It is a very common practice to sign up for a gym membership. You get excited about going to transform your physique, or build some muscle with the gym equipment. The gym is not cut out for everyone, though, and it’s a sad reality that people keep their membership without setting foot in the gym for months. 

If you want to build muscle and maintain strength, you do not need access to a gym or health club. All you need is a little creativity and a few pieces of equipment, in some instances, to get an effective workout that yields similar benefits you would get from training in a gym. 

Use Resistance Bands

An entire weight rack can take up quite a bit of space and it isn’t easy to travel with, either. Not to mention, weights can be intense and intimidating for seniors or people who are new to strength training. Resistance bands, or exercise loops, are a great alternative because they are portable, inexpensive, and have different amounts of tension. Some resistance bands have handles or Velcro closures so that you can easily remove them. When you use resistance bands, your muscles have to work against the band’s tension during the exercises. The more you pull the band from its original shape, the harder your muscles have to work. 

Try Pilates

You do not have to join a Pilates studio in order to engage in this exercise system. Mat Pilates focuses on enhancing core strength, controlling breathing, and increasing spinal mobility. You only need a mat or comfortable rug and a few optional props for an excellent home workout. In one meta-analysis, older adults who did Pilates experienced better balance, flexibility, and lower limb strength. If you do not know where to start, there are many Pilates programs available online that range from beginner to expert skill levels. 

Do Bodyweight Exercises

Believe it or not, you can build muscle and strength just by doing exercises that use your body’s own weight as resistance. Lunges, planks, push-ups, squats, and more are bodyweight movements that do not require equipment or a lot of space. One possible downside of bodyweight exercise is that you cannot increase the weight over time. If you want to build muscle, you have to regularly challenge yourself as the body gets stronger, a process called progressive overload. To do that with bodyweight exercises, you can add more reps to your sets, shorten the rest time between sets, and find more advanced movements. 

Go To The Park

Some parks have outdoor exercise equipment, and some playgrounds have pull-up bars. These are accessible, free, and provide you with the opportunity to do different exercises than you could at home. One study found that older adults who used outdoor exercise equipment twice weekly for two months showed improvements in strength and overall fitness. Outdoor exercise machines typically require a person to use their own bodyweight as resistance. If you don’t have access to one of these parks, you can get creative with your workouts at a regular playground. Hang from the monkey bars to enhance grip strength, or do push-ups with your feet in a swing to enhance core strength and balance. 

Use Household Items

You just need a little creativity and the right perspective to turn your home into a gym. Look for opportunities to add weighted items to your bodyweight exercises. After all, 10 pounds is 10 pounds, be it in the form of a dumbbell or jug of laundry detergent. Hold a bag of dog food or kitty litter at your chest when you do squats. You can use magazines or frisbees on the carpet to mimic sliders, which you put on your hands or feet. You don’t need a stair climber machine if you have stairs at home! As long as you are creative, you can accomplish a lot with things you have in your home.

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You can go to the gym, hop on the treadmill, exercise bike, or elliptical for 45-60 minutes. There is nothing wrong with that, and many people enjoy the camaraderie of the gym. If you don’t have a gym membership, though, you can still lace up those sneakers, put on some workout attire, and get a workout in without leaving the house. 

Sometimes, there isn’t enough time in the day to make it to the gym. Not to mention, it is an extra expense, which is pointless if you don’t make use of the gym. With a little space and the ability to push yourself, you can easily exercise in your own home. The best way to get the blood flowing and sweat dripping is to engage in plyometric exercises. 

Benefits Of Plyometric Exercises

Plyometric exercises use the force and speed of various movements to build muscle power. The exercises activate fast-twitch muscle fibers that are for short bursts of energy. These are great at-home exercises because they don’t require a lot of space or gym equipment. They do, however, require max effort, which ultimately increases cardiovascular benefits. The key to reaping all of the benefits of these exercises is to fire up your core temperature. That causes the sweat to flow, which is the body’s way of cooling down. The more strenuous the workout, the more heat the body produces. 

If you go through the following exercises and do not sweat at all, you need to increase the intensity. Maybe that means you take fewer breaks between exercises. You can always find a way to either perform a low-impact variation of the exercise, or make it harder on yourself. The thing to remember with these exercises is that you want to get sweaty!

