Health Benefits Of Sleep

Adults should be getting 7-9 hours of sleep.

EVERY. NIGHT.

Non Negotiable.

When it comes to fitness and changing lifestyles, this usually is the last thing targeted (behind working out & nutrition). But, it should really come first. Just look at it from a 24 hour view. What do you spend the most time doing, Working out, Eating, or Sleeping?

I know. I know. You may be one of those, “I thrive with 4 hours sleep!” people, and guess what? You’re wrong. You are wrecking your body and mind, but just not seeing it right away. How is your heart rate? Blood pressure? Eating habits? Mood?

Some studies say that more than 1/3 of people are sleep deprived. 1 in 3!

Getting a consistent good nights sleep can have a ton of benefits on your health. And can also help you avoid a bunch of other health problems. Here’s a quick list of some benefits of getting the proper amount of sleep…

BENEFITS

Improve your workouts

Sharpen attention

Improve memory

Reduce stress levels

Helps body recover from workouts

Reduces depression risk

Strengthen immune system

Live longer

Keeps heart healthy

Helps build muscle

Helps with weight loss

Helps with fat loss

More natural energy

30 Non Scale Victories

Mood Booster! To paraphrase a few people I’ve trained, “I wasn’t in a great mood, but I’m already feeling better.” And that was just after the warmup 🙂

Here is a list of health & fitness victories that have nothing to do with the number on the scale. I’ll break them down into 3 categories: Physical, Mental, & Fitness

PHYSICAL NON SCALE VICTORIES

Your shirt is a little baggier (for weight loss goals)

The waist of your jeans is bigger.

You have to tighten your belt a little more.

Your tights aren’t so tight anymore.

Your rings are looser on your fingers.

Everyday aches and pains are fading away.

Your clothes are tighter in certain areas. (Muscle gaining goals.)

Sleeves are a little tighter (who needs sleeves anyway!)

The quad part of your jeans are tighter, but the waist is looser (Squat problems!)

People taking notice of your body changing.

MENTAL NON SCALE VICTORIES

Stress Reliever.

Exercise releases endorphin’s, which create feelings of happiness and euphoria.

Help alleviate symptoms of depression and anxiety.

Helps your memory.

Boost brain power.

For some, working out helps with better sleep.

Boost creativity.

Help inspire others.

FITNESS NON SCALE VICTORIES

Going from the couch to walking.

Being able to jog to that stop sign.

Running your first mile.

5K. 10K. 1/2 Marathon. Full Marathon.

Completing an obstacle race.

Doing your 1st Pull-up or 1st standard Pushup.

Going for, and crushing, a lift that you thought was impossible.

Getting on a bike for the first time since you were 12.

Going out and playing a sport.

Going for a long hike.

Doing every day things that use to tire you, and now you feel great.

I just named about 30 things that can benefit you with everyday exercise. And not ONE had to do with the scale or your weight.

According to the American Heart Association, it’s recommended to exercise from 150 minutes a week (moderate intensity), to just 75 minutes a week (higher intensity).

Who doesn’t have 30 minutes a day for 5 days. Or 25 minutes a day for 3?!?! We ALL do! Even if you split it up to 10 minutes here, 10 minutes there. It all counts!

No go out and move your body!

Your Questions- Best Diets, Lose Fat, Vegetarianism, Favorite Foods, Best Workouts and more.

On Episode 22 of the 1LIFE1YOU Podcast Episode, I answered your questions on a few different topics.

Questions range from, best diets to being vegetarian to best exercises for specific body parts, to how often you should workout, to weight loss questions.

Question List:

  1. What is a good high protein, low carb diet? (2:13)
  2. What’s a great exercise to help lose your stomach and lift your butt? (3:42)
  3. Is it hard being a Vegetarian? (5:50)
  4. Fastest way to lose fat? (7:37)
  5. Is my wife into fitness? (9:53)
  6. Number of times you should workout? (10:46)
  7. Help with the scale not moving. (12:56)
  8. How do I get/stay motivated? (15:09)
  9. What’s my favorite dessert? (16:49)
  10. What do I do for fun (excluding anything with fitness) (18:50)

Check it out.

If you’re listening, screenshot and tag me on Instagram or Twitter @nicksherman__