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Sleep vs exercise

on May 20, 2019 by Scott

Have you ever wondered whether you should get that extra hour of sleep or whether you should get up to go to the gym at 4:00 am? Me neither…. Well, just kidding. But it is important to re-think how you look at sleep and how much you are actually getting. Researchers have found that for most individuals sleep decreased as exercise duration increased, which led to the conclusion that exercise and sleep compete with each other for time for most.

“Losing minor amounts of sleep due to exercise should be fine, as sleep itself benefits from exercise—shorter time needed to fall asleep, more efficient sleep,” said principal investigator Mathias Basner, MD, PhD, associate professor of sleep and chronobiology in psychiatry at the University of Pennsylvania Perelman School of Medicine. Basner recommends that fitness professionals talk with clients about how much sleep they’re getting and notes that the American Academy of Sleep Medicine and the Sleep Research Society suggest adults get at least 7 hours of sleep per 24 hours on a regular basis to promote health.

“The goal should really be to find a balance that allows regular exercise and sufficient sleep,” says Basner. “For morning types, it may make more sense to exercise in the morning, while the opposite is true for evening types. As with everything in life, there is a golden middle. Excessive exercise or sleep are very likely unhealthy behaviors.”

original article found here.

Change your diet, improve your life.

on May 14, 2019 by Scott
  • According to a study released by Lancet, globally 1 in 5 deaths (11 million deaths) were associated with poor diet in 2017. Cardiovascular disease being the biggest contributor to the deaths, cancers and type 2 diabetes being other contributing factors.
  • Largest consumption factors seen in foods not eaten such as, nuts and seeds, milk, not enough fruits and whole grains. All the while, sugary drinks, processed meat and sodium were eaten too much and too often.
  • Across all 15 dietary factors more deaths were associated with not eating enough healthy foods.
  • Out of all 195 countries, the proportion of diet-related deaths was highest in Uzbekistan, and lowest in Israel. The UK ranked 23rd, the United States 43rd, China 140th, and India 118th.

While we all aren’t perfect in our dietary habits, changing just a few items that we consume can make all the difference to our overall health.

Read more about the study here!

How old are you?

on May 6, 2019 by Scott

In an article posted by the European Journal of Preventive Cardiology, it is said that physiological age (Age Based on Exercise Stress Testing or A-BEST Score) is the best indicator or predictor of death than chronological age. What does that even mean? Based on this study, heart performance scores with lower physiological scores than chronological ages were people who were likely to live longer than their peers in their same age group. In comparison, those who scored a higher physiological score than their chronological age, didn’t out live their peers.

Out of 126,356 study participants, the average age was 53.5 years and 59% were men. “More than half of patients aged 50-60 years — 55% of men and 57% of women — were physiologically younger according to A-BEST. After an average follow-up of 8.7 years, 9,929 (8%) participants had died. As expected, the individual components of A-BEST were each associated with mortality.”

Isn’t it funny that common saying seems to hold some truth, “It’s not how old you are, it’s how old you feel.”

How insane is that? Your lifespan can be extended as long as you put in work to strengthen your cardiovascular system. So whether you’re 20 or 60, exercise can help you enjoy life to the fullest and can possibly extend it too! If that isn’t motivation to get into the gym, I don’t know what is.

Link to the article can be found here!

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