Squat Jumps

Stand straight up with your feet slightly wider than hip-distance apart. Push your hips back and down, keeping your weight in the heels and your back straight. Once you are in the squat position, engage your glutes, drive through your heels, and explode, extending your hips and springing off your toes to jump into the air. Land softly back into a squat position and continue to repeat the jumps. Complete three sets of 10 reps.

Skater Jumps

Stand straight up with your feet hip-distance apart. Steady your core and engage your left quad and glutes to jump to the right, landing on your right foot with your knee bent. Keep your chest up, hips, back, and bring your left foot behind your right, keeping it off the ground. Immediately push off your right foot to hop to the left. Continue alternating until you complete 10 reps per side. Complete two more sets, resting in between. 

Mountain Climbers

Begin in a high plank position, stacking your shoulders over your wrists. Engage your core and form a straight line from your shoulders to your heels. Maintain a flat back and tight core as you drive your right knee in toward your chest and then straighten it back quickly. Immediately drive the left knee toward your chest and continue alternating like this for a total of 30 seconds. Complete three 30-second sets, resting for one to two minutes between each set. 

Pike-Ups

Begin in a high plank position, stacking your shoulders over your wrists. Form a straight line from your shoulders to your heels. Jump your feet in as you drive your hips into the air, forming a pike shape, or reverse V-shape. You should engage your lower abdominals to help with this jump. Immediately hop your feet back into plank position and then repeat for 30 seconds. Complete three sets of 30-second reps, resting for one to two minutes between each set. 

Lateral Hurdle Hops

Begin by standing straight up with your feet together. Place a yoga block outside your right foot, or imagine that there is some sort of object that you must hurdle over. Bend your knees slightly and hop over the “hurdle” to your right, landing softly with your knees bent. Immediately jump back to your left and then continue alternating side to side for 20 seconds. Complete three sets of 20-second reps, resting for one minute between each set. 

Burpees

Stand up straight with your feet hip-distance apart and arms by your sides. Bend your knees and place both hands on the ground before you hop your feet back behind you to enter a plank position. Keep your core tight and form a straight line from your shoulders to your heels. Quickly hop your feet back to your hands and engage your glutes to drive through your heels to jump up, while simultaneously extending your arms overhead. Land softly and continue through this cycle to complete 10 burpees. Complete three sets of 10 reps.

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A lot of people feel like they need to do complete resets in order to improve mental health. Social media detoxes, new workout plans, better sleep schedules, and a strict morning routine, ideally all at once, are the changes pushed upon those struggling with mental health issues. When you frame change that way, it can start to feel less meaningful. An all-or-nothing approach is not always the answer, and it can actually put more pressure on people who already feel overwhelmed. 

Research suggests that lasting behavioral change occurs when you perform small, repeatable actions instead of a sweeping transformation. This is where micro habits enter the equation. We are talking about things that take five minutes or less to complete and help reduce stress, regulate emotions, and help you gain a greater sense of control. You can manage them easily and fit them into your daily routine. Consider the following gentle and doable micro habits to help get you started on a better mental health journey. 

Move Your Body In A Way That Feels Fun

Want to feel better and quickly improve your mood? Movement is the easiest way to achieve that, and you don’t have to engage in hours of physical activity to do so. Even in short bursts, physical activity helps improve circulation and signals safety to the nervous system. It even prompts the release of feel-good neurotransmitters like serotonin and dopamine. Find a way to move your body that makes you happy, be it a dance class, Zumba in the park, or a game of tag with your child. You can even dance for one song in your living room and take a break to stretch. Those five minutes of activity do more for your mental health than you realize. 

Use Temperature And Ritual As A Reset

Believe it or not, small sensory shifts can be very powerful. When your thoughts are tangled or your stress response is activated, you notice changes in the body. Bringing yourself into the present moment can help you anchor yourself and avoid spiraling out of control. For some people, that reset comes through a simple change of temperature at the end of a shower. Perhaps you turn your shower to cold water in the last 20 seconds right before you are done. That can help reset the mind, in addition to a long list of other benefits. If cold water does not appeal to you, a brief step outside for fresh air, splashing cold water on your face, or placing your hand on your heart to take a few deep breaths may do the trick. The goal is to ground yourself in your body through a physical change to gain a mindful reset. 

