Exercise has multiple health benefits. There are those who practice it for general well-being, while there are some who do it to improve their physical appearance.
It is important that you always consult a doctor before exercising, especially if you have a specific health condition. It is advisable to have a training expert to supervise the routines and avoid injuries.
People usually train depending on the free time they have. Some do it before or following work. There are those who take advantage of lunchtime, among other alternatives.
Some also decide to train at night. About this, there are some reservations, because it is not healthy to do it close to the time of falling asleep.
In accordance with Better with Health, portal specialized in health and personal care, when doing physical activity the body remains physically and mentally active. Taking this into account, it is not recommended to exercise an hour before bedtime.
“With the intention of being able to fall asleep, it is highly recommended to gradually reduce environmental stimulation to reduce brain activation. Achieving this is a fundamental step to falling asleep. When the brain is too active, It is difficult for him to disconnect and let himself be carried away by sleep, even though his body is relaxed”, the portal points out.
It is recommended that at least one hour before going to bed the person is in a quiet place where there are few stimuli that can cause startles. Instead of strong training, stretching can be done. This will not cause the body to be as physically and mentally active as when exercising.
“Stretching before bedtime helps relax muscles and induces a sense of calm and well-being. It is important to emphasize that the stretches have to be soft and not painful. If this is not the case, you run the risk of going to sleep with pain,” he says. Better with Health.
Benefits of physical activity
The World Health Organization highlights that regular physical exercise helps to maintain a good general state of the human body and has positive effects on mental health. One of the keys to preventing the risk of heart disease, stroke, diabetes, and various types of cancer, is regular physical activity.
Other benefits include:
- Reduces symptoms of depression and anxiety.
- Improves the general well-being of the organism.
- Helps prevent non-communicable diseases.
- It guarantees the good growth and development of young people.
- Reduces the risk of falls, fractures and injuries.
- Helps maintain a healthy weight.
Beware of excessive exercise
Doing physical activity is good for the body, but, like everything else, it should be moderate, since excessive exercise can be harmful to health, according to research published in the journal The Lancet Psychiatry.
The study involved 1.2 million people in the United States. The results showed that people who exercise have 1.5 fewer days of poor mental health per month; but, by doing it more than three hours a day, it worsens the levels of sedentary lifestyle. According to this research, playing sports for 45 minutes three to five times a week is fine, but it’s the limit. Therefollowing, it does not provide health benefits.
It is important to regulate the hours, intensity and effort when doing physical activity. Medline Plus, the National Library of Medicine of the United States, mentions some of the signs that indicate that the effort in the exercise is being exceeded.
- Being unable to perform at the same level.
- Need longer rest periods.
- Feeling tired.
- Be depressed.
- Having mood swings or irritability.
- Having trouble sleeping.
- Feeling sore muscles or heaviness in the extremities.
- Suffer injuries from overload.
- Lose motivation.
- Get more colds.
- Lose weight.
- feel anxiety
