Movement and Exercise


Getting enough movement in your life is one of the most powerful methods to increase your health and happiness.  See if you can incorporate some other areas of your life in to movement.  For example, walk with friends to pull in your Relationships or walk to your favorite cafe for a healthy lunch.

Benefits of regular exercise

  • Increase strength, endurance and oxygen use
  • Improved joint structure and function
  • Increase HDL and regulate blood sugar
  • Help control blood pressure
  • Maintain bone density 
  • Improve posture and agility and increase range of motion
  • Reduce stress and depression, improve mood and energy
  • Reduce risk of coronary artery disease, improve circulation
  • Regulate sleeping habits
  • Decrease body fat and increase lean body mass
Duke Integrative Medicine

Four parts of physical fitness

  • Cardiorespiratory Endurance - How well your heart and lungs work as you exercise.
  • Muscle Strength - How much force your muscles can exert.
  • Muscle Endurance - How long you can use your muscle strength.
  • Flexibility - how well you can use the full motion of your joints and muscles.

A program that includes aerobic exercise, strength training and stretching can help you achieve these four elements of fitness.

Resources - Movement and Exercise

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Rest

Sleep is a period of self healing and restoration, a time when your body replaces important hormones that regulate growth and appetite, repairs muscles, and converts memories from short term in to long term.

How much sleep do I need?

We are all different, but generally adults need 7-9 hours and children may need as many as 13! With sleep, both quality and quantity are important.

What happens if I don't get enough sleep?

Inadequate sleep increases your risk of several health problems:

  • Anxiety and depression
  • Pain 
  • Lowered immune function
  • Diabetes
  • Obesity
  • Heart problems
  • Cancer
  • Motor vehicle accidents

Strategies to Improve Sleep

  • Go to sleep and wake up at the same time every day and avoid spending more time in bed than needed.
  • Avoid bright light in the evening and expose yourself to sunlight in the morning.
  • Use your bedroom only for sleep.  Remove work materials, computers and TVs.
  • Create a relaxing bedtime ritual, such as a warm bath or listening to calm music.
  • Keep your bedroom quiet, dark and cool.
  • Reduce/eliminate caffeine, nicotine, and alcohol, especially close to bedtime.

From the National Sleep Foundation

Resources - Sleep

  • Learn more about all the ways in which sleep impacts your health as well as ways to improve your sleep:  https://sleep.org/

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