How sleep and fitness affect your health
Experts say getting enough sleep and exercise are key to improving your overall health. But just how important are they? We’re digging into why sleep and exercise help and sharing some tips to help you make sure you’re getting enough.
Fitness
Regular physical activity can reduce your cancer risk, which can be impacted both by body mass index (BMI) and the amount of physical activity you do.
Why is exercise important? Obesity is linked to many cancers, including those of the endometrium, liver, kidney, pancreas, colon and breast. Physical activity can help you maintain a healthy BMI and is linked to a lower risk of colorectal, breast and endometrial cancers. There is also evidence that links it to reducing the risk of other cancers.
How much exercise do I need? Getting at least 30 minutes of physical activity at least five days a week can make a big difference in your general health and well-being and can help in maintaining a healthy weight.
How can I add exercise to my day? To start, make it a priority to move more and sit less. If you spend most of your time at work sitting at a desk, for example, find a way to get up and move around every hour. The key is to try not to skip sleep to get more exercise. While many think waking up at the crack of dawn to get to the gym is the only way to fit it into their schedule, there are other ways you can work movement into your day. Try cutting your evening social media scroll and replacing it with a walk. Instead of watching TV, think of active activities for family time.
To get motivated, you could start a work wellness challenge. The Personal de la Fundación Prevenir el Cáncer suggests playing with pets, adding a quick treadmill walk at the end of a workout, walking to work when possible and taking the stairs more often.
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Takeaways: Add exercise to your routine to reduce stress, increase energy, boost your immune system, control your weight and reduce your risk of cancer.
Sleep
While sleep and cancer risk haven’t been linked directly, you can’t live a healthy, well-balanced lifestyle without it—and that impacts the rest of your health decisions.
Why is sleep important? Did you know that sleep impacts your heart health and brain performance? Without enough sleep, the risk of heart disease and dementia increases. During sleep, the brain removes toxins, like proteins linked with Alzheimer’s disease, and the immune system needs sleep to work effectively. Also, in order to excel at your workouts, you need sleep to rest and recover your muscles. Brain clarity is another benefit of sleep: If you’re exhausted, it’s harder to motivate yourself to exercise, to avoid overeating or to stop smoking. On the flip side, adding exercise into your day gives you the energy and willpower you need to stick to healthy habits.
There isn’t enough research that connects sleep and cancer risk, but sleep is still extremely important—for your physical AND emotional well-being.
How much sleep do I need? Aim for 7-9 hours of sleep every night. But, beyond quantity, it’s also important to get quality sleep.
How can I sleep better? Try relaxation techniques before bed, like meditating, and avoid using your phone right before bed. Your phone emits blue light, which is known to negatively impact your circadian rhythms. Check with a health care provider if you think a medication you’re on is causing sleep problems. Additionally, alcohol, tobacco and caffeine use can impact the quality of your sleep (and alcohol is linked to an increased risk of some cancers). Finally, try to be consistent with your sleep schedule; drastic changes in the times you wake up and go to bed can make you tired, even if you’re trying to “catch up” on sleep.
Takeaways: Do what you can to add in more sleep so you can rest and recover, have a clearer mind and benefit your body.
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It can be hard to manage eating well, staying on top of doctor’s appointments, working, socializing, parenting, getting enough sleep, exercising and more. We get it! Start small by incorporating a few minutes of exercise a couple times a week and being cognizant of your sleep patterns. Once you see the difference it makes in your well-being, you’ll be sure to prioritize your health.