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What Exercise is Best For Your Sleep

Being physically active has been shown to have many health benefits, and importantly so, in helping you get that restful night of sleep. It is both good mind and body, and it may even help you live longer! So what are these benefits? There are so many! So, let’s recap.

  • It can make you feel happier
  • It can help with weight loss
  • It is good for your muscles and bones
  • It can increase your energy levels
  • It can reduce your risk of chronic disease
  • It can improve libido
  • It can help skin health
  • It can reduce chronic pain
  • It can help your brain health and memory

And finally……..It can help with relaxation and sleep quality!

How much Exercise should I be aiming for?

‘Move more, sit less, every day!’ This is the Australian Department of Health’s slogan to encourage Australian’s to become physically active in their daily life. Being physically active is any activity that gets your body moving, makes your breathing become quicker and your heart beat faster – also known as ‘huffy puffy’ exercise. However, there are different guidelines depending on your age. They are:

(18-64 Years)

Doing any physical activity is better than doing none. If you are not currently physically active, start by doing just a little, and then gradually build up to the recommended amount.

  • Be physically active on most days of the week
  • Each week, build up to (2 ½ to 5 hours) of moderate intensity or (1 ¼ to 2 ½ hours) of vigorous intensity physical activity. Or you can combine both moderate and vigorous activities to (1 ¼ to 2 ½ hours) per week
  • Do muscle strengthening activities on at least 2 days each week

(65 Years and Older)

Again, doing small amounts of exercise is better than nothing. Start by doing just a little and gradually build up our physical activity to the recommended total amount of at least 30 minutes most days of the week. The balanced approach

  • Moderate Activities (everyday) – for your heart, lungs and blood vessels
  • Strength Activities (2-3 times/week) – to help maintain bone strength
  • Flexibility Activities – to help you move more easily
  • Balancing Activities – to improve your balance and help prevent falls.

Different Exercise types – find something you enjoy!

One of the major barriers to commencing and finding you daily active routine is that you are just not enjoying your exercise. There are so many types of moderate exercise options, that there are no real excuses.

  • Brisk walking
  • Continuous swimming
  • Golf (no cart!)
  • Aerobics
  • Cycling
  • Tennis
  • Washing the car
  • Walking the dog
  • Yard and garden work
  • Water aerobics
  • Dancing
  • Mopping and vacuuming

Get out for a walk, a jog, cycle around your neighbourhood, hit the gym or your local park for some weight training or a swim session at your local pool. Every bit of exercise you commit to can help you feel better during the day and sleep better at night. You’ll feel better inside and out!

Further Information

https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines

 

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