A New Zealand study debunks myths about “spoiling” physical activity before bed.
It is probably a tool that can only have a relative effect.”tropical nights“, whose temperature never drops below 20 degrees, caused by the Charon anticyclone in Italy for at least ten days (even if the meteorologists of iLMeteo.it finally announced A temporary drop in temperatures north of the 19th from Fridaythe first storms are more widespread starting from the Alpine sectors, especially in Triveneto).
A study by a team of researchers from the University of Otago, New Zealand, was first published in the journal BMJ Open Sport & Exercise Medicine. reverses the perspective of the relationship between evening physical activity and sleep quality and duration. Contrary to the traditional advice not to exercise before bed, repeat a few short movement sessions in the evening would actually have a positive effect on relaxation.
Physical activity that helps sleep
According to New Zealand scientists, who observed the effect of evening physical activity on 30 non-smokers aged 18-40, they accumulated more than 5 hours of sedentary time at work and more than 2 hours of sedentary time during the day. The evening will be associated with the implementation of beneficial effects Short periods of 3 minutes, light activity every half hour. There were some in the experiment conducted Sulla is ready to squat he was born calf and knee raises straight leg in standing position with hip extension.
“These are the simple ones free body workouts – explains Meredith Peddie, the study’s principal investigator – they were chosen because they don’t require equipment or a lot of space. the TV program you are watching can be played without interruption. As we know from other studies, you probably can similar effect even if it is walked around the houseif i know marched in place or if so dance in your living room. The most important thing is to regularly get up from your seat and move your body.”
Effects of movement on rest
Thus, test participants for 7 consecutive days, 2 different sessions of 4 hours each, sitting the whole time in the first and interrupting the sitting phase with intervals to perform the 3 types of exercises provided in the second. And so it turned out the duration of a night’s sleep, which was not always restful, was longer on average: 6 hours 45 vs 7 hours 12 minutes. All without changing bedtime, however extend wake time from 7.35 am to 8.06 am.
Physical activity and sleep patterns were tracked via a wrist-worn activity tracker. It was known from the collected data Before the experiment, participants spent an average of 10 hours and 31 minutes of sitting and 4 hours and 55 minutes of vigorous physical activity each day.. 75% of the sample slept the recommended 7 hours per night, while the rest slept less than (21%) or more than 9 hours (4%). Through physical activity breaks average sleep increased by 27 minutes, with no significant differences in sleep efficiency or number of night awakenings..
Avoid a sedentary lifestyle: not just for sleep
It was already known that higher physical activity during the day contributed to better sleep. “But current sleep recommendations – remembers Paddy – do not recommend high-intensity exercise before going to bed”, because it increases body temperature and heart rate. But the researchers note that the activity breaks did not cause problems or disrupt subsequent sleep. “Perhaps the time has come,” concludes Peddie – review these instructionsAs our research shows, regularly cutting out long periods spent in a sitting position a health intervention promises“.
After all, evening hours at home are the longest for most people uninterrupted sitting: the behavior associated with increased risk of diabetes, cardiovascular disease, and death. It’s the same lack of sleep can negatively affect your dietpotentially predisposing to heart disease and type 2 diabetes: “In our previous studies, lead author Jennifer Gale, we found that Standing up and exercising for 2-3 minutes every half hour reduces the amount of sugar and fat in the bloodstream after a meal.“.