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ARTICLES - HEALTH

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Easy Exercises to Help You Eliminate Annoying Aches and Pains. Increase Your Physical Activity With These 7 Tips. What are you doing right now, being still or something else?

Increase Your Physical Activity With These 7 Tips

If you are not moving around, you may be suffering from a sedentary lifestyle. As explained by the American Heart Association, increasing physical activity does not mean a person must train in a state-of-the-art gym. The simplest steps have a dramatic impact on health, and people may improve their activity at home, work or during recreational activities. To improve your level of physical activity, see a Bay State physical therapist, and start following these tips today. 1. Improved physical activity during physical therapy reduces risk for coronary and cardiovascular problems, reports the American Physical Therapy Association’s PT in Motion. 2. Parking further away from entrances to stores or even the workplace means a person will need to take more steps to reach a destination. 3. Another excellent idea for walking more is to get off the bus a block or two early. Activity Planner At Home - Move Your Way. Current Guidelines. The Physical Activity Guidelines for Americans provides evidence-based guidance to help Americans maintain or improve their health through physical activity.

Current Guidelines

Explore the Guidelines Download the complete second edition of the Physical Activity Guidelines [PDF - 14.2 MB]. For an overview of what’s in the second edition, check out the Executive Summary [PDF - 2 MB]. To learn about key messages in the Physical Activity Guidelines, read Top 10 Things to Know. To help promote the Guidelines to other professionals, download our PowerPoint Presentation [PPT - 12.9 MB] [PDF - 2.4 MB].

Sleep Deprivations Stages: The 5 Stages and What They Mean. People need sleep to survive.

Sleep Deprivations Stages: The 5 Stages and What They Mean

Sleep allows your body to repair itself and perform essential biological functions. Adults need about 7 to 8 hours of sleep each night. But sometimes, work and lifestyle factors may disrupt your ability to sleep. When you get less sleep than needed or no sleep at all, it’s called sleep deprivation. For most people, a short bout of sleep deprivation isn’t a cause for concern. Circadian Rhythm: What It Is, How it Works, and More. Your circadian rhythm helps control your daily schedule for sleep and wakefulness.

Circadian Rhythm: What It Is, How it Works, and More

This rhythm is tied to your 24-hour body clock, and most living things have one. Your circadian rhythm is influenced by outside things like light and dark, as well as other factors. Your brain receives signals based on your environment and activates certain hormones, alters your body temperature, and regulates your metabolism to keep you alert or draw you to sleep. Some may experience disruptions to their circadian rhythm because of external factors or sleep disorders. Maintaining healthy habits can help you respond better to this natural rhythm of your body. There are several components that make up your body’s circadian rhythm. Cells in your body First, cells in your brain respond to light and dark. Those cells then send more signals to other parts of the brain that activate other functions that make you more tired or alert.

Hormones play a role Other factors Symptoms related to these conditions include: 17 Proven Tips to Sleep Better at Night. We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function (, , , , ).

It can also cause weight gain and increase disease risk in both adults and children (, , ). In contrast, good sleep can help you eat less, exercise better, and be healthier (, , , ). Over the past few decades, both sleep quality and quantity has declined. 9 Quick Total-Body Workouts, No Equipment Needed. 9 Quick Total-Body Workouts, No Equipment Needed.

How to Start Exercising: A Beginner's Guide to Working Out. 1.

How to Start Exercising: A Beginner's Guide to Working Out

Stay Hydrated Drinking fluids throughout the day is essential for maintaining healthy hydration levels. Replenishing fluids during exercise is important for maintaining optimal performance, especially when exercising in hot temperatures (, ). Moreover, hydrating after your workout can help you recover and get you ready for your next training session (, ). 2.

Be sure to consume a balanced diet to support your fitness program. All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbs are also important after exercise to replenish glycogen stores and assist the absorption of amino acids into your muscles during recovery (). Additionally, protein improves muscle recovery after exercise, repairs tissue damage and builds muscle mass (, ). Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer (). UT Southwestern Medical Center. DEFINE_ME.