Sleep Hygiene
TRUE OR FALSE: physical activity during the day can help you fall asleep more easily during the night.
True! However, too much activity 30 mins to an hour before bed can keep you awake. Remember to wind down!
Why is regular physical activity important for heart health?
Improves cardiovascular health: Physical activity strengthens the heart and improves circulation, reducing the risk of heart disease, stroke, and high blood pressure.
____________ are essential for maintaining strong bones and teeth.
Calcium
______ activities, such as spending time with loved ones or playing with pets, can help reduce stress and promote relaxation.
Social
Avoid caffeine or nicotine at least ____ hours before going to bed
4 - 6 hours
How does stretching help improve flexibility?
Stretching helps improve flexibility by lengthening muscles and increasing their range of motion. This allows muscles and joints to move more freely during exercise, reducing the risk of strains and sprains.
_____ are essential for building and repairing tissues in the body.
Protein
Taking regular ______ breaks throughout the day can help prevent burnout and promote relaxation.
What is rest
An adult between the ages of 18-60 needs on average ___ hours of sleep per night.
7 hours or more
What are some creative ways to incorporate physical activity into a busy schedule?
Take active breaks: Combine exercise with daily tasks: Make it social: Multitask: etc...
_______ are the body's main source of energy.
what is a Carbohydrates
Taking deep breaths and practicing _______ can help reduce stress and promote relaxation.
mindfulness
What is an example of a sleep ritual?
Ex: relaxing stretches or breathing exercises for 15 minutes before bed each night, or sit calmly with a cup of caffeine-free tea...etc.
Physical activity stimulates the release of ______, which are neurotransmitters that promote feelings of happiness.
endorphins
Consuming too much _____ can increase the risk of heart disease and other health problems.
What is Sodium
________ techniques, such as visualization or guided imagery, can help induce a state of relaxation.
Visualization
Having a hot _____ 1-2 hours before bedtime can be useful, as it will raise your body temperature, causing you to feel sleepy as your body temperature drops again
bath or shower
Physical activity plays a crucial role in ____________ management by burning calories and boosting metabolism.
weight
_______ are important for maintaining healthy skin, hair, and nails.
What is Vitamins
_______ exercises, such as yoga or tai chi, can help promote relaxation and reduce anxiety.
Mind-body