Put Your Thoughts On Paper

A crowded mind can cause you to engage in unhealthy habits, such as doom scrolling or snacking. Whether you know it or not, you are doing something to distract yourself from the discomfort. A brief journaling session is a great way to release all of that tension. Do not push thoughts away; rather, give yourself the opportunity to let them move freely through you and onto the page. Set a timer for five minutes and just write freely without structure. You do not have to sound insightful because the purpose of this exercise is to give those swirling thoughts a place to land. Moving them out of your head and onto the page can give your nervous system the space it needs to settle down. 

Return To Your Comfort Rituals

When stress levels are high, it can feel grounding to do something familiar. Perhaps you rewatch a clip from your favorite show, listen to an album you love, or reread a chapter of a book that inspired you. Even if it seems small, predictability can calm the nervous system. There is a reason that certain songs, stories, or shows become comfort picks. The brain already knows what happens next, which reduces the cognitive load and creates a sense of safety. If your thoughts feel heavy or overwhelming, that steadiness matters a great deal. Keep a short list of things that comfort you on your phone. That way, you can easily access things that calm your mind in moments of stress or anxiety.

Build Micro-Moments Of Connection

There is great power in connecting with others, pets, toys, etc. Connection is protective for your mental health, but it doesn’t have to be time-consuming or elaborate. Brief moments count, too! Take a second to focus on an interaction, making full eye contact during a conversation or playing with your pet. Put your phone away and share a few undistracted minutes with a loved one to help shift your nervous system out of the fight-or-flight response and into a more regulated state.

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Working out is many things: exhilarating, fun, challenging, and it provides a long list of health benefits. What is not so enjoyable is the post-workout soreness that you experience after an intense workout session. Perhaps you joined a Pilates studio or you recently started hiking more seriously. If so, then you are familiar with the pain that can permeate your limbs the next day, but as unpleasant as the pain may be, sore muscles are quite normal after working out. 

The official term for this post-workout muscle pain is “delayed onset muscle soreness.” You can typically start to experience this pain a few hours after you finish your workout. That is especially true if you don’t exercise regularly, or if you haven’t done so in a long time. Trying a new workout routine, circuit, or even a new move can cause post-exercise muscle soreness. 

How To Alleviate This Pain

One of the easiest ways to help ease the pain is by using a foam roller, which is a cylindrical device made of foam. Depending on the type of foam roller, it can be softer or harder. Some of them vibrate to add a percussive massage element, while others are extra firm and textured, which enhances the intensity. These rollers help loosen tight muscles, getting rid of knots and reducing muscle soreness in the process. 

You can roll any area of the body that experiences pain or discomfort. The different lengths, shapes, and densities make the recovery fully customizable to your needs. Good foam rollers can be expensive because cheaper materials will dent or lose firmness over time. Invest in a quality foam roller to experience the following benefits. 

Localized Pain Relief

By using foam rollers or massage guns, you can target specific portions of a tight muscle. Doing so can provide near instantaneous relief, even if the area is extremely sore or tender. If you have experienced localized pain relief in an area due to stretching, you can expect a bigger benefit from foam rolling instead. The foam roller not only works to stretch the muscle, but also targets the sore area of the muscle belly. As long as you apply the proper amount of pressure and avoid a direct pressure point on bony structures, you can experience relief. 

Improved Passive Range Of Motion

Foam rolling is a form of self-myofascial release that can help improve flexibility and muscle recovery. Since foam rolling loosens the muscle fibers, you can expect a direct improvement in flexibility following your session. By foam rolling, you can improve localized range of motion by 10-15% temporarily. That is more important for people who regularly engage in activities that require a large range of motion. That said, it is equally beneficial for people who need help maintaining day-to-day activities. 

Improved Mobility 

There is a difference between flexibility and mobility. Although the two are related, they are not the same. Improving passive range of motion through flexibility training has a direct affect on your ability to move through larger ranges of motion (mobility). Foam rolling directly improves mobility as a result of improving passive range of motion. 

Increased Blood Flow

One study reported a 75% increase in total blood flow to an area directly after foam rolling. Not only does improved blood flow enhance recovery of the affected tissues, but it also helps prepare the body for movement or activity. This can help reduce delayed onset muscle soreness when applied post workout or after a strenuous activity. 

