Good Night

A few years ago, I went to a gym whose motto was, “You can sleep when you’re dead.” That slogan used to motivate me. Now, I’ve learned that not getting enough sleep could actually make that day come sooner. It turns out that sleep isn’t just about feeling refreshed. It could be key to living longer.

Why Sleep Matters for Longevity

Sleep is like a tune-up for your body. While you rest, your brain flushes out toxins, your muscles repair themselves, and your immune system gets stronger. Research shows that poor sleep habits are linked to chronic conditions like heart disease, diabetes, and even cancer. All of which can shorten your lifespan.

One large study involving over 700,000 U.S. veterans found that sleeping at least seven hours a night reduced the risk of death by 18%. Those who practiced good sleep habits lived up to 20 years longer than those who didn’t prioritize sleep, exercise, and stress management.

But the key is not just how long you sleep but also how well you sleep. According to a Harvard study, people who slept well and consistently had a much lower risk of early death than those who slept poorly. 

Not Too Much, Not Too Little

When it comes to sleep duration, there’s a sweet spot. For most adults, the magic number is 7–8 hours. Sleeping less than six hours or more than nine hours per night is associated with a higher risk of death. Why? Too little sleep can lead to issues like high blood pressure and weakened immunity. On the flip side, oversleeping might indicate underlying health problems like depression or chronic illness.

What Science Says About Sleep Quality

Good-quality sleep isn’t just about hitting the snooze button for eight hours; it’s about how restful those hours are. A recent study found that people with five key sleep habits—falling asleep easily, staying asleep through the night, waking up refreshed, not needing sleeping aids, and getting 7–8 hours—lived significantly longer. Men gained nearly five extra years of life expectancy by following these habits, while women gained about 2.5 years.

Tips for Better Sleep (and a Longer Life!)

According to experts, here are some simple but effective tips:

• Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.

• Create a Sleep Sanctuary: Keep your bedroom dark, quiet, and cool (around 65°F). Invest in a comfy mattress and blackout curtains.

• Unplug Before Bed: Avoid screens an hour before bedtime. Blue light from devices can mess with melatonin production.

• Wind Down: Establish a relaxing bedtime routine. Read a book, listen to calming music, or take a warm bath.

• Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. A light snack or herbal tea can help if you’re hungry.

• Get Moving (But Not Too Late): Regular exercise improves sleep quality but avoid intense workouts within three hours of bedtime.

• Catch Some Rays: Exposure to natural light during the day helps regulate your circadian rhythm. Aim for at least 30 minutes outside daily.

As someone who struggles with sleep, I know how tough it can be to get those 7 - 8 hours. But I also know how powerful good rest is. Sleep isn’t just downtime. it’s fuel for your body and mind. It boosts your mood, sharpens your focus, and can even add years to your life. So get some good sleep and invest in your future self.

Running vs. Cycling: Which is Better for You?

I used to run a lot when I was younger. It was my go-to cardio workout. But as time went on, so did the miles, and my body began to feel the toll. Over the years, I suffered a torn ACL in my right knee and ligament tears in both knees. Each injury happened at a different time—lucky me. After undergoing three knee surgeries, my orthopedic surgeon strongly recommended that I trade my running shoes for cycling shoes.

When it comes to cardio workouts, running and cycling are two of the most popular options. Both can help you stay fit, lose weight, and boost your mood. But which one is better for you? The answer depends on your goals, personal preferences, and circumstances.

Pros and Cons

• Running: A high-impact, weight-bearing activity that works your entire body. It’s simple. Just lace up your shoes and go. However, it’s tough on your joints and muscles due to the repetitive pounding. I know.

• Cycling: A low-impact, non-weight-bearing exercise that primarily targets your lower body. It’s gentler on your joints, but you’ll need a bike (and maybe a helmet) to get started.

Calories Burned

If you’re looking to torch calories fast, running has the edge. Studies show that running burns more calories per hour than cycling because it engages more muscles at once. For example:

• A 155-pound person burns about 372 calories running at a moderate pace (6 mph) for 30 minutes.

• The same person burns about 260 calories cycling at a moderate pace (12–14 mph) for the same duration.

But here’s the twist. Cycling is easier to sustain for longer periods, so you might end up burning more total calories over time if you go for a long ride.

If weight loss is your goal, focus on consistency. Choose the activity you enjoy most. You’re more likely to stick with it.

