FORT LEE (Feb. 18, 2016) -- OK ... we're past the holidays and several weeks into the new year. We've entertained guests and hosted family visits. Now it's time to focus on ourselves and enjoy a little "me time."
No, that doesn't mean binge-watching ones favorite TV shows on the couch. It's time to ponder what's being done to take care of you. Are you getting enough sleep? Eating healthy? Exercising regularly? Maybe you need to battle buddy to help you stay accountable. The point is to make a plan and here are some tips to get it started.
• Any type of exercise is better than no exercise. A simple goal could be doing a 10-minute brisk walk once a day. The benefits of just 10 minutes of exercise are reduced blood pressure, decreases in overall weight and actually increasing your energy. Split this up in five-minute bursts twice a day if you are a desk worker, and you virtually reverse the effects of sitting all day, according to one study. People who exercise together are more likely to stick to the plan, so don't do it alone.
• For a better night's sleep, 30 minutes of resistance exercise can help individuals get to sleep faster, no matter what time of day it's performed. In one study, groups were assigned to measure quality of sleep depending on when they performed their resistance training at either 7 a.m., 1 p.m. or 7 p.m.. The study found that all groups had better quality of sleep. Poor quality of sleep has been associated with cardiovascular disease, diabetes and obesity, to name a few health risks.
• Exercise also can also lead to high- cognitive function. Some people would like to be smarter. In a few recent studies, there is a risk reduction of dementia directly related to the amount of exercise. Exercise sessions were performed three times per week for a minimum of 30 minutes each. But, this doesn't mean if people cannot do 30 minutes, they shouldn't try.
According to the study, any exercise will help as it is a complex relationship of exercise and brain function with a plethora of varying influences. Those who exercised more than the minimum 30 minutes a day for five days a week had better outcomes.
Technological devices that measure amount of steps, time exercising or how long you slept can also encourage you to keep up healthy habits.
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