Accelerated Recovery From Strenuous Activity

By improving blood flow to the area and reducing inflammation, foam rolling can help muscles recover more quickly after engaging in strenuous activity. Foam rolling is also relaxing, and the enjoyability of a recovery tool is extremely crucial, as it makes you want to do it more often. Various studies confirm that foam rolling after strenuous activity increases anti-inflammatory proteins and reduces pro-inflammatory proteins. That results in less inflammation and aids recovery.

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Add a little pep to your step when you start your morning with this energizing, refreshing green smoothie. Made with tropical, juicy pineapple, creamy banana, nutrient-dense kale, and homemade almond milk. this smoothie is an ideal breakfast or pre- or post-workout snack. It blends easily in less than a minute and you can personalize it with optional add-ons, including chia seeds, fresh ginger, lemon juice, or fresh mint.

If you have an aversion to kale, that is completely okay, but you are missing out on valuable nutrients by avoiding it. You can use spinach in its place, but should you decide to use kale, make sure that you remove the thick, fibrous stems. That will make all the difference to your smoothie. It makes it silky smooth and you won’t feel like you are chewing grass when you drink it. Ideally, you should use frozen pineapple chunks, as doing so adds thickness to the smoothie. Feel free to use fresh pineapple chunks if you prefer a lighter consistency to your smoothie.

We recommend using a frozen banana to create a lovely creamy base for your smoothie. That will pair beautifully with the homemade almond milk, which also adds a subtle nutty flavor that complements the rest of the ingredients. Should you have a nut allergy, feel free to replace the homemade almond milk with homemade hemp seed milk, homemade pumpkin seed milk, or even homemade sunflower seed milk. You can easily find recipes for all of those non-dairy milks in our recipe section.

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Dumbbell side bends, cardio, sit-ups, and other exercises don’t seem to chip away at those love handles. Does this sound familiar? That doesn’t mean you have to give up; rather, you need to pivot and change up your workout routine, or begin anew. Banish that belly fat and get yourself a lean torso with the six moves in this article. 

What Are Love Handles? 

Caused by fat retention and accumulation around the hips and abdominal area, love handles refer to excess fat that sits at the sides of your waist. They can hang over the top of your pants and are very noticeable when you wear tight clothes. Love handles are especially stubborn when it comes to getting rid of them. This is because they don’t respond as quickly to diet and exercise changes as other parts of the body. If you maintain a consistent regimen, you will reap the results!

The exercises in this article are effective because they are fast-paced and target the rectus and transverse abdominals. In order to burn belly fat, you have to do more than cardio and sit-ups. Exercise physiologists agree that the body has to enter a thermogenic state that leads to an accelerated rate of fat loss. Ideally, you complete the following exercises as a circuit once a week, in addition to other exercises that strengthen and condition the body. High-intensity interval training (HIIT) workouts can also help you lose those love handles. 

Russian Twists

Sit on the floor with legs bent and feet on the ground. Grab a medicine ball or weight (doesn’t have to be heavy) and hold it just above your abs. Lean your upper body back until you reach a 45-degree angle to the floor. If you have stronger abs, you can hover your feet above the floor as well. Rotate your torso to the right, reaching your arms across and behind you with the weight and then immediately switch sides. Continue twisting from side to side, making sure that your legs are stationary throughout. Complete four sets of 15 reps.

Battle Rope Waves

Stand up straight with your feet hip-distance apart at the ends of the battle rope. Bend your knees slightly and engage your core. Grip the ends of the rope in both hands and allow your arms to hang straight down at the center of your torso. Sit back into a half squat and then explode your body upward, driving through your heels to extend your knees and hips as you swing your arms up over your head. Immediately return to the half squat and continue the movement for 30 seconds. Complete a total of four sets.

Sledgehammer Overhead Strikes

If you don’t have a sledgehammer, a weighted club or mace will work just fine. Grab the piece of equipment with your left hand on the bottom and right hand near the hammer, or end. Raise the hammer up and over your right shoulder, bringing it down in a swift motion toward the center of a large tire. This motion is very similar to chopping wood. Alternate sides and continue alternating every swing for a total of 20 reps. Complete a total of three sets.

Forearm Plank

Did you think we’d let you off the hook without a plank? Begin lying face down on the floor with your legs extended behind you, placing your forearms on the floor. Make sure that your elbows are directly under your shoulders and by your sides. Lift your hips off the ground and support your body weight using your forearms and toes. Maintain a neutral spine and tight core for 30 seconds. Complete a total of four sets.

