Exercise, less sitting time, linked to better sleep

Insomniacs looking for a good night's sleep may want to hit the treadmill, take a walk or play a game of golf or tennis because a new report released on Monday shows exercise promotes good sleep and the more vigorous the workout the better.

Just 10 minutes of exercise a day could make a difference in the duration and quality of sleep, the survey by the non-profit National Sleep Foundation showed.

"We found that exercise and great sleep go together, hand in hand," Max Hirshkowitz, a sleep researcher and the chair of the poll task force, said in an interview.

"We also found a step-wise increase in how vigorous the quality is, in terms of how much you exercise. So if you say you exercise a lot, we found better sleep quality. For people who don't exercise at all we found more sleep problems."

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The Complete Guide to Pitching: Arm strengthening exercises and routines

New York Mets pitcher Billy Wagner pitching (Photo credit: Wikipedia)

The Complete Guide to Pitching: Arm strengthening exercises and routines: "Arm Strengthening Exercises and Routines Through the years, countless exercises, programs, and workouts have been developed for pitchers.

Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable."

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Warm--Up | 6 Surprising Reasons for Warm-Up



Warming up. (Photo credit: Abhijith B.Rao)

 An appropriate warm-up can prevent many injuries, reduce lactic acid in the muscles and help the cardiovascular system prepare for exercise.

1. Warmup Improves Exercise
Warmup will improve exercise and sport performance because warm muscles can contract and relax faster with less effort.

2. Warmup Enhances Oxygen Absorption by Muscles
Oxygen is more readily available to muscles so muscles can function at the preferred aerobic capacity. The heart will need to work less (more optimally) at the beginning of exercise.

3. Gradual Increase in Heart Rate
Increases heart rate gradually, helping the cardiovascular system prepare for exercise.

4. Blood Flow is Increased
Increases blood flow, specifically bringing oxygen to muscle groups that will be utilized.

5. Enables a Proper Mindset and Mental Focus for Exercising
Creates a proper mindset for the exercises to be performed, which is so important for the pure enjoyment that exercise can bring. Also, this creates a mental focus on the training or competition to be performed.

6. Improves Social Interaction
Can be a great social connector between two or more people who are meeting at the facility.

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Safe Exercise - OrthoInfo - AAOS

Exercising (Photo credit: NOAA's National Ocean Service)

Safe Exercise - OrthoInfo - AAOS: "When people begin a new exercise program, they often push their bodies too far and put themselves at risk for injury. The common notion that exercise must be really hard or painful to be beneficial is simply wrong. Moderation is the key to safe exercise. Safe exercise programs start slowly and gradually build up in intensity, frequency, and duration. In addition, if you have an existing health problem, such as high blood pressure, diabetes, a history of heart disease, or are a smoker, you should contact your doctor before beginning any vigorous physical activity."

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Warm Up, Cool Down and Be Flexible - OrthoInfo - AAOS

cooling down (Photo credit: zoetnet)

Warm Up (Photo credit: cleber)

Warm Up, Cool Down and Be Flexible - OrthoInfo - AAOS: "An effective fitness program is more than aerobic training and strength building. To really reap the benefits of exercise, you need to add flexibility and balance training to the mix. Stretching can help your body get ready for exercise. It is also an essential part of recovering from aerobic activity. All exercise sessions should end with stretching — and not just for the mental relaxation benefits. Increasing your flexibility improves your ability to move easily and can reduce your risk for injury."

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Stretching: Focus on flexibility - MayoClinic.com

Stretching (Photo credit: hosieo)

Stretching: Focus on flexibility - MayoClinic.com: "Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right? Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly."

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