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The level of physical activity needed to attain good health is different for different age groups. It may also vary upon Body Mass Index (BMI). [2] The level and duration of physical activity according to the age group is listed in this article:

1.) Preschool Children (3-5 years):
At this age, activities throughout the whole day count as physical activities. Enjoyable and fun activities are recommended for this age group.

2.) K-12 children and Adolescents (6-17):
Daily one-hour moderate to vigorous activity in the form of running, short sprints, or other competitive sports is recommended for at least 3 days a week.

3.) Adults (18-64):
A daily brisk walk or jog for 30 minutes for at least 4 days a week is recommended. Muscle strengthening exercises are also recommended.

4.) Older Adults (65 & above):
The recommended level of physical activity for this age range is still a daily brisk walk or jog for 30 minutes for at least 4 days a week, but there is also now an added need to improve the balance of the body. [2]

The ideal BMI for an adult ranges from 18-25. If an adult has BMI above 25 but below 30, they are considered pre-obese. A BMI of 30 and more is considered obese. Pre-obese and obese people are at greater risk to develop chronic heart diseases. An intense workout with a strict diet plan to be followed is recommended as the first step of prevention from chronic diseases. [3]

Cardiovascular diseases are the leading cause of mortality worldwide. One of the most important causative factors is a sedentary lifestyle and lack of physical activity. A lack of physical activity results in insulin resistance in the body, which results in obesity. The vessels become prone to atherosclerosis and heart efficacy and health become compromised. However, if humans do the recommended level of physical activity for their age range, the risk of developing chronic heart diseases decreases by a factor of ten. The bottom line is exercise is essential for a healthy heart. If we want a healthy heart, we must make exercise a habit and part of our lives. [4]

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References:

1.) Anon. n.d. “Benefits of Exercise.” Retrieved March 24, 2021 (https://medlineplus.gov/benefitsofexercise.html).

2.) CDC. 2020. “Physical Activity Recommendations By Age Group.” Centers for Disease Control and Prevention. Retrieved March 24, 2021 (https://www.cdc.gov/physicalactivity/basics/age-chart.html).

3.) Anon. n.d. “Body Mass Index (BMI) In Adults | American Heart Association.” Retrieved March 24, 2021 (https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/bmi-in-adults).

4.) Nystoriak, Matthew A., and Aruni Bhatnagar. 2018. “Cardiovascular Effects and Benefits of Exercise.” Frontiers in Cardiovascular Medicine 5. doi: 10.3389/fcvm.2018.00135.

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An irregular and disturbed sleeping schedule can mess up your mood and affect your performance. Over time, it can also have a negative influence on your cognitive abilities. Therefore, quality sleep is essential for maintaining everything from blood sugar levels to digestive function.

Following your natural sleep pattern can do wonders for your health. However, in this article, we will go through some of the most prominent health benefits of getting regular sleep. These claims are backed up by solid scientific evidence. So, let’s take a look at five incredible advantages of restful sleep.

Blood glucose levels have a reset button that gets activated only if you get enough time in the slow-wave part of your sleep cycle. Studies have shown that individuals who sleep properly are at lesser risk of getting type 2 diabetes.

On the other hand, insufficient sleep results in increased appetite and ineffective regulation of blood sugar. It usually occurs due to fluctuations in blood levels of the appetite regulating hormones, ghrelin and leptin.

          2.) Fosters Insight

Quality sleep ensures that your brain stays active enough to store and process information effectively. It helps deal with difficult problems and recall memories.

Furthermore, regular sleep is vital for learning and short-term memory. It enhances your productivity and sustains normal cognitive functioning.

          3.) Improves Cardiovascular Health

Over the last few decades, researchers have proved that sleep is directly linked to your heart’s health. Your blood pressure lowers when you are sleeping and allows your blood vessels to rest. This decreases the risk of getting a heart stroke and ensures long-term cardiovascular health.

Moreover, a systematic review of fifteen studies revealed that inadequate sleep can prove detrimental to your health by increasing the risk of heart diseases.

          4.) Uplifts Your Mood

One of the major causes of depression and anxiety is a lack of quality sleep. Your brain needs time to process your thoughts and emotions. Studies have shown that almost 90% of the people with depression have reported a chronic lack of sleep.

I can also affect your ability to interact with other people in a healthy way. People with insomnia are unresponsive to social cues and often fail to recognize feelings of joy and anger.

          5.) Boosts Immune Function

Sleeping for more than eight hours a day enables your immune system to combat any foreign particles that may prove harmful. On the contrary, a lack of sleep can impair your cellular immune response and inhibit the action of natural killer cells.