Box Jump

Before you begin, make sure that the box you choose is a comfortable height. You don’t want to injure yourself by missing the box or falling back because the box is too tall. Stand up straight with your feet shoulder-width apart about two feet away from the box. When you’re ready to jump, drop into a lower squat and swing your arms back. Push through your heels, engaging your quads and glutes, and propel yourself onto the box. Carefully step down and continue to jump for 10-12 reps, completing a total of four sets. 

Kettlebell Swings

Stand up straight with your feet slightly wider than hip-distance apart. Grab hold of a kettlebell that is comfortable for you to hold and swing. Stand up so that you’re holding the kettlebell between your legs. Bend your knees slightly and drive your hips back to lower the body (not too low) a little. In a fluid motion, thrust your hips forward while swinging the kettlebell up until your arms are parallel to the ground. Keep your glutes and core engaged throughout the exercise. Complete four sets of 15 reps.

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We are going to let you in on a little secret: you do not need a gym membership to be physically active. There are multi-joint movements, such as squats and deadlifts, that work multiple muscle groups simultaneously. In fitness, these are known as compound exercises, which help burn fat and build muscle more efficiently. You can do these exercises with weight, or you can use your bodyweight. 

Bodyweight moves are quite versatile and you can do them almost anywhere. Do them in your hotel room on vacation, in a small apartment, or in your living room. Bodyweight compound exercises are also accessible and efficient, working as many muscles as possible in each move. 

Before we detail the following compound exercises, we want to let you know that this is not a workout routine or plan. You probably should not do all of these exercises in one routine. It would be better to choose two or three moves that target your upper body and another two to three that target your lower body. If you really want to get after it, you can do more than that, but start slow and build intensity from there. 

Reverse Lunge With Knee Drive

Get ready to activate your glutes, quads, and core with this compound exercise! Begin by standing up from your feet hip-distance apart. Take a controlled lunge, or large step, back with your left foot. As you lunge back with your left foot, drive your left arm in front of you (almost as if taking a running stride) to help maintain balance. Bend your right knee until your right thigh is parallel to the floor and your left knee is nearly touching the floor. From this position, Engage your right glute and quads to drive up and continue past the starting position to bring your left knee up as high as it will go. That is one rep. Complete a total of reps per side. You can rest for a minute or two between sets if you want to do multiple sets.

Air Squat

An air squat, or bodyweight squat, is a great way to engage your glutes, quads, hamstrings, and calves. Basically, it is a great lower-body exercise. Stand up straight with your feet slightly wider than your shoulders. Keep your feet parallel and turn your toes outward just a little. Bend your knees, sinking your hips back as if to sit down in a chair. Keep your weight back in your heels until you enter a low squat. Drive through your heels, engaging your glutes to return to the starting position. Complete three sets of 10 squats. 

Band-Assisted Pull-Up

For this exercise, you will need a pull-up bar and a resistance band. Secure a large resistance band around a pull-up bar. A band with more resistance will provide more assistance/momentum to pull yourself up. Stand on a stable object and step safely into the resistance band after grabbing the pull-up bar. With a neutral spine, engage your core and back to pull yourself up. The band will provide you with momentum to lift up. Lower down carefully to complete one rep. Complete a total of three sets of eight to 10 reps. 

Burpee

Doesn’t everyone love a good burpee? It’s a full-body exercise that helps to enhance both muscle and cardiovascular strength. Stand up straight and lower down into a crouching squat. Place your hands on the floor and jump your feet back to enter a high plank position. Complete one basic push-up (if you have the strength) before jumping your feet outside your hands to enter a low squat. Drive through your heels, engaging your glutes to explode into a jump, raising your arms overhead in the process. Land with bent knees for a softer landing. Since burpees are challenging, begin with three sets of four to six reps, and you can increase the number of reps per set as you see fit.

Basic Push-Up

Begin in a high plank position with your hands directly under your shoulders and back flat. Square your hips and engage your core to maintain stability. Take a deep breath in and bend your elbows as you exhale, lowering your chest to the ground. Once your shoulders are in line with your elbows, engage your chest and shoulders to push back up to the starting position. If that is too difficult, do this exercise with your knees on the floor. Complete three sets of eight to 10 reps. 

