Corporate Fitness and Active Aging

By now, I’m sure you have recognized that most of the modern amenities we enjoy, especially as our days are winding down, are not helping us rest. Most US citizens now report falling to sleep while watching television or staring at their mobile phone. Moreover, those lost z’s are not being recovered, taxing our bodies in ways that may be leading us toward chronic illness. Rather than lecture on your nightly binge-watching on your favorite streaming service, though, here are some useful physical things you can add to the end of your day to help you sleep.

First, four tips to help calm your body and mind before you lie down to sleep and a note on the type of activity that is appropriate for an evening routine:

Tip 1: Try to plan your evening routine with the same vigor as your outlook schedule at work; I’ll give you an example at the end of the article.

Tip 2: Drink water early and regularly throughout the day. Trying to hit your hydration goal after 6pm is setting yourself up for multiple sleep interruptions to hit the restroom.

Tip 3: You should try to have your last bite of dinner three to four hours before you sleep and there is growing evidence that even more time is better for some individuals. Put your phone down and cut the streaming feed; you must prioritize restful, deep sleep to expect improvement and discover the benefits.

Tip 4: Within three hours of your intended bedtime is not the time for rigorous strength or cardio routines. As much as I would love to report that it’s better to get the HIIT session or weight training in, the science shows that pushing beyond zone 2, or moderate-intensity aerobic exercise (60-70% of your maximum heart rate [220-your age]), will make it more difficult to relax and reach the needed deep sleep for recovery. Without adequate sleep, your recovery from the stresses of work, family, and exercise is critically slowed, possibly halted.

So, some light activity at least an hour before you intend to sleep is the way. To start, go for a walk, not for speed, but for leisure, staying away from the lights of phone and television screens, just take yourself (if you must, just keep your phone in your pocket). I would also suggest a yoga flow or nightly stretching routine closer to bedtime. This potential habit is simple, requires little to no setup time or space, and can lower blood pressure, improve sleep quality, and help make those lingering muscle pangs put their fangs away for the evening. Here are three levels of a basic stretch routine; These stack upon each other and can be adopted first and then added to an evening walk or hike. Choose your speed and try them out. If you enjoy the base session over the course of a few days, step into the next!

A. Have a seat (in your bed, if you’re just getting ready to sleep), with legs crossed or out in front of you, in a comfortable position for you. Alternate a reach across your body two to three times, each way. End with a soft, alternating neck stretch (think ear to shoulder) with only the weight of your head – no additional weight or force from hands or arms is necessary.

B. Stand with your feet roughly double shoulder width. Keep your breath slow and steady, alternate a reach to the opposite foot with each arm. Each movement should take at least one full breath cycle. You may repeat this series one to three times. Then, perform series A.

C. Stand tall and slowly bring your arms overhead while taking a deep breath in. From the top of your stretch, lower your arms as you exhale and follow your hands down into a forward fold. Enjoy the stretch through your hamstrings and posterior chain for two to three breath cycles, slowly pedaling your feet (like walking in place) to increase the stretch carefully. Add series B. Repeat this standing protocol (series C, series B) for one to three rounds. Finally, finish the stretch cycle with series A.

With a little planning (and, possibly putting off that new show until the weekend) you can rewire your body to allow you to get the kind of sleep that finds you feeling rested when you wake. As promised, an example of the type of planning you may want to develop from Tip 1:

If you need to wake up at 4am to start your day, this probably means making some major changes. To achieve the suggested 7-8 hours of sleep to recover, that means lights out at 8pm, if you perform your stretch routine from above for three cycles, you need to be ready for bed and starting that routine by about 7:45. If you intend to do some light activity, a walk or hike, it needs to be completed by 6:45p. Your last bite of dinner goes down at 4pm, maybe 5pm. If your eyes just went wide, thinking about what that means for your tv and social schedule, how that might affect getting your kids to bed, and how very sad you will be to put that streaming series off until you actually have time to watch it… you’re right. It’s a commitment to make a necessary improvement. I believe in you.

In time, if you have adopted the protocol and see some improvement in your time in deep sleep and a more restful sleep overall, congratulations! You’ve taken just a few additional steps to prepare your body (and your mind) to rest, building a habit that will set you up for success. Adding a regular strength routine and more vigorous or longer-lasting cardiovascular training sessions earlier in the day will further increase their efficacy.

Sleep is one of the most powerful tools we have for staying healthy as we age. But for many of us, a good night’s sleep can be hard to come by. Changes in sleep patterns are a normal part of aging, but the good news is there are simple changes you can make to your routine to improve your sleep quality. Finding ways to move your body during the day is a great place to start. 

Why Movement Matters for Sleep 

When you engage in physical activity, your body uses energy and experiences a slight rise in core temperature. As you cool down afterward, your body signals that it’s time to rest — helping you fall asleep faster. Exercise also reduces stress hormones, improves mood, and helps regulate your circadian rhythm. This movement doesn’t need to be high-intensity — a little activity throughout the day can lead to deeper, more restorative sleep. 

The Best Types of Movement for Better Sleep 

• Walking: A simple, low impact walk outside, through hallways, or on a treadmill is a great option. 

• Stretching or Yoga: Gentle stretching can relieve muscle tension and help you relax. 

• Strength Training: Building strong muscles supports mobility and helps reduce those nighttime aches and pains that can keep you awake. 

• Group Fitness Classes: Exercising with friends keeps you motivated and helps you stay social. This can improve your mood and lower stress. 

