Changing work shifts, jet lag taking a toll on you? Exercising may counter side-effects
Exercising can help people cope with erratic schedules.
By PTI | Updated:
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WASHINGTON: Exercising can help counter the effects of jet lag, shift work, and other disruptions to the body's internal clock and help people cope with erratic schedules.
The researchers from University of California, San Diego and Arizona State University in the US examined body clocks following exercise in 101 participants for up to five and a half days.
The circadian "body"' clock is the 24 hour cycle that regulates many physiological processes including sleeping and eating.
Many factors affect this internal body clock including light and time cues. Exercise has been known to cause shifts in the circadian clock however very little is known about this effect.
The study, published in The Journal of Physiology, showed that exercising at 7 am or between 1 and 4 pm advanced the body clock to an earlier time, and exercising between 7 and 10 pm delayed the body clock to a later time.
Fitness Regime For The Busy Executive
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Hectic schedules and full-time jobs don't have to get in the way of your weight loss.
Stick to these tips to get past the roadblocks.
Hectic schedules and full-time jobs don't have to get in the way of your weight loss.
Stick to these tips to get past the roadblocks.
Maintaining a to-do list is your thing, so just sneak in that gym/yoga/zumba appointment too.
We agree that there is a lot to do, but you can surely take some time out for achieving your fitness goals.
Maintaining a to-do list is your thing, so just sneak in that gym/yoga/zumba appointment too.
We agree that there is a lot to do, but you can surely take some time out for achieving your fitness goa..
Read More
Working out first thing in the morning guarantees that the job is done before excuses begin to pop up.
The first few mornings will be hard, but the more you will force yourself to do it, the easier it will eventually become.
Working out first thing in the morning guarantees that the job is done before excuses begin to pop up.
The first few mornings will be hard, but the more you will force yourself to do it, the easier ..
Read More
Maintain a calorie journal! Yes, it sounds too much, but it totally helps.
If you don't want to write it down, you can also do it via various apps.
Filling out your servings will help you realise and keep a tab on your portion size, and the need to exercise control.
Maintain a calorie journal! Yes, it sounds too much, but it totally helps.
If you don't want to write it down, you can also do it via various apps.
Filling out your servings will help you realise a..
Read More
Initially it might seem like a lot of effort, but in the long run it will save you a lot of time.
Planning lunch ahead of time will help you stick to the healthy options instead of buying a greasy slice of pizza.
Plus, once you invest in the ingredients and they are readily available in your kitchen, there will be no excuse for not packing a nutritious lunch.
Initially it might seem like a lot of effort, but in the long run it will save you a lot of time.
Planning lunch ahead of time will help you stick to the healthy options instead of buying a greasy s..
Read More
Instead of hitting up the vending machine or office candy bowl for an afternoon snack, carry at least five pieces of fresh fruit each week and display them on your desk on Monday morning.
Whenever you want a snack, just stretch your hand out!
These munchies will be light and nutritious and will prevent you from overeating, later in the day.
Instead of hitting up the vending machine or office candy bowl for an afternoon snack, carry at least five pieces of fresh fruit each week and display them on your desk on Monday morning.
Whenever y..
Read More
Just because you are trying to adhere to a fitness regime, does not mean you stop having fun.
Stick to having one drink only, and may be choose white wine over anything else, savour it and sip it slowly.
Just because you are trying to adhere to a fitness regime, does not mean you stop having fun.
Stick to having one drink only, and may be choose white wine over anything else, savour it and sip it sl..
Exercising between 1 and 4 am and at 10 am, however, had little effect on the body clock, and the phase-shifting effects of exercise did not differ based on age nor gender.
"Exercise has been known to cause changes to our body clock. We were able to clearly show in this study when exercise delays the body clock and when it advances it," said Shawn Youngstedt, from Arizona State University.
"This is the first study to compare exercise's effects on the body clock, and could open up the possibility of using exercise to help counter the negative effects of jet lag and shift work," Youngstedt said in a statement.
The baseline timing of each participant's body clock was determined from urine samples collected every 90 minutes to measure the time of the evening rise in melatonin and the peak of melatonin several hours later.
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Participants then walked or ran on a treadmill at a moderate intensity for one hour per day for three consecutive days.
They exercised at one of eight different times of day or night, but each individual exercised at the same time on all three days or nights. The timing of the body clock was re-assessed following the third exercise session.
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Given that the subjects tested were more physically active than average, the results might not translate to the average person.
Further research will look at combining exercise with bright lights and melatonin to see what impact this has on body clocks, as well as examining the effect of changes in exercise duration and intensity on the body clock.
Work On Your Core Fitness: 5 Simple Exercises To Get Started
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The best core exercises are the ones that cover more muscles together and are simple enough to do in the privacy of your home.
(Text: Nishtha Sabharwal)
The best core exercises are the ones that cover more muscles together and are simple enough to do in the privacy of your home. (Text: Nishtha Sabharwal)
Lie on your back with your knees bent. Your heels should be as close to your glutes as possible. Keep your arms to the side. Lift your hips upwards, using your feet and your glutes. Hold the position, and bring it back to start.
Lie on your back with your knees bent. Your heels should be as close to your glutes as possible. Keep your arms to the side. Lift your hips upwards, using your feet and your glutes. Hold the position..
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Lie on your back with your legs bent. Lift your legs and slowly start pedalling in the air. You can do it both clockwise and counterclockwise.
Lie on your back with your legs bent. Lift your legs and slowly start pedalling in the air. You can do it both clockwise and counterclockwise.
Lie on your stomach, then lift your body with your arms (till elbows) supporting you, and your toes at the bottom. Hold the position for as long as possible.
Lie on your stomach, then lift your body with your arms (till elbows) supporting you, and your toes at the bottom. Hold the position for as long as possible.
Lie on your back with your legs bent to support your lower body. Place your hands behind your neck for support. Slowly lift your upper body (not with your neck) and stop when it reaches your knees. Repeat.
Lie on your back with your legs bent to support your lower body. Place your hands behind your neck for support. Slowly lift your upper body (not with your neck) and stop when it reaches your knees. R..
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Stand firmly with your arms behind your neck. Bring one leg up and cross it across your body while bringing the elbow on the opposite side as close to your knee as possible.
Stand firmly with your arms behind your neck. Bring one leg up and cross it across your body while bringing the elbow on the opposite side as close to your knee as possible.
