Rest and physical activity – Health and Wellbeing

We are familiar with the need to exercise so that our body responds adequately to the requirements of our daily life and to maintain a healthy life. However, many of us live in a constant activation not only physical, but also cognitive and emotional, derived from the superposition of activities such as taking care of the home, studying, working or parenting, which leads to living under a high pressure and possible anxiety or stress.

Lack of sleep affects activities for the rest of the day.

Feeling exhausted and irritable in the development of the tasks derived from daily obligations, makes that at the end of the day we only think about going to bed, dismissing the possibility of developing any type of physical activity. We go to bed tired, unable to fall asleep due to thoughts and emotions that grow and that, instead of helping us sleep, generate insomnia (not to mention bad habits that affect our ability to fall asleep, such as checking the mobile phone before to sleep). The next day we wake up tired, to try to maintain the same routine through activators such as coffee or tea, to be able to feel energy again and face the weight of everyday life.

The importance of rest
In order to find ourselves in the proper physical and psychological state to carry out any physical activity, it must be accompanied by relaxation and rest. As described in the article What happens when you sleep? (What happens when you sleep?), Among the benefits of a good rest we can find:

Gradual relaxation of the muscles.

Memory consolidation and proper brain function while awake.

Regulation of the production of hormones such as: Melatonin, which helps you sleep; growth hormone, which supports bone and muscle development, as well as metabolism; cortisol, part of the body’s stress response; leptin and ghrelin, both of which control appetite. Quality sleep causes adequate hormone production to take place during the day.

Balancing everyday activities with rest

Balance your life with adequate activity and rest.

Your life is full of activities; To give it balance and make it more pleasant, you can put into practice the following recommendations:

Organize the next day’s activities in advance; With this habit you can open a space in your agenda for physical activity and for rest.

If you feel exhausted, change the type of activity you had scheduled: Instead of doing a cardio and strength routine, stretch, meditate or do yoga, but do not replace this space with other tasks.

Train at home: Get it with your favorite gym equipment, this will allow you to use them at the time you are scheduled to exercise without depending on the gym schedule.

Eat well: Regulate the intake of sugars and carbohydrates, which make you feel more tired. Detect which foods make you feel exhausted or bloated and try to substitute them for others in your diet.

Acquire adequate sleep hygiene: Sleep between 6 to 8 hours a day and avoid the use of mobile devices before going to sleep; progressively reduce the amount of activities you do before bedtime and have dinner at least two hours before bedtime, so you will rest better.

Reference:
SUNI, Eric. What Happens When You Sleep ?. In: Sleep Foundation website, A OneCare Media Company, updated October 30, 2020. URL: https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep. Last visit: July 15, 2021.

Source: Exercise and psychological well-being

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