Debunking sleep myths
In the field of health and wellness, the relationship between exercise and heart health is a topic of utmost importance. Contrary to popular myth, exercising late in the evening or at night does not harm sleep; in fact, it can be a crucial part of supporting a good night’s sleep. Numerous global studies have dispelled the notion that nighttime workouts negatively impact sleep patterns, emphasizing that the timing of exercise is a nuanced factor that varies depending on the nature and intensity of the workout. ‘physical activity.
Fitness-related exercises, on the other hand, encompass activities like walking, jogging, running, and high-intensity exercises like squash. These exercises can significantly increase heart rate. Finding a balance between safe exercise and fitness exercises is crucial to maintaining overall heart health.
The ideal duration: recommendations for safe exercise
One of the most common questions is how much exercise is safe and recommended for the heart. According to US government recommendations, 150 minutes of moderate exercise per week is ideal. This translates to 30 minutes of exercise five days a week, allowing for rest on the weekends. Moderate exercise involves finding the right intensity, avoiding excessive heaviness or sprinting, which can tire the heart. This duration is sufficient to gradually improve physical condition and promote general well-being.
Optimize sleep with evening exercise
Gentle exercises like stretching and yoga have been proven to improve sleep quality. However, heavy, intense exercise right before bed can disrupt sleep patterns. The key lies in finding a balance that suits individual preferences and body reactions.
Psychological adaptations and timing
Late evenings provide a favorable setting for exercise thanks to psychological adaptations throughout the day. Research indicates that people tend to function better, exhibit improved muscle strength, endurance and flexibility later in the day. Additionally, individuals take 20% longer to feel exhausted in the evening. This delay corresponds to the increased production of testosterone by the body, contributing to better muscle gain.
Stress relief and restful sleep
Exercise, especially when done late at night, appears to be a powerful stress-relieving tool. The release of endorphins during and after physical activity not only combats stress, but also contributes to a pleasant and rejuvenating sleeping experience. Late-night exercise is becoming an accessible and cost-effective strategy for people looking to manage and alleviate the pressures of daily life.
Fight sedentary lifestyles
Evening exercise routine is a proactive measure against poor and sedentary lifestyles. Unhealthy habits such as mindless snacking, smoking, and spending too much time in front of a screen during the evening can lead to various health complications. Exercising during this time provides a constructive alternative, helping individuals break free from these harmful habits.
Insomnia, heart health and well-being
Persistent insomnia signals a potential risk of future heart problems. Stress and anxiety, the main culprits of insomnia, find an antidote with late-night exercise. The release of endorphins not only promotes well-being and happiness, but also reduces cortisol levels, making it easier to fall asleep faster. This dual benefit addresses both sleep issues and potential heart issues.
Circadian rhythm alignment
Late evening exercise plays a central role in getting your circadian rhythm on track. Lifestyle factors such as excessive caffeine intake, alcohol consumption, and snacking before bed can disrupt this body clock, leading to a myriad of complications. Regular exercise helps realign the circadian rhythm, promoting restful sleep essential for overall health.
In conclusion, late evening exercise, when tailored to individual preferences and taking into account intensity levels, appears to be a holistic approach to heart health and overall well-being. The multiple benefits of incorporating physical activity into our evenings, dispelling myths and paving the way for a heart-healthy lifestyle.
(The author is Director, SAAOL Heart Centre, New Delhi)
