Exercise leads to healthier body and mind, and better sleep
Richie Mishal graduated with a double major in nutritional science and anthropology. During his studies in college, he learned a lot about biology, chemistry and proper research methods. Since then he has used that knowledge and spent years training with professional bodybuilders, world champion boxers and sports celebrities to create simple and effective solutions for their fitness goals. Mishal’s research of bodybuilding, fitness, and health started at the ripe age of 13.
“And from that point on I’ve spent my entire adult life working out with the best bodybuilders in the world. My education, experience and knowledge give me a unique perspective on bodybuilding, health and fitness; a perspective which will help you in your fitness endeavors,” Mishal said.
We all know exercise is good for us. You lose weight; it’s good for your health, good for your waistlines, good for stress and for clarity of mind. And yes, exercise is also very — very — good for sleep. Exercise can improve sleep, especially for people with sleep disorders. And now there’s even more information about how regular physical activity can help with your sleep
There have been copious amounts of research conducted on the relationship between exercise and sleep. The results found that people who exercise regularly experience better quality and more consistent sleep than those who do not. People who exercise are also significantly less likely to feel sleepy during the day, and to experience symptoms of sleep disorders such as insomnia and obstructive sleep apnea. And the news gets better: While more vigorous exercise is best, people participating in light exercise — as little as 10 minutes of walking a day — reported substantially better sleep than non-exercisers.
The National Science Foundation interviewed a nationally representative sample of 1,000 adults between the ages of 23 and 60. Participants were asked to report on their physical activity in the past week, providing details on the frequency, duration and intensity of their exercise. They also were asked to report on the quantity and quality of their sleep, as well as sleep problems including symptoms of disordered sleep and daytime drowsiness. Participants provided information about their overall health and personal habits, including alcohol and smoking. Based on the reports of physical activity, respondents were divided into four categories, according to their exercise habits:
• Vigorous: These people participated in activities like running, biking, swimming, and other pursuits that require significant physical exertion.
• Moderate: Respondents in this category spent time doing activities that included higher-than-normal levels of physical exertion, including yoga and weight training.
• Light: People in this category were physical active at normal levels of exertion, getting their exercise primarily by walking.
• No activity: The respondents in this category did not engage in exercise.
The results were striking. All respondents — from vigorous exercisers to non-exercisers — reported getting roughly the same amount of sleep on a nightly basis, an average of six hours and 51 minutes on workdays, and seven hours and 37 minutes on non-workdays. More than half of exercisers (56-67 percent) reported getting a good night’s sleep every night or almost every night, compared to 39 percent of non-exercisers.
All exercisers reported an improvement in their quality of sleep. Vigorous exercisers had fewer sleep problems than moderate and light exercisers, including less difficulty falling asleep and staying asleep, waking too early and not being able to fall back asleep. All exercisers reported fewer of these problems than people who did not exercise at all.
People who engaged in no exercise didn’t just report lower quality sleep, they also reported in greater numbers a range of difficulties with their health and their daily lives. Non-exercisers were significantly more likely to say they experienced “very bad” sleep than exercisers. Non-exercisers were more likely to feel sleepy during the day. Nearly twice as many non-exercisers reported daytime sleepiness as exercisers.
Daytime sleepiness interfered with non-exercisers daily activities and their safety more often than for those who exercised. Fourteen percent of non-exercisers reported having trouble staying awake while driving, eating, or engaging in social activity one or more times in the previous two weeks, compared to 4-6 percent of exercisers.
Non-exercisers were significantly more likely to have symptoms of sleep disorders, including obstructive sleep apnea. Forty-four percent of non-exercisers demonstrated a moderate risk for sleep apnea, based on standard clinical indications for the sleep disorder. This number was more than twice as high as for vigorous exercisers, only 19 percent of whom indicated a moderate risk of sleep apnea.
The message here is clear: Put some time every day toward exercise, and when bedtime comes around, you’ll sleep better. For those trying to juggle a regular exercise routine amid busy schedules, there’s some more good news in these researches. The results found that exercise at any time of day was good for sleep, including within four hours of bedtime. Based on these results, Richie is revising his recommendation, and encourages normal sleepers to exercise at any time of day, provided that their exercise does not interfere with their sleep. People with insomnia and other sleep disorders should continue to schedule their exercise earlier in the day. And anyone who finds their sleep diminished by late-day exercise should do the same.
So, start exercising! If you’re looking for ways to improve your sleep, your daily exercise routine is a great place to start.
Richie Mishal’s blog covers a wide variety of issues you won’t find anywhere else about nutrition, bodybuilding and fitness. Bodybuilding is a dynamic and complicated sport with consistently new research that continually changes our viewpoints and sends us on a path of progression towards a more in-depth understanding of the human body. Visit Mishal’s blog at richiemishal.wordpress.com.
Contact him directly at Diamond Nutrition International, Inc., in Diamond Springs at 530-344-9011 or via e-mail at firstname.lastname@example.org.
From an interview one year ago: http://withfivequestions.blogspot.com/2013/01/meet-richie-mishal-bodybui...
Meet Richie Mishal, Bodybuilder and Nutritionist
Richie Mishal has 22 years of experience in bodybuilding, fitness, and nutrition. He invites readers to check out his blog as a source of reliable fitness information provided by one of the world's best nutritionists, as well as the website for his company, which offers supplements for bodybuilding regimens.
1. When did you personally start training as a bodybuilder, and what inspired you to start?
I started training as a bodybuilder at the age of 20 after I changed my sport from soccer to bodybuilding. But at age 13, I had already developed an interest in bodybuilding and had begun researching it. What inspired me to start training is what inspires a lot of people: I was reading fitness magazines and saw how these guys looked good and decided I wanted to look even better than them, so I started to work out.
2. How do you stay motivated to maintain your fitness, nutrition, and bodybuilding goals?
I love to be fit and healthy. Also, I have a passion for bodybuilding and that keeps me motivated at all times.
3. What do you consider to be the role of supplements in a bodybuilding regimen?
Sport supplements are critical to a bodybuilder, and without them you will never achieve your ultimate goals. It's like if you want to build a house: if you don't have the materials to build it, that house will never exist. In bodybuilding, it's the same. For example, if you don't have protein to feed your body, you'll never build big muscles. Supplements help provide the raw materials to build toward your fitness ideal.
4. What is the key difference between whey protein and other proteins, such as soy?
Probably the most important factor that puts whey protein miles ahead of other forms of protein is digestion rate. It breaks down very rapidly. In fewer than 30 minutes, it can fast-track a good portion of its aminos to your muscles, and that quick delivery to muscles and muscle cells has been shown to be vital when it comes to pushing growth.
5. How can a consumer tell when a supplement is a quality product?
To continue with whey protein as an example: on its own, whey protein powder is far more effective than any other protein on the market. But the effeciency of individual products containing whey protein varies widely, mostly due to the other ingredients mixed into the final blend.
When you buy a protein powder, your intention is to buy protein and not carbs or fat, because they're easy to get in your diet. So when you're laying your hard-earned money for a jug of protein, I suggest you skip the blends with high amounts of carbs and fat. A quick glance at the supplement facts panel will show you how much of each are in the product, and that's the case with all other supplements as well. Doing your research and reading labels will help you recognize quality--and help you know what to avoid.