Joint Impact

Running is high-impact and can be tough on your knees, ankles, and hips. This makes it a less ideal option if you have joint issues or are prone to injuries, like me. On the flip side, Cycling is low-impact and gentle on your joints, making it a great choice for people recovering from injuries or those with arthritis.

Strength vs. Tone

Both activities work your legs but in slightly different ways. Running strengthens and tones muscles like your quads, hamstrings, glutes, and calves while also engaging your core. Cycling, on the other hand, builds muscle strength in your quads and calves more effectively because of the resistance involved in pedaling. So If you’re looking for lean muscle tone, running might be better. But if you want to build stronger legs or improve lower-body power, cycling takes the lead.

Bone Health

Running is a weight-bearing exercise, which means it helps improve bone density over time. This is especially important as we age since stronger bones reduce the risk of fractures.

Cycling doesn’t provide the same bone-strengthening benefit because it’s non-weight-bearing. To improve bone health, cyclists should add running or strength training into their routine.

Cardiovascular Fitness

Both running and cycling are great for boosting heart health and lung capacity by improving blood flow and oxygen delivery. The key difference is the intensity of both activities. Running typically raises your heart rate more, while cycling lets you exercise longer with less strain on your heart. If you want the best of both worlds, mix it up. Alternate between running and cycling to maximize cardiovascular benefits while giving your body time to recover. 

Mental Health Boosts

Both activities release endorphins, your brain’s feel-good chemicals, helping reduce stress and anxiety. But when it comes to relaxation, cycling has an edge. You can enjoy scenic routes or group rides without as much physical strain as running.

Which One Is Better?

It all comes down to your goals:

1. For weight loss: Running burns more calories in less time.

2. For joint health: Cycling is gentler and less risky.

3. For muscle strength: Cycling builds stronger legs; running tones them.

4. For bone health: Running wins as a weight-bearing exercise.

5. For endurance: Cycling allows longer workouts with less fatigue.

6. For convenience: Running requires minimal gear—just shoes!

Final Thoughts

Both running and cycling are great ways to stay active and healthy. But why choose one over the other? Do both. Alternate between running and cycling in your routine. Also, do your body a favor and invest in good shoes for running and a well-fitted bike for cycling to avoid injuries. And more importantly, listen to your body! Rest if you feel pain or discomfort. Now go out and have fun!

Top 5 of the Week

Top 5 Mobility Exercises

Here are the Top 5 Mobility Exercises everyone should do for better movement, injury prevention, and overall flexibility:

1. World's Greatest Stretch 

How

• Start in a deep lunge with one foot forward.

• Place both hands inside your front foot.

• Rotate your torso, reaching one arm toward the ceiling.

• Hold for a few seconds, then switch sides.

2. Cat-Cow Stretch

How

• Get on all fours (hands under shoulders, knees under hips).

• Inhale: Arch your back, lifting your head and tailbone (Cow).

• Exhale: Round your spine, tucking your chin (Cat).

• Repeat for 8-10 reps.

3. 90/90 Hip Stretch

How

• Sit with one leg in front at 90° and the other behind at 90°.

• Keep your chest up and lean forward over your front leg.

• Hold for 30 seconds, then switch sides.

4. Shoulder CARs (Controlled Articular Rotations)

How

• Stand tall, extend one arm forward.

• Slowly rotate it overhead, then behind you in a full circle.

• Keep the motion slow and controlled.

• Repeat for 5 reps per side.

5. Deep Squat Hold

 How

• Stand with feet shoulder-width apart.

• Drop into a deep squat, keeping heels on the ground.

• Hold for 30-60 seconds.

• Use a wall or pole for support if needed.

Do these daily for 5-10 minutes to move better, feel looser, and prevent injuries.

LA Strong!

Our hearts go out to everyone impacted by the devastating fires in Los Angeles. During this difficult time, we’re keeping the affected communities, firefighters, and first responders in our thoughts and prayers.

If you’d like to help, the Red Cross is on the ground providing relief. You can join their efforts by donating. Every little bit helps support those in need. Click on the link below:

Stay safe, stay strong, and let’s all come together to support our neighbors in this time of need.

Quote of the Week

“The greatest wealth is health.” – Virgil

Answer to Last Week’s Trivia

Which mineral is essential for muscle function? Magnesium

Magnesium is important for your muscles, nerves, bones, and blood sugar. Not getting enough over time can increase your risk of heart problems, stroke, diabetes, or osteoporosis. Foods like leafy greens, nuts, seeds, and whole grains are good sources of magnesium.

Trivia Time

What is the closest living relative to the T-Rex?

Stay tuned next week for the Answer.

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