sleep

Wellness

You should sleep more


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Many people think that we should aim for 8 hours of elusive sleep each night but most people do not really understand the importance sleep plays in our physical health. Like helping to repair and healing blood vessels. Sleep also helps with high blood pressure. Increased risk of heart disease, diabetes, stroke and kidney diseases are all linked to lack of proper sleep. Sleeping also plays a restorative role on the brain. Memory consolidation occurs during slow wave and as such, different pieces of what we learn during the day are pieced together and carefully stored as knowledge to be accessed later.

sleeping_fitness

Extra sleep has also proven to improve athletic performance. In 2008, a study of five swimmers showed that when they extended their sleep to 10 hours a day for six to seven weeks, the athletes could swim faster and react more quickly.  Similarly researchers at Harvard University and Boston College found that during sleep is when emotional components of memory are strengthened. As a result, sleep aids in creativity. 

Sleep also helps with weight loss.  Or at least helps with curbing appetite. Hunger is controlled by  two hormones: leptin and ghrelin. Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight but sleep deprivation makes that nearly impossible. Research published in the Journal of Clinical Endocrinoloy and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.

 

Fitness, Wellness

Basic Fitness Components


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MNCCFITNESS COMPONENTS

According to Wikipedia, “Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,[1] moderate-vigorous physical exercise,[2] and sufficient rest.[3]”

Although the formal definition of fitness has remained constant, ones perception is variable.   Prior to the industrial revolution  a person was fit if they were able to carry out the day’s activities, and be able to do the same the following day.  With the development of machines, automation and less physical work necessary over the years – and thus more sitting, the definition is more specific.  Physical fitness now encompasses the elective performance and resistance of the body as well.

Body Composition  –BMI stands for “Body Mass Index,” a ratio between weight and height. It is useful as a general guideline. It is a mathematical formula that correlates with body fat.

Cardiovascular Component  – This is the body’s ability to take in oxygen and deliver it to the cells in order to create energy for activity. Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.

Muscular Ability –Muscular endurance is the ability to apply force from a muscle over a period of time, or the ability to repeat muscle contractions.  Muscular strength is the ability to generate force.

Balance – Balance is the ability to maintain a specific body position in either a stationary or dynamic(moving) activity.

Flexibility – This is the range of motion that each joint in the body is capable of performing.  Flexibility exercises help stretch muscles, protect against injuries and allow the maximum range of motion for joints.

Other components of fitness include:  Coordination, Agility,  Reaction Time,  Speed, Power, Mental Capability

A complete fitness program is individualized, to the persons current fitness level, daily physical activity, skills, age related needs, and  health factors as a base.   A holistic approach to fitness also includes the mental, social and emotional aspect of physical activity.