By Dr. Bimal Chhajer
DEBUNKING SLEEP MYTHS
In the realm of health and well-being, the relationship between exercise and heart health is a topic of paramount importance. Contrary to a popular myth, exercising in the late evening or night is not detrimental to sleep; in fact, it can be a crucial element in promoting a good night's rest. Numerous global research studies have dispelled the notion that late-night workouts negatively impact sleep patterns, emphasizing that the timing of exercise is a nuanced factor that varies based on the nature and intensity of the physical activity.
Fitness-related exercises, on the other hand, encompass activities like walking, jogging, running, and high-intensity exercises such as squash. These exercises can significantly elevate heart rate levels. Striking a balance between safe and fitness exercises is crucial for maintaining overall heart health.
The Ideal Duration: Recommendations for Safe Exercise
One of the most common questions is how much exercise is safe and recommended for the heart. According to the American government's recommendations, engaging in 150 minutes of moderate exercise per week is ideal. This translates to 30 minutes of exercise for five days a week, allowing for rest on weekends. Moderate exercise involves finding the right intensity, avoiding excessive heaviness or sprinting, which can strain the heart. This duration is sufficient for gradually improving fitness levels and promoting general well-being.
Optimizing Sleep with Evening Exercise
Gentle exercises like stretching and yoga have been proven to enhance sleep quality. However, heavy, intense exercises right before bedtime can disrupt sleep patterns. The key lies in finding a balance that suits individual preferences and body responses.
Psychological Adaptations and Timing
Late evenings offer a favorable setting for exercise due to psychological adaptations throughout the day. Research indicates that people tend to function better, exhibit improved muscle strength, endurance, and flexibility later in the day. Additionally, individuals take 20% longer to experience exhaustion in the evening. This timeframe aligns with the body's increased production of testosterone, contributing to better muscle gain.
Stress Relief and Blissful Sleep
Exercise, especially when performed in the late evening, emerges as a powerful stress-relief tool. The release of endorphins during and after physical activity not only combats stress but also contributes to a blissful and rejuvenating sleep experience. Late-evening exercise becomes an accessible and cost-effective strategy for individuals seeking to manage and alleviate the pressures of daily life.
Combating Sedentary Lifestyles
The evening exercise routine serves as a proactive measure against poor and sedentary lifestyles. Unhealthy habits such as mindless snacking, smoking, and excessive screen time during the evening can lead to various health complications. Engaging in exercise during this time provides a constructive alternative, helping individuals break free from these detrimental habits.
Insomnia, Cardiac Health, and Well-being
Persistent insomnia signals a potential risk of future cardiac problems. Stress and anxiety, major contributors to insomnia, find an antidote in late-evening exercise. The release of endorphins not only promotes well-being and happiness but also reduces cortisol levels, facilitating quicker sleep onset. This dual benefit addresses both sleep issues and potential cardiac concerns.
Circadian Rhythm Alignment
Late-evening exercise plays a pivotal role in setting the circadian rhythm on track. Lifestyle factors like excessive caffeine consumption, alcohol intake, and snacking before bedtime can disrupt this biological clock, leading to a myriad of complications. Regular exercise helps realign the circadian rhythm, promoting the sound sleep essential for overall health.
In conclusion, late-evening exercise, when tailored to individual preferences and mindful of intensity levels, emerges as a holistic approach to heart health and overall well-being. The multifaceted benefits of incorporating physical activity into our evenings, dispelling myths and paving the way for a heart-healthy lifestyle.
(The Author is Director, SAAOL Heart Centre, New Delhi)