Article 18: The Benefits of Sweating and Sleeping in Daily Life – Daily Exercise and Sleep Management
I don't have enough time to exercise, and I'm not good at it either. But I admit, I feel great whenever I start exercising. When my daughter was two, I exercised more than ever before. I didn't go to the gym; I just kept running after her.
--gold
If you haven't yet figured out how to soothe yourself, then exercise can certainly be a challenge. You might enjoy the feeling of solving that problem, or the feeling of a brisk walk. Despite these emotional rewards, you may not seem to be able to exercise regularly. Exercise releases feel-good compounds (such as endorphins and neurotransmitters) that improve your mood.
If you blame your inability to exercise regularly on a lack of time and energy, the good news is that you don't have to go to the gym to get these natural, comforting compounds. There are many effortless, time-saving, sweat-free, and inexpensive ways to exercise your body. You don't have to avoid your exercise routine; you can get workouts from your daily activities. You should keep that in mind.
Krum and Lange conducted a study on maids in 2007. These participants didn't go to the gym, but they got exercise while doing cleaning work. The only intervention was emphasizing that dusting and cleaning were exercise; they told the maids how many calories they burned when doing tasks like dusting. They also told them about other benefits of this type of exercise. The results were surprising. Participants lost weight, their blood pressure decreased, and they were significantly healthier than others on many indicators. Acknowledging that this activity is exercise (rather than changing their behavior) has significant benefits for the body. So, the next time you run behind your child or climb two flights of stairs, tell yourself, "This is great exercise!"
Self-soothing techniques
Fitness Center
Make a list of natural, effortless forms of exercise. You might not consider these activities exercise because they don't take place in a gym. However, activities like carrying bags of groceries up stairs, running behind your child, vacuuming, or transferring from the subway to the bus are all forms of exercise. After making the list, find ways to appropriately increase your physical activity. For example, carry one bag of groceries upstairs at a time; walk a little further to use the photocopier; plan a romantic evening to prolong energizing sexual intercourse.
Increase your heart rate in five minutes
Jump 40 times with both feet. You can do this exercise during commercial breaks.
Spin a hula hoop 50 times. If you don't have a hula hoop, imagine one spinning around your hips.
Lie flat on the floor, lift your legs, and then pedal forward as if riding a bicycle until you are tired and can no longer keep your legs in the air.
Dance an entire dance. From the beginning to the end of a song.
Sexual activity. Any form of sexual activity will trigger your body to release mood-enhancing compounds.
After each workout, attach a label to your calendar. These labels represent different healthy behaviors-blue stars indicate walking, and yellow labels represent cycling. Observe whether the frequency of your emotional eating decreases as you increase the amount of exercise. Aim for at least 30 minutes of exercise daily.
Benefits of Sleep
I work the night shift in the ER, dealing with a constant stream of accidents and critically ill patients. So, when I get home, I become incredibly anxious. My body and emotions are aroused the moment I take off my shoes. Instead of going to bed, I stay up all night (a bad habit of mine), which leads me to eat. I pace around the kitchen like a flight in wait mode. Then I sit in front of my computer and devour a pretzel to shake off the post-work frustration. If I don't indulge myself like this and instead maintain a normal sleep schedule, I wake up the next day feeling refreshed and grateful for being a rational human being. Otherwise, I eat everything in the fridge.
-Rhonda
We often downplay the value and necessity of sleep, sometimes even taking pride in sleeping too little. Sleep is more than just comfort; it's essential for human growth. Without enough sleep, you'll feel restless and less able to control your eating. Sleep also helps clear your mind. After a good night's sleep, you'll have more unique insights into problems because, to some extent, it may block out negative thoughts.
Neuroscientists believe that sleep helps people process their feelings and remember facts. For example, if you're about to take an exam, studying before bed will help you remember more than studying all night. Think about how this applies to emotional eating. You might think more clearly in the morning and feel less emotionally frustrated. A clearer mind can better balance eating behavior.
A good night's sleep can even help control your waistline (Jones, Johnson, and Harvey Bellino). Two hormones that control appetite are leptin and ghrelin. When you don't get enough sleep, these hormones become imbalanced. Sleep-deprived people have low levels of leptin and high levels of ghrelin, which increases appetite. This imbalance caused by short sleep duration can lead to obesity. Therefore, a good night's sleep not only improves your mood but also helps stabilize your appetite.
Self-soothing techniques
Consciously accept sleep
When you think about getting more sleep, do you tell yourself, "I'm sleeping too much"? If so, then you can allow yourself to sleep more. In fact, sleep can rejuvenate your body, leaving you feeling refreshed and more creative. Consciously accept your need for sleep, even if it disrupts your plans.
7 to 9 hours of sleep per night is optimal. Less than this may lead to stress eating and weight gain.
If you feel hungry, taking a nap can help you regain your energy.
Examine your body. Are you feeling low on energy? Are you eating to boost your mood? Emotional eaters often eat when they're feeling down to seek comfort. Observe whether more sleep provides the kind of energy you're seeking from food.
If you don't have time for a nap right now or there's no bed where you are, then hug your arms tightly and sleep on a table. Give your brain a rest.
If you have sleep problems, try valerian tea, as it can help people sleep (but be sure to consult a doctor beforehand to ensure it works for you).