Longevity Bloomington Newsletter #3 - Sleep & Resiliency
Research Roundup: stronger (and fitter) people are more resilient
This landmark study of 122,000 (!) patients looked at the association between cardiorespiratory fitness and long-term mortality. What did they find?
When compared to the individuals with the lowest fitness levels, the folks with the highest fitness levels exhibited an 80% reduction in mortality risk!!
Additionally, the risk of having low fitness levels was significantly more dangerous than traditional risk factors such as coronary artery disease, diabetes and even smoking.
What about strength?
A moderate amount of resistance training resulted in a ~30% reduction in mortality for women in this study and a similar reduction for men in this study. These improvements are independent of the beneficial changes seen with aerobic exercise!
Tips for Better Sleep
By now, we should all be aware of the importance of sleep. Not getting enough sleep is associated with developing chronic pain, inflammation, high blood pressure, obesity and diabetes and many other poor health outcomes.
Here are some tips to improve your sleep:
Go to sleep and wake up at the same time every day
Develop a relaxing bed time routine (reading, warm bath or meditation for example)
Avoid caffeine and alcohol at least 4 hours before bedtime
Stop using your phone or tablet at least 30 minutes prior to going to sleep
Avoid consuming a large meal 2-3 hours before going to bed
Longevity Update
Please welcome Lilly Garard to the Longevity Bloomington family! Lilly will be joining us during class as an assistant instructor. She is a senior at IU studying Fitness and Wellness. After graduation, she is hoping to become a health coach and fitness instructor. Welcome Lilly
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