2024-11-01 16:00:00
Ah, the famous time change !
Symbol of an evening that starts earlier, of leaving the office in the dark and… of a bout of fatigue.
If you feel a little sluggish during this period, rest assured: the period puts a strain on the body.
Fatigue, decline in form et morality en berne often go hand in hand with jet lag.
Fortunately, physical activity is a great ally in replenishing energy.
Sport Equipment shares with you four sports tips in order to start the winter in great shape.
#1 Work out outdoors: enjoy the benefits of natural light
Sure, it gets dark earlier, but that’s no reason to give up on outdoor outings!
At this time of year, exposing yourself to daylight is more essential than ever to maintain good emotional balance and combat fatigue.
Indeed, natural light helps combat the symptoms of seasonal depression while regulating the circadian rhythm (our “biological clock”).
Do you have trouble waking up in the morning? Take advantage of the first rays of the sun to boost your production of cortisolthe “positive stress hormone” whose role is essential in energy production.
A short walk at dawn, and you’re ready to start your day in great shape. Depending on your schedule, also consider taking advantage of your lunch break.
Nothing like a little digestive walk to get some fresh air and fill up on vitamin Dan essential vitamin for morale.
Bonus anti fatigue : if outdoor sport is not enough to get you back in shape, a course of vitamin D and/or a light therapy lamp can also help you.
#2 Focus on gentle activities: find peace
When the body is subjected to the stress of a time change, it is good to soothe it with gentle activities like the yoga or the Pilates.
These non-traumatic sports are highly recommended if you are looking for a natural way to relax your body and mind.
Their benefits go beyond simple relaxation: practiced regularly, yoga like Pilates helps to reduce mental fatiguestrengthen balance and promote concentration. A must have in this time of upheaval.
The marche is also an excellent alternative, accessible to all and without medical contraindication.
No need for sophisticated equipment: a good pair of shoes is enough to clear your mind and relieve tension.
Along the way, walking frees endorphinsthese famous “happiness hormones” which reduce stress and strengthen the cognitive system. Perfect for those days when you lack energy and motivation!
#3 Try boxing: a meditation for the hyperactive
Unlike gentle sports, boxing is on the rise and stands out as an excellent option for those who need action!
Considered as a kind of “ hyperactive meditation », this high-intensity discipline is ideal if you are looking for a way to quickly clear your mind.
A session is the assurance of leaving reboosted, with a clearer mind and newfound energy.
If the idea of starting a boxing gym intimidates you, start at home by investing in a punching bag and one pair of gloves. An anti-fatigue duo that could well become your favorite outlet in winter and summer!
#4 Exercise four hours before going to bed: the secret to sleeping like a baby
A sports session four to five hours before bedtime promotes “ healthy fatigue », with the result being easier to fall asleep and better quality nights.
And who says prolonged sleep, also says energy reserves reconstituted for the next day. Perfect for tiring yourself out before the night and waking up in great shape.
Be careful, however, not to plan your training too late in the day, otherwise you risk having the opposite effect.
By stimulating the body, physical activity can also cause sleep problems.
Bonus anti fatigue : to optimize your nights, also think about relaxing plants such as lavender, chamomile or marjoram which can be used as an infusion or essential oil.
To get the most out of the benefits of sport, a regular routine is essential. Therefore, health authorities recommend at least 30 minutes of physical activity per day.
Good news, this recommendation also corresponds to the minimum time your body needs to start producing endorphins.
Also note that the longer the session is longue or intensethe more the anti-fatigue effects will be felt.
If possible, reserve a daily slot to move, favoring two to three “real” sports sessions per week in order to benefit from maximum effects on the body. hormonal regulation.
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**Interview with Health Expert Dr. Lisa Patel on the Impacts of Daylight Saving Time and Winter Wellness Strategies**
**Interviewer:** Welcome, Dr. Patel! Thank you for joining us to discuss the recent Healthline article on the effects of daylight saving time and tips for staying energized during the winter months.
**Dr. Patel:** Thank you for having me! It’s a crucial topic, especially as we transition into winter.
**Interviewer:** The article mentions that the time change can cause fatigue and even a decline in morale for about a week. Can you elaborate on why our bodies struggle with this adjustment?
**Dr. Patel:** Absolutely. The shift in our clocks disrupts our circadian rhythms, which are essentially our body’s internal clock regulating sleep-wake cycles. When we lose an hour of sleep, it can take several days to readjust, leading to fatigue, irritability, and even minor cognitive impairments. This disruption mirrors what people experience with jet lag.
**Interviewer:** That sounds challenging. The article emphasizes the importance of physical activity during this time. What specific exercises or activities would you recommend?
**Dr. Patel:** Engaging in outdoor activities is particularly beneficial. As the article suggests, getting natural light helps boost our mood and regulate our biological clock. Simple activities like brisk walks or outdoor workouts can enhance your energy levels and combat seasonal depression. Yoga and Pilates are also excellent as they help manage stress while fostering relaxation.
**Interviewer:** I’m glad you mentioned yoga and Pilates! Many find them calming, but what about those who need something more intense?
**Dr. Patel:** For those who thrive on higher intensity, boxing can be a great outlet! It’s not only a fantastic workout but also serves as a form of “active meditation.” It allows for a release of pent-up energy and can significantly enhance mood and clarity of mind, making it a powerful stress reliever.
**Interviewer:** That’s a unique perspective! Now, sleep is vital for our recovery, especially after a time change. What timing of exercise would you recommend to optimize sleep quality?
**Dr. Patel:** It’s best to exercise at least four to five hours before bedtime. This timeframe allows your body to cool down and transition into a restful state, resulting in deeper, more restorative sleep. Quality sleep replenishes energy reserves, setting you up for success the next day.
**Interviewer:** Those are invaluable tips, Dr. Patel. As we face the winter months, what’s one final piece of advice you’d like to share?
**Dr. Patel:** Prioritize your mental and emotional well-being alongside physical health. Maintain routines that include outdoor activities, stay connected with friends and family, and don’t hesitate to seek professional help if feelings of sadness persists. Taking proactive steps can really make a difference in how you feel this winter!
**Interviewer:** Thank you, Dr. Patel! Your insights will surely help many navigate these seasonal changes with grace and energy.
**Dr. Patel:** Thank you for having me! Stay active and take care of yourselves this winter!
