exercise

Health Tip for Today ~ DYK There is a Relationship Between Sleep & Muscle Gain?

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Want Muscle Gain? Get Adequate Sleep

Few habits will help you build muscle as effectively as getting enough sleep every night. “Sleep is when the magic happens for muscle development,” Chesworth says. For example, the dreamless non-REM sleep phase activates hormones involved in protein synthesis (the process of creating protein), according to an October 2014 review in ‌Sports Medicine‌. This helps repair damaged muscle tissue, allowing muscles to grow back bigger and stronger. Plus, skimping on sleep can harm your workout the following day. According to a June 2022 review in ‌Sports Medicine‌, getting fewer than six hours of sleep significantly affected lower-body strength during afternoon workouts. “If you don’t get enough sleep, physical gains will be unlikely to occur, despite consuming protein and hitting the weights,” Erin Nitschke, CPT, certified personal trainer and health coach, tells LIVESTRONG.com. If you want to build muscle, aim for at least seven hours of quality sleep per night, according to the Centers for Disease Control and Prevention (CDC).

Feel Good Tip of the Day ~ I Love to Exercise

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One of the things that makes me feel good is exercise. I enjoy exercising as much as I enjoy a good meal. Hold on, I don’t need an intervention LOL. I like the feel of moving my muscles. I like it when sweat drips of my face and my shirt clings to my body. I like the emotional high I feel after a good workout. I’ve been doing it for so long that it’s second nature to me. If you’re an exercise person, like me, you know what I’m talking about. If you don’t exercise start slowly and be consistent. You’ll feel a lot better.

Health Tip for Today ~ Boost Your Brain

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There’s more to keeping your brain sharp than crossword puzzles. Preserving your cognitive skills for the long term means adopting a healthy lifestyle — and it doesn’t have to be complicated (really!). “There are a number of healthy lifestyle habits that can help enhance cognitive function, optimize long-term brain health and greatly decrease the odds of developing dementia,” says Scott Kaiser, MD, director of Geriatric Cognitive Health for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, California. (And because many of these behaviors also support your overall health, you’ll reap the benefits from head to toe.)

5 Habits to Adopt for a Healthier Brain.

  1. Eat more than one serving of fruit and veggies a day.
  2. Get screened for high blood pressure and diabetes.
  3. Get active, start walking and exercising.
  4. Have Fish for dinner, especially cold water fish.
  5. Get sufficient sleep.

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Health Tip for Today ~ Should You Eat After a Workout?

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After a Tough Workout Consider Munching on Healthy Carbs and Protein

When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged. . . . After your workout, your body rebuilds glycogen stores and regrows those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.

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Health Tip for Today ~ Walking is a Powerful Exercise

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Lace Up Your Walking Shoes – Walking is a Great Exercise

Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss. All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10 to15 minutes at a time. Over time, you can start to walk farther and faster, until you’re walking for 30 to 60 minutes on most days of the week.

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Health Tip for Today ~ How Long should One Wait after Eating Before Exercising?

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Give Your Body a Chance to Digest the Food You Consumed Before Exercising

The general recommendation is to wait at least 1 to 2 hours after eating a large meal before engaging in exercise or any intense physical activity. This allows your body to properly digest the food and minimize the risk of discomfort or digestive issues during your workout.

When you eat, blood flow is directed to your digestive system to aid in the digestion and absorption of nutrients. Exercising immediately after a meal can divert blood away from the digestive process and towards the muscles being used, which may hinder digestion and potentially lead to cramping, nausea, or discomfort.

However, it’s important to note that this timeframe can vary depending on individual factors such as the size and composition of your meal, your digestion speed, and personal tolerance. Light to moderate exercise or physical activity, such as walking, may be more comfortable even if you’ve recently eaten.

In summary, if you plan to engage in vigorous exercise or intense workouts, it’s generally advisable to wait for 1 to 2 hours after a large meal before starting. Listening to your body and finding a balance that works best for you is key. If you’re unsure, consulting with a healthcare professional or a registered dietitian can provide personalized advice based on your specific needs and circumstances.

