Tired? Grab a Workout Instead of a Nap
Categories: Advice, Fitness, Ask a Fitness Expert
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Dear Sarah,
We are often told that exercising gives us more energy, but when I am feeling so tired, please tell me why I should exercise rather than take a nap?
Charley
Dear Charley,
A very good question. I think we all have experienced the struggle between sleep and exercise - and let's face it, sleep is the easier option, though not always the most beneficial one. The reality is that the relationship between sleep and exercise is like the chicken and the egg....which comes first: exercise or sleep?
Everyday we are inundated with information on how beneficial exercise is for the heart, blood pressure, disease prevention, stress relief, and mood elevation. Often we don't exercise because we are too tired, and this is usually because the sleep we are getting is not quality sleep.
Sleep and exercise have a very intimate relationship; we simply cannot have one without the other. Exercise can help us sleep longer and more deeply making us feel more alert when we wake up. The key to exercise resulting in the best sleep is in the type and time of the exercise.
Morning is a preferred time of day for most exercises. The benefits of a morning workout include increased alertness and lasting energy. It 'jump starts' the metabolism (rate at which you burn calories), relieves stress and improves the mood. These effects can indirectly improve sleep. The number one benefit of a.m. exercise is exposure to morning sunlight, whether we exercise outdoors or simply step outside in the early morning light to get to the gym. Natural light can improve our sleep at night by reinforcing the body's sleep-wake cycle which is the key to peaceful rest and vitality.
Cardiovascular exercise in the late afternoon is an excellent sleep aid as it raises the body temperature above normal for four to five hours (as much as 1 -2 degrees). The body temperature will start to fall within 5-6 hours of it being raised. It is this decrease in body temperature that triggers a signal to the body that it's time to sleep. This is a wonderful way to put our bodies in sync.
A late afternoon workout should last for at least 20 minutes doing an activity that gets the heart and muscles pumping such as swimming, biking, jumping rope, jogging/running or sports such as squash, tennis, or basketball. Although strength-training and yoga-type activities are beneficial methods of exercise, they do not match the sleep-enhancing benefits of cardiovascular exercise.
It is important to avoid exercising vigorously after dinner as this is the time when our bodies start to wind down. Vigorous exercise surges energy and eliminates the fatigue that is natural in the evening. Ultimately, evening exercise affects the quality of sleep. It stimulates our hearts, brains, and muscles as well as raising the body temperature. Remember, our bodies must lower their internal temperature to fall into sleep).
So what comes first, the exercise or the sleep?' The answer is you gotta have both!
Sarah Brown is a very healthy woman. She is not only a fitness instructor at Goodlife where she teaches Body Pump, Body Flow and yoga but she is also a registered holistic nutritionist. If you have a question for Sarah, leave a comment below and she will try and help, but note that not all questions will be answered.
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Reader Comments (Page 1 of 1)
Sam 8-06-2009 @ 6:52AM
Absolutely right!! I can also add that if you are a frequent traveler like me, exercising in the early morning helps you getting rid of your jet lag nd regulates your biological watch.
It is true you don't always greet your early morning alarm with a smile, but once you get used to it, it becomes a healthy way of life.
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Daniel 8-09-2009 @ 10:43AM
Hey, did i just read that strength training does not match sleep enhancing benefits!!!!! this is SO WRONG.
please Sarah, tell me where your information comes from.
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