Sleep Better At Night With Simple Evening Exercises!
Struggling to get a good night’s sleep? You’re not alone! A survey by the US Centers for Disease Control and Prevention showed that in the US, nearly 40% of adults age 45-64 report not getting enough sleep. Getting a good night’s sleep not only helps improve your mood and energy, but it also lowers disease risk.
A recent study in the journal BMJ Open Sport & Exercise Medicine suggests that doing short strength training and exercise breaks in the evening can help you sleep longer. This contradicts the “wind down” theory before bed, but it may be worth trying if you are not sleeping well at night. Three minutes of exercises, every 30 minutes for 4 hours in the evening, stopping at least 1 hour before bedtime is the recommendation.
Tension headaches can cause a lot of pain. Stress is a common cause of tension headaches. Relaxing the muscles around the neck and shoulder area can help decrease the pain caused by tension headaches.
If you're a truck driver or a delivery driver, sitting all day can put a lot of stress on your body, especially your back, bottom, legs, and hips. These stretches and exercises are a great way to help keep your body moving for all kinds of drivers and anyone who sits a lot throughout the day.
This standing exercise routine for seniors can help loosen up and strengthen the muscles in the neck, shoulders, back, hips, knees, and ankles. This routine is performed in real-time, so it’s easy to follow along.
Yoga at bedtime can help you fall asleep faster and sleep better. Trudy, a registered yoga teacher and fellow Physical Therapist, stops by to show me a therapeutic yoga bedtime routine.
A TENS Unit helps reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. Learn more about TENS in this video.
This seated exercise routine for seniors focuses on simple exercises that can help loosen up and strengthen the muscles in the neck, shoulders, back, hips, knees, and ankles. It’s a great daily routine at any age.
Red light therapy's popularity is rising, and there's a lot of research that shows red light and infrared light therapy can be beneficial for many different things. In this video, I take a look at the Luxxe Flex smart red light therapy panel.
This full body stretching routine is great for general wellness, flexibility, and pain relief. This real-time video will give you a relaxing whole body stretch from your head down to your toes.
Finding a comfortable position to sleep at night can be challenging for some people. People who sleep on their sides and suffer from back, hip, and/or shoulder pain may find these tips helpful to get a better night’s sleep.
