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Get More Sleep and Exercise


You already know how important sleep and exercise are to your health, but did you know they can improve your immune function?

Sleep, for example, is a process that allows your body to regenerate. While we sleep, we’re strengthening our immune system. During sleep, our T cells increase, and the inflammatory cells decrease. However, when we’re sleep-deprived, the opposite is true, resulting in decreased immunity. Sleep quality and exercise go hand in hand.


Exercise allows us to burn off excess energy, which can otherwise leave us feeling restless. Exercise also contributes to general good health, including a healthy immune system. Exercise promotes healthy blood circulation, which is necessary for the removal of toxins and the delivery of cells from one location to another. Regular exercise allows your cells and substances of the immune system to move through your body freely to do their job efficiently.

Adults need 7-8 hours of sleep each night. If you have trouble getting to sleep, try creating a calming nighttime routine. Some people enjoy taking a warm bath or a session of gentle stretching to signal the body that it’s time for rest. Avoid eating or drinking close to bedtime, as well as checking emails or other stress-inducing activities.

When it comes to physical activity, adults need at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Strength training with weights or resistance bands is also recommended twice a week.


So check your habits, are you getting enough sleep?! Enough exercise?


If you are having trouble sleeping or don't feel rested after sleeping 8 hours, we may need to dig a little further. So let's chat, and book a free strategy session now.

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