“Cardio routine can nurture sweet dreams - Calgary Herald” plus 1 more |
| Cardio routine can nurture sweet dreams - Calgary Herald Posted: 26 Sep 2010 04:53 PM PDT Sleepless and sedentary? Instead of counting sheep in a field, try running through a meadow. Experts agree that an aerobic exercise routine during the day can keep you from tossing and turning at night, even if they're not sure why. "The bottom line is we really don't know why people tell us that exercise helps them sleep," said Dr. David Davila of the National Sleep Foundation. "But if people are normally active, reaching their aerobic goals, chances are they will sleep the right amount for what they need." Davila, who practices sleep medicine in Little Rock, Arkansas, said the low-grade sleep deprivation suffered by many time-pressed, under-rested Americans has a cumulative effect. "People have more car accidents and what they call 'presentee-ism', or poor performance, at work," he said. "There are fallouts for the average person." But evidence is emerging that aerobic exercise can offer relief from insomnia. A recent study at Northwestern University in Chicago, Illinois tracked 23 previously sedentary adults, primarily women 55 and older, who had difficulty falling or staying asleep. After 16 weeks on an aerobics training program that included exercising on a treadmill or stationery bicycle, average sleep quality improved. "Most of poor sleepers became good sleepers," said Dr. Phyllis Zee, the lead researcher in the study, which was funded by the National Institute on Aging. She said an earlier study using Tai Chi showed less dramatic results, as did a control group doing non-physical activities such as cooking classes and museum lectures. "This is the first time that I'm aware of where we've looked at the benefits of aerobic exercise as a treatment modality in a population with insomnia," Zee said. She added that she sees a lot of patients with insomnia, which afflicts 25 percent of the population and can reach as high as 40 percent in older people. "We tell them to get regular exercise. But we really don't emphasize how to exercise." If your schedule dictates that you can only hit the gym at 5 a.m. Dr. Shawn D. Youngstedt, an expert on sleep and exercise at the University of South Carolina, believes that an hour of exercise can do more good than an extra hour of sleep. "There's no scientific evidence that people need eight hours, seven is fine," he said. "It's far clearer that exercise has wonderful benefits. It's better than drugs for diabetes, mental health, cancer prevention." Dr. William Roberts, of the American College of Sports Medicine, cautions that for some people the time to exercise is not an hour before bed. "To exercise close to sleep time is not good for everyone," he explained. "Try to get a half hour to an half hour of exercise early enough in the day and try to sleep on same schedule." Roberts suggests doing something calming to wind down. "Do not play video games," he said. "Read away from bed and then go to bed. Avoid caffeine and other stimulants before turning in." The improved sleepers in Zee's study also reported better moods, fewer depressive symptoms and enhanced vitality. "Vitality is everything," Zee said. "It's how somebody feels, how alert. If you think about the complaints of poor health, people will always say, 'I feel so tired.'" © Copyright (c) Reuters This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php |
| No More Excuses for Not Losing Weight - CBS News Posted: 11 Oct 2010 08:43 AM PDT (CBS) New research confirms what we've known for a long time: that diet and exercise will help you lose weight and keep it off. Findings from the 28th Annual Scientific Meeting of The Obesity Society stress the importance of "lifestyle interventions," such as structured weight loss programs and exercise. The research shows weight loss programs that focus on diet and exercise can help patients lose more than 20 pounds, decrease waist circumference and abdominal fat, and improve blood pressure. Special Section: Dr. Jennifer Ashton But many people have excuses for not following that advice. So how can you overcome those excuses? CBS News Medical Correspondent Dr. Jennifer Ashton said on "The Early Show" Monday that, because the obesity rate is so high in the U.S., "You're not alone -- but the buck stops here." She said you have to start by learning to like exercise to maintain a healthy weight. "Number one, your body likes it," she said. "Your body will feel good if you start to exercise. It is never too late to train those muscles to get back into shape. You need to lift weights, whether you are a male or a female. Your body needs lean muscle mass and you need to do cardio, aerobic. It makes a huge difference. You will have more success controlling your weight if you exercise." "Early Show" co-anchor Harry Smith said, "Most people hate -- who go -- hate to go to the gym. I think that's one of those things. You see those people looking like rabbits and running around all over the place and happy." Ashton responded, "But you have to do an exercise that's fun for you, so it might not be in the gym -- walking your dog or playing with your kid or playing a sport -- but do something." Another excuse: "I hate diet foods." Ashton said, "We're talking about calories in and calories out. The out part is the exercise, the in is what you put in your mouth. On a day-to-day, meal-to-meal, hour-to-hour basis, if you know what you're putting in your mouth is not good fuel for your body, don't eat it, because those little habits really add up." Other people say it's just too late to drop the weight. Ashton said she had just two words for that: "Bill Clinton. ... We've seen the dramatic transformation (in) former President Clinton." Smith said, "This guy is like a yo-yo." Ashton replied, "This was the number one fast food-aholic now in the country, and now he's eating a plants-based diet, a lot of fruits and vegetables. He's dropped over 20 pounds, it makes a huge difference. It is never too late to revamp what you eat." For other people, the excuse is, "I've tried and I failed." Ashton said that struggle starts in the mind. "It is absolutely frustrating when you constantly fall off the wagon so-to-speak, but get a support group, do something with a friend or co-worker and remember that every single day you have a brand new chance." © MMX, CBS Interactive Inc. All Rights Reserved. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php |
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