If you’re logging your food, cutting calories and eating healthier congratulations, by summer you’ll be looking and feeling marvelous! Just a few more tweaks and you too will find the Fountain Of Youth that being in good health offers us.
Although they stand on their own, if you missed the first parts of the Lazy, Fat and Crazy Lifestyle Change you’ll want to read these for the full plan as this is the 3rd part.
Now that we covered food logging and healthy eating it’s time to talk about the most important thing you can do for your health and that’s getting enough sleep. All sleep, however, is not created equally when you have a good nights sleep you can feel it the next day. You have more energy, find yourself in a better mood and perform better but there’s more to sleep than meets the eye (sheets.) By introducing exercise into your routine while practicing good nutrition you’ll sleep like a baby reaping all the benefits of a balanced healthy life. (See graph above.)
What do you like to do for exercise?
Weight loss alone can be done by limiting calories without exercise but there’s a good chance you will gain it back within the first year sometimes gaining back more than you lost. The good news is there are so many ways to exercise these days that you’ll be able to pick something you can manage and if you get bored with it there’s more to try. There really is something for everyone.
I want you to consider bike riding, not just because I love it but because it works for people of all ages. Bike riding daily (outside with 2 wheels not spinning) gives you the benefits of aerobic exercise without weight or strain on the joints. It strengthens your core and gives you nice legs while enjoying nature and getting sunshine. Best of all, it burns crazy calories.
Exercise is your friend and path to good health.
If you haven’t exercised for awhile, any type of physical activity will be new, so it almost doesn’t matter what you do for the first several weeks whatever it is will do wonders on its own. Walk, hike, cycle, row, jog, dance, swim, repeat.
Be patient with yourself, you didn’t gain all that weight in a day. When it gets easy for you then do more. Keep it up!
You will be tired, sore, you will sweat and struggle but stick with it because it will get better. One immediate and positive side effect of exercise is that you’ll start sleeping better after wearing yourself out.
Once you get started your priority should be taking your chosen exercise and establishing it into a routine habit. For that, more frequent workouts and a daily routine are best.
How often should I exercise?
Since 250 minutes per week of exercise is recommended, you might think that you have to work out every day to lose weight. Instead, you can exercise every other day or even every third day and still lose weight effectively.
If you prefer shorter workouts, then daily exercise is probably best for you. If you work out for 20-35 minutes every day, you’ll meet the expert recommendations for weight loss. Exercising every day will also help you to build a regular and healthy habit of physical activity.
Sometimes daily workouts aren’t realistic on your schedule.
If your work week is hectic, you might choose to work out every other day. But if you exercise fewer days during the week, each workout needs to be longer.
For example, if you do one 60-75 minute workout on the weekend and four 35-40 minute workouts during the week, you can skip a few days of exercise and still meet the guidelines for weight loss exercise.
If you have to skip several days during the week, you can still exercise to lose weight, but each session will have to be longer to meet your goal. It’s also hard to build an exercise habit if you don’t exercise very often.
I bike ride every other day. That gives me 4 workouts a week, a day of rest in between each ride and it works out to be a different day of the week each week which gives me variation. If something comes up I skip a workout and just start again on the next day. The important thing is if I have to take off a week or so here and there that it doesn’t stop my routine for good.
Exercise is part of a balancing act important to our bodies and the way they function. Without it, eating healthy foods and getting quality sleep isn’t possible which is why so many of us fail without it.
Are you an insomniac? Eating poorly yet exercising and still overweight? Depressed? Do you wake up feeling lousy after a good nights sleep? Or maybe you aren’t overweight but don’t have energy?
You need to Eat-Move-Sleep every day.
An example of what it takes to balance our bodies and be truly healthy.
Get moving and improve your sleep!
Want to fall asleep faster and wake up feeling refreshed? As little as 10 minutes of aerobic exercise, (such as walking or cycling,) can dramatically improve the quality of your nighttime sleep when done on a regular basis. What’s more, exercisers may reduce their risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome.
The sleep/exercise connection.
Physical activity improves sleep quality and increases sleep duration. It reduces stress and tires you out. Early morning and afternoon exercise may also help reset the sleep-wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later. It can be especially helpful if you are able to exercise outdoors and let your body absorb natural sunlight during the daytime hours.
Tips for a good nights sleep.
- Get daily exercise. One 10 minute walk a day can improve your sleep.
- Make a daily bedtime routine brushing your teeth, etc. before bed.
- Have a bedtime and stick to it even on weekends.
- Make sure your bedroom is cool, quiet and dark. Blackout curtains can help.
- Block blue light (with apps, glasses or filters) on your devices 2 hours before bed.
- Avoid spending time awake or working in bed. The bed is for sleeping and sex.
