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Physical Fitness

Physical Fitness and the New Year

“Physical Fitness – a dynamic physical state compromising cardiovascular/pulmonary endurance, muscle strength, power, endurance, and flexibility; relaxation; and body composition that allows optimal and efficient performance of daily and leisure activities.” Physical inactivity is the leading contributor to increased mortality and morbidity, physical therapists are exercise experts across the lifespan and physical therapists promote physical activity and exercise.

With the New Year, we rush to the gym determined to burn off those holiday calories and work toward our New Year’s resolutions. But unfortunately, studies show that more than half of those who join a gym will drop out in 3-6 months. If we can stay consistent, that creates a habit and a habit creates a healthier lifestyle.

Exercise can help prevent excess weight gain. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn, the more calories you burn, the more weight you lose. Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, arthritis and falls. Physical activity stimulates numerous brain chemicals that may leave you feeling happier and more at ease. You may also feel better about your appearance and yourself when you exercise frequently, which can boost your confidence and improve your self-esteem.

Exercise and physical activity can be enjoyable. It gives you a chance to wind down, enjoy the outdoors or merely engage in activities that make you happy. I love to lift weights, for Sherri its running. So whether it’s a 5k, yoga, or a spin class; get out there, and get active!

References

cache://(itunes.apple.com/us.podcast/move-forward-radio/id127519960’mt=2) – Google Search. (n.d.). Retrieved from (https://itunes.apple.com/us.podcast/move-forward-radio/id127519960?mt=2)

Ries, E. (2009, June). Login. Retrieved from http://www.apta.org/PTinMotion/2009/6/Feature/WellBeyondFunction?

7 great reasons why exercise matters. (2016, October 13). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?pg=2

Physical Fitness and the New Year 2019-03-06T15:36:40+00:00

Sleep Health

What is sleep?

Inactivity of the body, but electrical activity of the brain continues in a predictable pattern of brain waves – from slow wave sleep to brain states that mimic wakefulness in 90 minute cycles.

Stage I

Light sleep
REM

Refreshes memory / dreaming occurs

Stage II

Stable sleep /diff to wake

Stage III

Deep sleep, growth hormone released
Sleep restores learning, memory, temperament and regulates hormones.

Average adult needs 7 to 7 1/2 hours each night.

Lack of sleep is defined as frequent daytime sleepiness as a result of sleep deprivation daily for at least 3 months.

Lack of sleep can be unintentional or intentional.

Sleep Disorders:

  • Insomnia
  • Circaid rhythm sleep-wake disorders
  • Sleep-related breathing
  • Parasomnias disorders
  • Central disorder of hypersomnolence
  • Other sleep disorders

 

Facts about sleep:

34% of US questioned stated less than 7hrs sleep nightly.

25% of US adults report lack of sleep 15 out of 30 days.

50-70 million US adults have sleep or wakefulness disorder.

 

Poor sleep is a public health concern!

Common causes of sleep disorders:

  • Stress
  • Occupational worries
  • Medical illness
  • Loneliness
  • Pain
  • Bereavement
  • Family dynamics
  • Financial worries

Health effects of insufficient sleep:

  • Decreased immunological function
  • Higher risk of chronic disease
  • Higher cardiovascular death
  • Higher risk of diabetes
  • Higher risk of hypertension
  • Higher risk of obesity
  • Decreased mental performance
  • Considerable higher risk in injury and accidents

Inadequate sleep is associated with behavior

  • When sleep is inadequate to support sufficient alertness, work routine,      and health from decreased total sleep time or fragmented sleep by short term awakenings.
  • Lack of sleep syndrome is characterized by increased daytime sleepiness caused by shortened sleep daily for at least 3 months.

3 Most common sleep disorders:

  • Insomnia- trouble falling asleep, staying asleep, or waking up early 3 times week for 3 months and affects daily activity.
  • Sleep Apnea- respiratory disturbance index > 15 per night with or without symptoms.
  • Restless leg syndrome-painful legs causing overwhelming urges to move legs during inactivity

Quantity verses Quality:

  • Quantity- hours of sleep per night.
  • Quality – number of times awaken from sleep and percentage / duration and type of sleep stages entered REM verses NREM

How much sleep do we need?

  • Sleep need is different for everyone and across the lifespan it changes.
  • 6 to 8 hours is sufficient for most adults.
  • Healthy people may feel refreshed with 6 to 10 hours.

Sleep intervention techniques:

  • Sleep hygiene education
  • Exercise
  • Stimulus control
  • Reducing sedentary rest
  • Relaxation
  • Positioning for rest
  • Weight control
  • Progressive relaxation
  • Cognitive behavior therapy
  • Medication – antidepressants, ADHD meds, corticosteroids, thyroid hormone, high blood pressure meds, contraceptives, pain relievers containing caffeine, diuretics and diet pills
  • Medical appliances
  • Mindfulness sleep induction

Positive lifestyle changes to restore your sleep facilitates daily recovery and promotes improved health:

  • Go to bed and get out of bed at the same time daily
  • Avoid screen activity before bed
  • Drink caffeinated drinks in in AM only
  • Get out of bed if you cannot sleep after 20 min and return when sleepy
  • Avoid alcohol
  • Avoid smoking in PM
  • Make your bedroom cozy, quite and cool
  • Weight reduction if overweight
  • Exercise on regular basis but  not 2 hours before bedtime
  • Eat a light snack (food with tryptophan)
  • Use bed only for sleep and sex
  • Avoid daytime napping
  • Mouth exercise to stop snoring and improve sleep
  • Weighted blanket
  • Sleep temperature 67-69 degrees

Natural sleep remedies that do work need 4 essential ingredients:

Melatonin

Magnesium

Theanine

5 essential herbs for sleep health

  • Valerian
  • Passionflower
  • Lemon balm
  • Hops
  • Chamomile

#1 Nocurest Advanced sleep support     5 out 5

#2 NaturesWellness Natural sleep aid   3 out 5

#3 SourceNaturals NiteRest                   3 out 5

#4 NowFoods Sleep Sleep                     2 out 3

#5 Somnis Natural sleep aid          2 out 5

Newest natural sleep aid

#6 RediNite

Sherri Boos, PT, DPT

 

 

References

Clark, D., Lein, D., & Morris, D. (2017, July 17). Integrating Sleep Health in Physical Therapy Clinical Practice.

Sleep Disorders & Problems – National Sleep Foundation. (n.d.). Retrieved from https://sleepfoundation.org/sleep-disorders-problems

 

 

 

 

Sleep Health 2019-01-22T19:42:32+00:00