Seasonal Fitness: Aligning Exercise and Movement with the Circadian Rhythm
I. Introduction
Let's be honest. Not everyone has the time or energy for rigorous physical activity, such as star jumps, squats, and sit-ups. However, exercise is an essential aspect of human health and well-being. Numerous experts agree that exercise offers far more benefits than just weight loss. In fact, it has the power to enhance brain function, fortify bones and muscles, and lower the risk of diseases. For these reasons, dedicating a few moments to physical activity, such as a simple set of sit-ups, can be a valuable investment in one's health. Additionally, exercise plays a crucial role in regulating the body's circadian rhythm, which we will explore in greater detail.
II. Why is seasonal exercise important?
Studies have shown that the specific time of day in which you exercise can significantly impact your circadian rhythm. Exercise raises your body temperature, and if performed early in the day, it leads to an increase in cortisol levels in a natural way. This helps to advance your body clock and leads to more restful sleep at night. Moreover, sleep quality improves as your body temperature drops, allowing for more effective sleep repair.
It's worth noting that the optimal time for exercise may differ based on the season. One cannot afford to take a break from exercising simply because it is too hot in the summer or too cold in the winter if they aspire to maintain a healthy lifestyle. The following sections will examine the importance of exercise at specific times of the day in different seasons.
III. Winter: The Time to Brave the Cold and Get Active
Winter can be a difficult season for exercise. The cold temperatures and the desire to stay warm and cozy under the blankets can make it hard to motivate yourself to get moving. But with the right mindset and preparation, winter can be a great time to start or continue your exercise routine.
A. Best Time to Exercise in Winter
Fitness experts suggest that the best time to exercise in winter is early in the morning. This is because exercising in the morning can help to enhance your cortisol levels, giving you an energy boost for the day ahead. If you're someone who tends to sleep in later in the day, it may be challenging to get up earlier in the morning to exercise, but it can help regulate your body clock and prevent a rise in temper when you want to go to bed at night.
B. Best Exercises to Do During Winter
When it comes to winter exercises, restorative activities are the way to go. This type of exercise helps to rejuvenate your body and mind, making it the perfect choice for the winter season.
C. Jim Laird's Game-Changing Advice for Busy Moms' Fitness
As busy moms, we often try to do everything to an extreme, but fitness expert Jim Laird suggests that we should do the opposite and slow down. His advice is to build a fitness foundation by doing less, as excessive exercise can take a toll on our bodies, depleting our energy, minerals and hormones, as well as affecting our sleep and hydration.
When I first began working with Jim, I was expecting a rigorous exercise program, but to my surprise he told me to do the opposite: reduce my workouts and focus more on walking, floating and restorative yoga. It turns out he was right; when I started doing fewer but more intentional workouts, my body started to shape up, I became stronger and leaner, and I also experienced better endurance.
Jim's advice to reduce exercise and focus on building a fitness foundation has been a game changer for me and many other busy moms. If you're looking to improve your fitness level without overworking your body, his advice may just be the answer you've been looking for (@gymlaird)
IV. Summer, Spring, and Fall Exercise: Best Time to Exercise and Practical Tips to Get the Body Moving
Summer, spring, and fall are the seasons when the weather is more inviting for outdoor activities and exercise. But, with scorching temperatures, it can be difficult to find the motivation to work out. That's why it's essential to keep in mind the best time to exercise to avoid health risks.
A. Best Time to Exercise
Early in the morning to enhance cortisol levels and balance your circadian rhythm
Outside of the hottest hours (10am-1pm) to avoid heatstroke
B. Practical Tips to Get the Body Moving
#1. Stretching – Start your day with stretching, even before you get out of bed. Incorporate stretching into your morning routine.
#2. Walking – Aim for 30 min of brisk walking daily. If not possible, take short walks after each meal. Get outside in the sun. Historically, people got five times more exercise in daily living than today.
#3. Strength Training – Begin slowly and be gentle on your muscles and joints.
#4. Movement – Find ways to incorporate movement into your daily routine, such as standing up while you work or doing air squats while watching the sunrise.
#5. Breathwork – There are many breathing exercises to choose from. Start with slow exhales and be mindful of breathing through your nose while engaging in everyday activities such as working, walking, driving, cooking, and light exercise.
Start slowly and build up to what feels right. Maybe begin with a simple walk outside or a morning routine of stretching and breathwork while watching the sunrise. A useful breathing technique is to inhale regularly and then count to 10 on the exhale, repeating this until you're whispering at the end. This technique, learned from Heathar Shepard @sunlight_Rx, can help you wake up your body and mind.
V. To Wrap Things Up
Regular exercise is key to good health. By incorporating seasonal exercise into your routine, you can not only enhance your physical health, but also improve your sleep by optimizing your circadian rhythm. Aim for a morning walk to boost your cortisol levels and avoid late night exercise which can interfere with sleep. Start slowly and make small changes that will lead to improved sleep, increased energy, stronger muscles, and a better-fitting wardrobe. Set a seasonal exercise schedule and stick to it.
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