Therefore, sleep deprivation can lead to severe and chronic health problems. If you are suffering from a common cold, getting enough sleep can help you recover faster.

The Bottom Line

All in all, regular restful sleep is important for staying healthy and cognitively sharp. Neglecting your health or prioritizing your work over your mental peace can have long-lasting effects, which makes getting regular restful sleep absolutely essential.

References:

1.) Impact of insufficient sleep on total daily energy expenditure, food ….” 11 Mar. 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619301/. Accessed 19 Mar. 2021.

2.) Cognitive benefits of sleep and their loss due to sleep deprivation.” https://pubmed.ncbi.nlm.nih.gov/15824327/. Accessed 19 Mar. 2021.

3.) Sleep duration predicts cardiovascular outcomes: a systematic ….” https://pubmed.ncbi.nlm.nih.gov/21300732/. Accessed 19 Mar. 2021.

4.) Sleep and depression – PubMed.” https://pubmed.ncbi.nlm.nih.gov/16259539/. Accessed 19 Mar. 2021.

5.) Sleep deprivation impairs the accurate recognition of human emotions.” https://pubmed.ncbi.nlm.nih.gov/20337191/. Accessed 19 Mar. 2021.

6.) Partial night sleep deprivation reduces natural killers and cellular ….” https://pubmed.ncbi.nlm.nih.gov/8621064/. Accessed 19 Mar. 2021.

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What is Meditation?

Meditation is an exact strategy for resting the psyche and achieving a condition of awareness that is entirely different from the ordinary waking state. It is the method for understanding and encountering the focal point of awareness inside. Meditation is not a piece of any religion; it is a science, which implies that the cycle of contemplation follows a specific request, has unmistakable standards, and produces results that can be confirmed.

In Meditation, the mind is clear, loose, and centered. When you think, you are completely wakeful and alert, yet your brain is not focused around the outside world or what is going on around you. Meditation requires a state that is still and focused, so in order to achieve this, you must quiet your brain. ¹

Benefits of Meditation

          Meditation Reduces Anxiety

Meditation can give you a feeling of harmony and balance that can benefit your emotional and physical health. Many individuals begin Meditation for its advantages in depression, and there is tons of proof that supports this. In fact, there is an entire sub-classification of Meditation, called Mindfulness-Based Stress Reduction (MBSR), that intends to lessen an individual’s anxiety. Further studies have demonstrated their advantages in decreasing tension. Additionally, meditation has been shown to assist individuals with social tension problems. 2

          Meditation Can Help With Addiction

A number of studies has demonstrated that, given its impacts on the mind’s restraint areas, Meditation can be viable in assisting individuals with recovery from different sorts of dependence. One examination, for instance, found that individuals who practiced Meditation were more likely to have stopped smoking than those in the regular treatment. The great part is, there are even more benefits than this! But be sure to take your doctor’s advice as they can suggest what kind of Meditation is good for you. 3

How To Get The Most Out Of A Meditation Session

1.) Start early

Attempt to meditate early in the morning before you do anything else.

2.) Try not to sit leg over leg

Forget the cliché pictures of individuals sitting with folded legs; for many people, that position can be awkward and diverting.

3.) Inhale normally

Meditation includes focusing on your breath and utilizing it as an anchor for the mind.

4.) Get settled

Individuals who are new to Meditation, and even individuals who have been doing it for quite a long time, have reported experiencing negative feelings, like tension, fretfulness, and aggravation, while Meditating. Instead of attempting to oppose these feelings, give them your complete consideration and allow them to travel every which way.

5.) Take mindfulness with you

Before you complete the process of Meditation and approach your day, take your mind completely off of the responsibilities you have to do that day, focus on your breathing, and relax. 4

References:

1.) Sharma H. (2015). Meditation: Process and effects. Ayu, 36(3), 233–237. https://doi.org/10.4103/0974-8520.182756

2.) Chen, K. W., Berger, C. C., Manheimer, E., Forde, D., Magidson, J., Dachman, L., & Lejuez, C. W. (2012). Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depression and anxiety, 29(7), 545–562. https://doi.org/10.1002/da.21964

3.) Priddy, S. E., Howard, M. O., Hanley, A. W., Riquino, M. R., Friberg-Felsted, K., & Garland, E. L. (2018). Mindfulness meditation in the treatment of substance use disorders and preventing future relapse: neurocognitive mechanisms and clinical implications. Substance abuse and rehabilitation, 9, 103–114. https://doi.org/10.2147/SAR.S145201

4.) Bodian, S. (2017). Meditazione for dummies. Milano: Hoepli.