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If you consistently do not get enough quality sleep, you are at higher risk for conditions like heart disease, diabetes, obesity, headaches and depression. Try to stay in the suggested guidelines for amount of sleep - getting too much sleep on a regular basis can be problematic for health as well. If you feel as though you are not getting enough sleep on a regular basis and it is affecting your work or personal life, talk to your primary care doctor to discuss whether you may have an underlying sleep disorder, like insomnia or sleep apnea.
While there are no specific guidelines for how much relaxation a person should incorporate into their lifestyle, making time to unwind and enjoy life is an important part of maintaining good health. Deep relaxation, like meditation, when practiced regularly not only relieves stress and anxiety, but also is shown to improve mood.
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Deep relaxation has many other potential benefits as well—it can decrease blood pressure, relieve pain, and improve your immune and cardiovascular systems. Making time to find enjoyment is also an important element of relaxation.
Laughing decreases pain, may help your heart and lungs, promotes muscle relaxation and can reduce anxiety. Long-term stress, if not addressed, can cause a host of health issues, including chest pain, headaches, digestive issues, anxiety, depression changes in sexual desire and the ability to focus.
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Not only does exercise help control weight, it also improves mental health, mood, chances of living longer, and the strength of your bones and muscles. Children and adolescents need an hour of physical activity every day, with vigorous activity at least 3 days each week. They also need muscle and bone strengthening exercises at least 3 days of the week. Moderate intensive activities include briskly walking, gardening, playing doubles tennis or a leisurely bike ride. Vigorous intensive activities include jogging, running, swimming laps, jumping rope, hiking or group activities like Zumba or step aerobics.
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Muscle-strengthening activities to include in your routine twice a week include yoga, lifting weights, resistance band exercises and body-weight resistance activities like push ups and sit ups. Ten minutes of moderate or vigorous activity at a time 15 times a week roughly twice a day will take care of it. Not getting enough exercise puts you at increased risk for cardiovascular disease, type 2 diabetes, metabolic syndrome, high blood pressure and some cancers.
Additionally, if you sit or stand for too long, you are more likely to have back pain, so it is important to alternate standing and sitting throughout the day and make sure to move around periodically.
SLEEP ;34 9 Health behaviors of adults: United States, — National Center for Health Statistics. Vital Health Statistics 10 Stress Management: Approaches for preventing and reducing stress. Perfect summer escapist reading.
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