Hey, Sage here, the “mind/body connection” fitness chick…

The level of physical activity that you expend during the day is a key ingredient to helping you sleep restfully at night. The more active our body is during the day the more likely you are able to relax fully at night and fall asleep easily.

With regular exercise your sleep quality is better and the transition between the cycles and phases of sleep becomes smoother and more regular. Keeping up your physical activity during the day may also be help you cope with the stress and worry in your life.

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Studies indicate that there is a direct correlation between how much we exercise and how we feel both physically and emotionally by changes in our brain chemistry that occur from regular exercise.

Make an effort to increase your physical daily activity during the day. The goal here is to give your body enough stimulation during the day so that you are not restless at night.

Our bodies need a certain level of physical activity in order to function in a healthy manner. It is important to note that you should not be exercising strenuously three to four hours before bedtime. The ideal time for you to exercise is in the late afternoon or early evening. You want to expend your physical energy long before it is time for your body to rest and ready itself for sleep.

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Make an effort to exercise at least three to four times a week for a continuous period of 30 to 40 minutes. This can include something as simple as walking or something as strenuous as running.
The goal is to increase your heart rate and strengthen your lung capacity. Adding a regular exercise activity to your daily schedule will improve your overall health and benefit you emotionally. This is can help promote a natural remedy for your sleeplessness.

Besides walking and running there are many physical activities that you can add to your life to increase your activity level. Aerobic forms of exercise seem to work best to conquer sleeplessness.

Your goal is to increase the amount of oxygen that reaches your blood. There are many types of aerobic activities to choose from. These include running, biking, using a treadmill or eliptical trainer, jumping rope and dancing.

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Some non-aerobic activities may be helpful to you as you attempt to solve your insomnia problem.
The following activities are relaxing and have other healing properties:

Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to improve the blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension.

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Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation.

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If you find that you have no time to exercise on a regular basis try sneaking extra moments of activity into your daily schedule. For example take the stairs instead of the elevator whenever possible. Try parking your car around the corner and walking that extra block to your appointment. There are many small ways that you can incorporate some added activity into your life. Your goal is to have a healthy, well balanced life.

And of course, if you are a parent, you will be a good role model for your child.

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Hey, this is Sage here, I’m the “Mind, Soul, Body Connection” fitness chick.

I’m writing to you today about the many yoga benefits that a yoga practice can bring into your life, and it’s a subject that I am so excited to share about!  There are, in fact, so many yoga benefits that it might be hard to fit them on the page, but we’ll try.

YOGA BENEFITS:

1) Flexibility - Yoga stretches and strengthens your muscles and makes them more pliable and flexible.  You may think it’s odd that I listed flexibility as the number one benefit when there are so many others, and for all of us non-gymnasts in the crowd, it doesn’t seem like a very useful day to day skill.  Still, it’s listed first intentionally.  Flexibility is the single biggest predictor of continued mobility into old age.  No one wants to be trapped in a body that you can’t move around as you age.  Mobility is the key to staying young and vibrant, flexibility is the key to mobility, and yoga can be the key to flexibility.

2) Strength - People think of weight training as being the only way to strengthen muscles, but a consistent yoga practice will leave your muscles wiry and strong!  Weight training works by repetition and yoga works by the sustained holding of a single position, but both ways are effective strengtheners.

3) Stamina - Because yoga involves holding positions for extended and ever-building periods of time, it naturally and gradually builds up stamina, and that translates, not only into better health, but into other athletic practices as well!

4) State of Mind - Because yoga is one of the most spiritual physical activities you can engage in, it naturally lends itself to a greater mind/body connection and more centered, peaceful state of mind.

Namaste!