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Exercise in Iso: How Breaking a Sweat can Help you Sleep

Being at home during lockdown can be a bit of a drag. It seems like there’s only a couple of things you can do to keep busy. Eat. TV. Try and work. Eat again. Stare at the phone for a while. All the days meld into each other and before long, it feels out of control.


However, there is something you can do to help fix all that. It’s not always fun, and it’s not always easy, but it is really, really important. We’re talking, of course, about exercise.

You’ve probably been told all your life that exercise is a good thing to do. And it is, but statistics show that more than half of Australian adults don’t get enough exercise week by week. And when everyone’s locked inside without the regular walks to work, or even to the shops, the national level of inactivity only grows.


But this doesn’t have to be the case! The lockdown is the perfect opportunity to exercise and build habits that will follow through into the return to “normal” life. It’s also a valid reason to get out of the house, and (wouldn’t you know it) it helps you sleep better.


Here’s a brief list of some of the benefits exercise can offer your sleep health:

  • More time spent in deep sleep.

  • Longer overall sleeping time

  • Reduced stress and anxiety

  • Counteracts insomnia


Experts suggest that 150 minutes of moderate exercise per week is adequate for the average adult. That’s only half an hour a day, with two days off!


But make sure you’re exercising at the right times. Getting it done first thing in the morning can be a great way to start your day. Doing it in the evening is ok too, however make sure you leave four hours between exercise and bedtime since the elevated body temperature can make it hard to fall asleep.


If you’re wanting some ideas for ‘iso exercise’ here are a few suggestions:


C25K is an app that trains you from barely running at all, to running 5km in just eight weeks! If you’ve got a smartphone and a pair of earphones, just install one of the many C25K apps and get started.


The Body Coach on YouTube has some great home workouts that you can power through in less than half an hour. If you haven’t exercised much in a while and want to begin somewhere relatively easy, this video is a good place to start.


Yoga with Adrienne is another channel on YouTube with some great options for home exercise. She even runs through a 30-day yoga from home program which is perfect for isolation.


We understand that this is a difficult time for a great many people. If your mental health is really suffering, please reach out and get some help. Beyond Blue has a dedicated support service for this exact situation, so find out more by clicking here, or just calling them on 1800 512 348


The latest government information about restrictions and financial help can be found here.


Sleep Well - Live Well


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Sources:


https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-active-evidence.htm

https://thesleepdoctor.com/2017/05/22/benefits-exercise-sleep/


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This article is from Keystone Medical Media, a sub-entity of Keystone Content.

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