5) Boosts Sleep Quality
The idea that exercise helps sleep has existed for thousands of years.
Disturbed sleep is a common symptom of anxiety. Thus, exercise’s positive effect on sleep may be due to its ability to buffer anxiety.
Sleep deprivation can cause, and be caused by, depression. Thus, exercise may improve sleep quality through its ability to decrease anxiety and depression.
People who exercise regularly may have improved thermoregulation. This means they can cool down more efficiently before sleep (important for deep sleep cycles).
Exercise may improve sleep quality by improving your circadian rhythm. Many studies have shown that routine exercise can shift the circadian system towards a healthy light-dark cycle .
Individuals undergoing cancer treatment often suffer from impaired sleep quality. A suitable exercise regime can help these people sleep better, possibly by affecting sleep-influencing cytokines, such as IL-6.
The most positive effects on sleep quality occur when exercise is completed 4-8 hours before bedtime.
Evidence suggests that exercise does not need to be intense to elicit a positive effect on sleep; walking intensity will do the job.
Exercise is a great option for insomniacs and might help them avoid the negative side effects of long-term use of sleeping pills.
For sleep, the best time to exercise is in the morning or at about 4-5 PM.
6) Supports Longevity
A large number of population studies over the last 50 years have shown that low physical activity is associated with increased total mortality.
In one experiment, people who went from unfit to fit in 5 years had 44% less chance of dying than those that stayed unfit.
Another study found that the physical fitness of healthy middle-aged men is a strong predictor of mortality. Just small increases in physical fitness are associated with a significantly lower risk of deat.
One study found that people who engage in physical activity and fitness had a 20 – 35% lower risk of dying from all causes.
The older you are, the greater the impact physical activity will have on your life expectancy.
The great news is that longevity benefits can be achieved by relatively small amounts of activity.