Source: ChatGPT

Feel Good Tip for Today ~ We Feel Better After a Good Night’s Sleep

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I enjoy a good night’s sleep. When I awake I can’t wait to get up and get after the day. I have the energy of a five year boy ready to explore the world. According the CDC there are some things we can do to push the odds in our favor to get a good night’s sleep;

  1. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
  2. Make the bedroom off limits to electronic devices. I have notifications turned off on my iPhone at 8 p.m. Although I stay up later, I don’t want the distraction.
  3. Eat earlier so your food is digested and say no to caffeine and alcohol before bedtime.
  4. A nice walk after dinner will help with digestion, relax you and prep your body for sleep. 

Feeling Good Tip of the Day ~ Need to Beat the Blues?

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Here are five ways to beat the blues:

    1. Recognize that feeling blue or down from time to time is a common experience.
    2. Get moving: Exercise is a natural mood booster. Physical activity releases endorphins, which are natural feel-good chemicals that help improve your mood. Even a quick walk around the block can help lift your spirits.
    3. Connect with others: Spending time with friends or family members can help you feel connected and supported. Even a quick phone call or text message to someone you care about can help boost your mood.
    4. Practice self-care: Take time to do things you enjoy, such as reading a book, taking a bath, or listening to music. Taking care of yourself can help you feel better both physically and mentally.
    5. Challenge negative thoughts: Negative thoughts can contribute to feeling down. Try to challenge negative thoughts and replace them with positive ones. For example, instead of thinking “I can’t do anything right,” try thinking “I am capable of learning and growing.”

If you are experiencing ongoing feelings of sadness, hopelessness, or anxiety, it may be helpful to seek professional help. A mental health professional can provide support and guidance on how to manage your emotions and improve your mood.

Source: ChatGPT

Health Tip of the Day ~ 5 Reasons to a Rest Day from Exercise

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Taking a rest day from exercising is essential for several reasons:

    1. Helps prevent injury: Rest days allow the body to recover from the stress and strain of exercise. Overworking your muscles can lead to injury, especially if you are engaging in high-intensity workouts.
    2. Prevents burnout: Taking a break from exercise helps prevent burnout, which can occur when you push yourself too hard without sufficient rest. Burnout can lead to a lack of motivation, decreased performance, and even physical and mental exhaustion.
    3. Enhances performance: Rest days allow the body to rebuild and repair, which can lead to increased strength and endurance during workouts. Without adequate rest, your body may not have the energy to perform at its best.
    4. Boosts immune system: Exercise can temporarily weaken your immune system, making you more susceptible to illness. Rest days allow your body to focus on repairing any damage and strengthening your immune system.
    5. Improves mental health: Exercise is an excellent way to relieve stress and boost mood, but too much exercise can have the opposite effect. Taking a rest day can help you relax and reduce stress levels, leading to improved mental health.

Overall, taking a rest day is crucial for maintaining a healthy balance between exercise and recovery, allowing you to reap the full benefits of your workout routine.

Source: ChatGPT

Health Tip of the Day ~ How Often Do You Need a Rest Day From Working Out?

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Rest Days Are an Important Part of an Exercise Program

Rest days are an important part of any exercise program. They give the body a chance to repair and recover, and help to prevent injury. A person should plan to have at least one rest day every 7–10 days. . . .  The health benefits of rest days include:

  • Alleviating muscle pain and soreness: During rest days, the body has a chance to remove excess lactate from the muscles. This helps to alleviate muscle pain and soreness.
  • Repairing and building muscles: Exercise creates microscopic tears in muscle tissue. During rest days, cells called fibroblasts repair and build up the muscle tissue.
  • Replenishing the body’s energy stores: Glycogen is a form of energy stored in muscles. Exercise depletes glycogen levels, which leads to muscle fatigue. Rest days allow the muscles to replenish their glycogen stores, thereby reducing muscle fatigue and preparing the muscles for their next workout.
  • Preventing injury: Overexercising puts repetitive stress and strain on the muscles, increasing the risk of injury.
  • Allowing the mind to rest: Overexercising can tire the mind as well as the body. Tiredness can lead to poor decision making during a workout routine, which increases the risk of injury.

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