- Expose yourself to at least 10 minutes of sunlight in the morning.
- Ignore stressors before bed save your worries for the daytime. Try deep breathing or meditation to relax.
- A warm bath, reading a book, or listen to calming nature sounds before bed works wonders.
- Get a full 7 1/2 to 8 hours sleep or more a night.
De-stressing is the one thing we all need to do these days so I suggest taking a good (solid) hour before laying your head on the pillow to calm down. Push the negative out and bring in the positive, whatever that may be to you. It’s so easy to fall into bed with a head full of the day’s activities only to have it keep you awake.
Good sleep planning sets you up for quality sleep and you once you get it you’ll know it. When I have a solid chunk of Deep Sleep I feel so refreshed and rightly so.
Sleep stages and benefits.
There are 3 kinds of stages our bodies go through during sleep. Light Sleep, Deep Sleep, and REM. Inbetween them we have Wake Cycles, times we wake up at night. Each person’s sleep cycles are unique to the individual but with trackers like Fitbit, it’s easy to see the trends of age groups and study how our stages of sleep affect us.
Each stage does something different while we sleep so if we miss out on a full nights sleep we’re messing with one or more stages of sleep our bodies need. Our bodies detect that and try to make up for it in other, sometimes more unhealthy, ways. This is why not sleeping enough hurts our general health.
Your bed counts, what you put on it and what you wear:
- Sleep naked. It’s been shown that it helps keep the body temperature even.
- Buy a new mattress, get a new one every 10 years (think of the dust mites.) There’s something for everyone.
- Re-evaluate your pillow. There are so many new kinds to choose from.
- Get good bedding. Whether bamboo or microfiber, there are so many choices! You’ll want something that is soft and breaths.
- Sleep under a heavy blanket. This is the time to have a favorite blanket on your bed and if it’s heavy it will help you sleep better. The weight of the blanket on your body has something to do with it.
- Get a body pillow for support. Sleeping on your side with a pillow between your legs keeps your back straight. A body pillow supports your whole body. It promotes great sleep. Get a good one.
- Cool your body. If you get too warm at night and can’t sleep invest in a cooling pad. People who use them swear by them.
Sleep has superpowers.
There are new studies coming out all of the time about the powers of sleep. It’s been proven that getting enough sleep makes you live longer. People who get enough sleep actually eat 300 fewer calories a day when they were well rested. Sleep brightens your mood for the day. People who get enough sleep don’t get sick as much. Your blood pressure goes down when you sleep giving your heart a break. Sleep helps you make better decisions and boosts your creativity. It also gives you more energy. They are finding out new things about how sleep helps us all of the time.
Balancing Sleep, Exercise and Nutrition is the secrect to good health and long life.
Invest in a tracker to monitor your lifestyle changes they’re fun and simple to use. You buy the tracker, put it on, download the free app on your phone and pair it with Bluetooth. You’re good to go.
I have had a Jawbone UP3 and now have a Fitbit, Charge 2, and am awaiting my new Aura Ring. They measure, sleep, activity, exercise, heart rate and more. At any time I can see my live stats and it gives me something to work towards when I make my steps.
16 country comparison from 2016
- China leads this trends, standing at 45 percent of its online population.
- Brazil and the USA come next, but significantly lower, at 29 percent each, closely followed by Germany (28 percent) and France (26 percent).
- China, Russia, France, Australia and Canada are the only countries surveyed that have more women than men tracking their health or fitness.
There are many things to consider when we think about the whole picture of our health and fitness.
Recovery is important when exercising that’s why it’s important not to go overboard. Moderation is the word. Always take off a day of rest after each day of exercise and if you have a fever don’t exercise sick. Always get your doctors ok before starting any exercising program.
I’ll be posting more to the Lazy, Fat and Crazy Lifestyle Change until summer but you have everything you need to follow in my footsteps. If you do, I guarantee you’ll lose weight (inches all over) and make your goal weight in a year keeping it off. Your stomach will be flat, you’ll feel great and depression will be a thing of the past. Eat-Move-Sleep my friends!
More on the Eat-Move-Sleep Movement—-Coming Soon
There have been many new studies about sitting and what it’s really doing to us. Experts are saying that sitting all day is the same as smoking a pack of cigarettes (maybe worse!) Also, I have more to say about our diets. I think we should eat what we want in moderation if we are exercising regularly. I don’t believe in fads, or diets just good food. And of course, I’ll be writing about biking and showing off my photography. Group hug!
Let me hear about how you’re doing! Got any questions or can I help you in any way? I know I’m getting readers but you are very quiet. Lol! I wish you the best this isn’t easy I’ve been there.
Eat-Move-Sleep it’s a good anthem for the Lazy, Fat and Crazy Lifestyle Change!