In part 1 of “Sleep or Gym,” I hashed out the benefits of sleep and why that’s not only important for your overall health, but also your fitness specifically. Want gains? You need sleep to repair those muscles after a workout. Want your energy back after a grueling METCON? You need sleep to help replenish those fuel sources.
Of course, there may be times where you’re clearly getting enough sleep, but still not getting up and hitting the gym. If that’s the case, let me ask you this: “Why the hell not?”
He who has health, has hope; and he who has hope, has everything.
Thomas Carlyle
Most people know exercise is “good for their health” but don’t have a full understanding of the key benefits and what it means to them.
If this is you, allow me to unveil further.
Here are 10 benefits of structured exercise:
1. Improved Cardiovascular Health: Research shows regular exercise helps strengthen your heart and improve circulation, lowering your risk of cardiovascular diseases such as heart attacks and strokes.
2. Weight Management: Exercise is a key component in maintaining a healthy weight and preventing obesity-related health issues. Regular physical activity helps to burn calories and build muscle, which can increase metabolism and aid in weight loss.
3. Increased Muscle Mass: Structured exercise, especially strength training, can help increase muscle mass and improve overall strength and physical performance.
4. Improved Mental Health: Exercise has been shown to have a positive impact on mental health, reducing symptoms of anxiety and depression and improving overall mood and well-being. Done consistently, it can also be huge for boosting self-esteem, leading to increased confidence in your day-to-day work and a more positive outlook on life.
5. Reduced Risk of Chronic Diseases: Regular exercise can help prevent or manage chronic health conditions such as diabetes, high blood pressure, and certain types of cancer. The reduction in risk for these is drastic when you incorporate physical activity and exercise into your daily routine consistently.
6. Better Sleep: As mentioned earlier, quality sleep is essential for overall health and well-being. Regular exercise can improve the quality of your sleep and help you fall asleep faster. It’s a feedback loop, really. Sleep affects exercise and exercise affects sleep.
7. Boosted Energy Levels: Exercise helps increase energy levels by releasing endorphins, which are natural mood-boosters and provide a sense of well-being. This increase in energy can help you power through your day and stay focused on tasks at hand.
8. Improved Cognitive Function: Physical activity has been linked to improved cognitive function and can help prevent age-related decline in brain function. Regular exercise can increase blood flow to the brain, promoting the growth of new brain cells and improving overall cognitive function. It has also been shown to improve memory, concentration, and decision-making skills.
9. Stronger Immune System: Exercise helps boost the immune system and can reduce the risk of illness and infection.
10. Overall Quality of Life: Regular exercise contributes to a better quality of life by improving physical, mental, and emotional well-being.
In addition to these benefits, structured exercise provides important social benefits. Participating in group exercise classes or team sports can lead to increased social interaction and a sense of community. This can be especially beneficial for those who may feel isolated or lonely.
Exercise also offers an opportunity for personal growth and challenge. Setting and achieving fitness goals, such as running a 5K or completing a weightlifting program, can boost self-esteem and confidence.
Challenge and community are two reasons why I love Spartan races and DEKA events so much. They push you to be your best and the other racers support each other.
So sleep or gym?
Now that you’ve seen the benefits of both sleep and exercise, it would appear many of the benefits overlap and there’s a clear link between them.
You need quality sleep to recover, repair your muscles, and maintain your immune system. Without that, you’re basically cheating yourself on exercise. You can get up an hour earlier, get your workout in, and feel great, but if you have to sacrifice a big chunk of your required sleep to get the workout done, then it’s not worth it. For one or two days, you may be fine. Multiple days in a row? Not good. If you’re still in pain from a workout the day before? Then, definitely not good…
Here are some numbers that show recommended sleep ranges based on age.
These numbers come from the National Sleep Foundation, and they serve as general guidelines. Each person may have different sleep needs, but it’s important to aim for at least the minimum recommended hours. If you had a particularly hard workout one day, I would shoot for the the middle to upper end of your recommended sleep range.
What if you want to workout and you feel like you got adequate rest but you’re unsure? What if it’s the other way around? In either case, there are some simple ways to help you make the best choice.
In the final part of this “sleep or gym” blog series, I’ll wrap up with some strategies for determining whether to exercise or sleep, highlight key takeaways, and provide you with 9 tips for optimizing your sleep.
Stay tuned and as always, feel free to share any thoughts or insights you have in the meantime!
