The Importance of Exercise

My previous blog was about the importance of sleep, and I think exercise is equally important. We've all heard it - the mind, body, and spirit are all connected. The more that I learn and grow, the more I view this as a powerful truth. There is plenty of scientific research that supports the mind-body connection. Admittedly, the spirit part of the equation is bit harder to pin down ;-), so let's just focus on the other two.

We know that exercise is good for our bodies. It lowers cholesterol, reduces body fat, improves heart functioning, reduces the risk of osteoporosis, lowers the risk of diabetes and a multitude of cancers and so on. Recent research indicates the exercise not only improves our physical health, but it can greatly improve our emotional health as well. Recent studies suggest that regular exercise can be as effective as antidepressant or antianxiety medication in improving mood. Exercise can also be as effective as traditional "talk therapy." Think about that...a powerful way to improve your physical and emotional well-being that is basically free!

But there's even more good news about the positive effects of exercise with regard to the mind-body connection. Scientists are now discovering that exercise enhances cognitive functioning as well. I have read several studies on this topic but one that stands out had participants randomly assigned to either an exercise group or a control group. The exercise group was able to be much more productive at work, basically getting about 9.5 hours of work in an 8 hour work period when compared with the control group's work productivity (who got 8 hours of work in an 8 hour period). The researchers hypothesized that the exercise group's alertness, concentration, mental acuity, and energy level were superior to that of the control group. So, the idea that one doesn't have enough time to exercise because there is too much work to do really doesn't hold water. One can actually be more productive at work because of regular exercise. Wouldn't you want to get an extra 1.5 hours of work in per day and use the extra time for the exercise and other things?

You don't have to be an exercise fiend to reap the benefits. Just 3 to 4 30 minute sessions per week of mild to moderate exercise can do the trick. Of course, you should check with your physician before beginning an exercise program, especially if you have not been physically active for some time. It is best to start slowly and gradually work toward your goal. I'll have more blog entries about exercise in the future to discuss the benefits of exercise and some tips on getting started or maintaining your exercise regimen that might prove helpful.

The Importance of Sleep

There are several simple things that you can try to improve your emotional and physical well-being. One of these is getting enough sleep. I, admittedly, am guilty of not getting enough sleep myself, but I am working on it. As a nation, the U.S. is sleep-deprived. About 100 years ago, we averaged 9.0 hours of sleep. Now we average 6.9 hours per night, and 60% of American men average less than 6.0 hours per night.

It's a challenge to get enough sleep. We work more hours per week nowadays (averaging 9 more hours of work per week than we did 20 years ago). Our email, cell phones, Ipods, XBoxes, etc. are great but they are constantly vying for our attention. They we must go thru our mail, pay bills, clean house, make & eat dinner, spend time with our kids, spend quality time with our significant other...no wonder why we feel pressed on time! We feel incomplete or that we are missing out on something important unless we finish "just a few more" things.

It is true that most people need around 8 hours of sleep per night. We delude ourselves when we think we operate just fine with much less than this. Study after study show that our performance on cognitive tasks declines with reduced sleep. In fact, sleep deprivation decreases our performance in all aspects of functioning: mood, memory, attention, concentration, alertness, stamina, physical health, reasoning, problem-solving...you name it! You've probably also read about the studies that indicate driving while sleep-deprived is comparable to driving while intoxicated.

What has happened is that we have just grown so accustomed to sleep deprivation that our decreased performance now feels "normal." I don't think that it's a coincidence that our decreased sleep over the past few decades correlates with the rise of coffee bars like Starbuck's. We don't just want our Starbuck's Venti coffee, we need it!

Here's the truth: Because your performance and efficiency decrease when you are sleep-deprived, you don't come out ahead by robbing your body and brain of those extra hours of sleep. Moreover, do you ever notice those times of the day when you zone out? Your eyes are heavy or you just tune out from several seconds to several minutes? Those might be your body trying to make up for the sleep debt through "microsleep episodes." They can be a signal that you ought to get a few more hours of rest.

On a personal note, I've noticed how much more vibrant and alive I feel when I've had enough sleep. Funny thing is that I didn't even realize how sleep deprived I was until I started getting enough sleep. I had just gotten used to a below average level of functioning.

If any of this sounds familiar, you might just try to get more sleep. Consider it "sleep therapy." Log off, turn off the TV, put down that book and just try going to bed about an hour or so earlier as a week long experiment. If you feel a lot better, and you notice that you are more awake & alert, in a better mood, and less dependent on that coffee, then you know that you should try to make a more permanent change.