Timing Your Exercise  

When planning your exercise, try to move your body earlier in the day or at least a few hours before bedtime. Evening exercise can still be beneficial but avoids very intense activity right before bed — it might leave you feeling too energized to fall asleep. For example – take a walk after dinner, stretch while talking on the phone, or do chair exercises while watching TV. 

Pair Movement with a Relaxing Evening Routine 

Once you’ve added movement to your day, set yourself up for a great night’s sleep by creating a calm environment before bed. Dim the lights, avoid screens for 30 minutes, and try a few minutes of deep breathing or gentle stretching to let your body know it’s time to wind down. 

A more restful night often starts with an active day. Find small ways to add movement into your routine. Start with something simple — whether it’s a short walk, some stretching, or a fun fitness class — and you’ll enjoy deeper, more restorative sleep and wake up ready to make the most of tomorrow.  

Did you know? An ongoing lack of sleep or poor-quality sleep increases your risk of health problems such as cardiovascular disease, high blood pressure, diabetes, depression, and obesity.
Are you finding yourself…to be irritable? Having memory problems or being forgetful? Feeling depressed? Having more falls or accidents? Then you may not be getting a good night’s sleep.

Despite popular (false) belief, older adults need about the same amount of sleep as all adults, 7 to 9 hours each night. Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more trouble falling asleep. A study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep.

Here are some ideas and tips for helping get a good night sleep:

• Follow a regular sleep schedule. (Go to bed and wake up at the same times every day)
• Avoid napping in the late afternoon or evening. (Try limiting your day naps to 15-45 minutes)
• Develop a routine for bedtime. (Try to develop soothing bedtime rituals such as taking a bath, playing music or practicing relaxation techniques)
• Avoid electronics, as their lights may make it difficult for you to fall asleep.
• Keep your home at a comfortable temperature. (That is not too hot or too cold)
• Make sure your bedroom is quiet and dark and use low lighting in the evenings.
• Avoid eating large meals close to bedtime. (May lead to indigestion)
• Stay away from caffeine (coffee, tea, soda, chocolate) late in the day.
• Participate in regular exercise [150 minutes total a week]. (A study at Northwestern University found that aerobic exercise resulted in the most dramatic improvement in quality of sleep, including sleep duration, for middle-aged and older adults with a diagnosis of insomnia.)

Sleep problems not related to age**

At any age, it’s common to experience occasional sleep problems. However, if you experience any of the following symptoms on a regular basis, you may be dealing with a sleep disorder:

• Have trouble falling asleep even though you feel tired.
• Have trouble getting back to sleep when awakened.
• Don’t feel refreshed after a night’s sleep.
• Feel irritable or sleepy during the day.
• Have difficulty staying awake when sitting still, watching television, or driving.
• Have difficulty concentrating during the day.
• Rely on sleeping pills or alcohol to fall asleep.
• Have trouble controlling your emotions.

Evaluate your habits and implement some of the tips above into your routine to see if you can improve the quality of sleep. If you still experience problems with sleeping, speak with your doctor about your difficulties and share with them what lifestyle changes you have attempted to make improvements. Quality sleep is essential for optimal health and should be an open part of dialogue with your doctor!

Sleep is an essential need that the human body requires. It is vital for the infrastructure of good health. Not getting enough sleep can have a great effect on the body physically and mentally.   

The two basic types of sleep are rapid eye movement (REM sleep) and non-REM sleep. Deep sleep is known as non-REM, while dreaming state typically occurs during REM. Generally, non-REM and REM sleep present themselves in a regular pattern of 3–5 cycles each night.  

Your body’s effectiveness to operate and feel well during the day relies on whether you are getting enough total sleep AND adequate amounts of each type of sleep. It also depends on whether you are sleeping at a time when your body is prepared and ready to sleep.  

Health Conditions Linked to a Lack of Sleep  

Adults typically need a minimum of seven hours of sleep each night. When the minimal amount is not met, health conditions such as high blood pressure, type 2 diabetes and obesity can occur or worsen.   

• High Blood Pressure: Blood pressure levels go down during normal sleep. Staying awake longer or having problems sleeping means your blood pressure is staying higher for a longer amount of time.  
• Type 2 Diabetes: Diabetes causes sugar to build up in your blood. Getting enough sleep may help people regulate blood sugar levels. Researchers believe that sleep restriction may affect blood sugar levels due to its effects on insulin, cortisol and oxidative stress.  
• Obesity: The part of the brain that controls hunger needs a healthy balance of the hormone's ghrelin (makes you feel hungry) and leptin (makes you feel full). Not getting enough sleep may cause more ghrelin levels to increase, which will make you feel hungrier than when you are well-rested.   

How Do I Get Better Sleep?  

• Stick to a routine - A regular sleep schedule will cause your circadian rhythm to stay on track. Go to bed at the same time each night and wake up at the same time each morning. Try not to vary too much, even on the weekends. 
• Physical Activity - Get enough exercise during the day. Try not to do too much physical activity within a few hours of your regularly scheduled bedtime.  
• Don’t eat or drink within a few hours of bedtime - Eating or drinking too much within a few hours of bedtime causes your organs to “wake up”. It may impair your sleep cycle and cause you to have trouble managing your blood sugar.  
• Keep your bedroom dark, cool and quiet - This type of environment is the most welcoming environment for your body to prepare for sleep.  
  
  

What do you do to prepare for sleep?