non-exercisers, even though they say they sleep the same amount each night (6 hours and 51 minutes, average on weeknights). Vigorous, moderate and light exercisers were significantly more likely to say “I had a good night’s sleep” every night or almost every night on work nights than non-exercisers (67%-56% vs. 39%). Also, more than three-fourths of exercisers (76%-83%) say their sleep quality was very good or fairly good in the past two weeks, compared to slightly more than one-half of non-exercisers (56%). Further “vigorous exercisers” were almost twice as likely as non-exercisers to report “I had a good night’s sleep” every night or almost every night during the week. They also are the least likely to report sleep problems. The Task Force urges that: “Exercise is beneficial to sleep. It's time to revise global recommendations for improving sleep and put exercise at the top of our list for healthy sleep habits.”
“2013 Exercise and Sleep: Sleep in America Poll,” National Sleep Foundation, March 4, 2013.
Consuming avocados may associate with better diet quality – translating into healthier weight, as well as better cardiovascular and metabolic markers.
Atrial fibrillation, the most common cardiac arrhythmia, associates with cognitive impairment and dementia, with or without a history of clinical stroke.
While labor-saving devices make quick work of household chores, these same conveniences may be responsible for the rise in obesity, particularly among women.
Australian team reveals genetic basis underlying the importance of consuming green leafy vegetables.
A lifelong diet rich in omega-3 fatty acids may help to inhibit growth of breast cancer tumors by 30%.
Older adults who play video games report higher levels of emotional well-being.
National Sleep Foundation encourages routine exercise to achieve the best quality sleep.
For chronic pain sufferers, avoiding the harmful effects of stress may be key to managing their condition.
A diet rich in fish-source omega-3 fatty acids exerts an antihypertensive effect.
Men and women ages 65+ could boost their cognitive function by learning to use Facebook.
People who receive acupuncture while exercising display enhanced exercise performance, and recover more quickly from an exercise session as well.
Seniors who engage in regular physical activity are less likely to experience loss of brain volume and potentially retain cognitive skills.
People who lift weights are less likely to have metabolic syndromea cluster of risk factors linked to heart disease and diabetes.
Lift your mood by extending your normal exercise routine by just a few minutes
T cells become more responsive in exercising cancer survivors weeks after chemotherapy ends.
Soccer (football outside the US) helps men with high blood pressure to improve their fitness, normalize their blood pressure. and reduce their risk of stroke.
A regular exercise program that focuses on intensity of activity, rather than duration, may significantly reduce the risk of markers implicated in diabetes
As little as 6 months of exercise can improve memory, language, thinking and judgment problems by almost 50%, in people affected by stroke.
Daily physical activity can boost a person's mental health, via the psychological mechanisms known as the self-image hypothesis and the social interaction hypot
The very elderly and frail can enjoy the benefits of exercise in terms of their physical and cognitive faculties and quality of life after only three months.
Tip #138 - Unlock the Genetics of Longevity
Telomeres are the endcaps on chromosomes, and telomeric shortening is thought to govern the number of times a cell can divide. In white blood cells (leukocytes), telomere shortening is used as a marker of biological age. King’s College London (United Kingdom) researchers studied 2,401 twins, tracking their physical activity level, lifestyle habits, and examined the length of the telomeres in the subjects’ white blood cells (leukocytes).The team confirmed that telomere length decreased with age; men and women who were less physically active in their leisure time had shorter leukocyte telomeres than those who were more active. The mean difference in leukocyte telomere length between the most active subjects (who performed an average of 199 minutes of physical activity per week) versus the least active subjects (16 minutes of physical activity per week) was 200 nucleotides. This translated to mean that “the most active subjects had telomeres the same length as sedentary individuals up to 10 years younger, on average.”
Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases. Men and women ages 18 to 64 years need at least:
• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week; and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week; and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
• An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time. Consult an anti-aging physician to construct a regimen that is appropriate for your medical needs.