Single-Leg Bridge

Lie flat on your back, bend your knees, and place your feet flat on the ground about six inches or so from your buttocks. Place your arms flat on the ground for stability as you raise your right leg toward the ceiling. Press your left heel into the floor and engage your glutes to lift your pelvis off the ground, maintaining a stiff bridge position with your body. Slowly lower yourself back down to the ground to complete one rep. Complete a total of three sets of 10 reps per side. If the single-leg bridge is too difficult, keep both feet on the floor to do a regular bridge.

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December is the month when celebrations, vacations, and lots of eating take place. If you succumb to the power of hot chocolate, candy canes, and pumpkin spice lattes, then your caloric intake dramatically increases. Then New Year’s Eve rolls around and you treat yourself to appetizers and libations. January arrives and the weather is still cold, decreasing the likelihood that you’ll go out and get a gym membership like you said you would.

Even though you may not gain 15 pounds, winter weight gain is a real thing. Shorter days, longer nights, and colder weather trigger the human’s animalistic urge to survive. Winter weather also gives people the desire to enjoy more comfort food in an effort to stay warm. And people continue to enjoy these heavy meals long after the holidays are over. Finally, fat cells are also more sensitive to sunlight, which is something that lacks during the winter. All of these things make gaining weight during winter a lot easier than you could ever imagine. 

You don’t have to let winter control your weight when you are aware of why weight gain happens. Even though the holidays are over, winter still has its ways of tempting you. Continue reading to learn about common ways people gain weight during the winter. 

Changes In Sleep Habits

The lack of sunshine and colder temperatures can negatively affect your sleep habits. When you cannot maintain healthy sleep patterns, you are more prone to overeating and choosing less nutritious foods. According to registered dietitians, the darker days and cold can cause people to hit snooze on alarms more frequently. This can throw off eating times, and may even cause people to skip breakfast because of rushing to leave the house. Skipping breakfast can lead to drive-thru breakfast orders or overeating later in the day. It may even cause higher sugar cravings. 

People Eat More Like Animals

Researchers suggest that humans tend to eat more like animals in colder climates. Colder temperatures activate the internal drive in the same way as it does in animals. This means that the body craves more calories to gain fat in order to promote internal insulation. When you’re cold, the body burns more calories to raise the core temperature, causing people to eat and refuel the tank. There’s nothing wrong with eating more, but choosing nutritious options over unhealthy foods is often the obstacle to overcome. Choose hearty stews with potatoes, legumes, and vegetables and bowls with whole grains and roasted vegetables to fill up with nutrients. 

Dehydration

You’d think that summer is the most common season to experience dehydration, but hydration issues still occur during the colder months. When the temperature drops, people don sweaters, scarves, beanies, gloves, and more. These clothing items cause people to sweat, just as outdoor heat causes people to sweat during summer. When the body is in a state of dehydration, it’s common to reach for additional calories to consume. It’s understandable that you don’t always want to drink cold water, so consider drinking herbal, caffeine-free teas to help promote hydration during winter.

Seasonal Affective Disorder

Shorter days and lack of sunshine can have a significant affect on your mood. Sometimes, it takes moving to a place that experiences more sunshine and warmer weather to realize that they help lift your spirits. Seasonal affective disorder (SAD) is a type of depression caused by seasonal change. As is typical with mood disorders, SAD can cause poor diet quality that ultimately leads to weight gain. Although exercise can help boost mood and counteract weight gain, a dietary change is often necessary. 

People Don’t Exercise As Much

Naturally, the winter cold doesn’t entice people to exercise outside, although there are some people who run no matter the conditions. Failure to spend time in the sun and outside can lead to the previously mentioned SAD. Lack of exercise also contributes to weight gain during the winter. Some people postpone exercise in December and vow to resume their workout regimen in the New Year. This doesn’t always come to fruition, and people remain in an exercise lull until warmer weather arrives. With so many exercise apps and online workout videos, it’s easier than ever to workout whenever and wherever. Don’t let the weather dictate when you work out!

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Considering that the average person sleeps for one-third of their life, you could argue that sleep is vital to overall health. When you wake up after a good night’s sleep, you feel more energized and are less likely to eat unhealthy foods. High-quality sleep is also essential to your exercise or training routine, as it aids muscle recovery and reduces muscle soreness. Yes, stretching, proper hydration, and a balanced diet can support and aid muscle repair, sleep is one of the most powerful and overlooked tools for building muscle and enhancing endurance. 

How Much Sleep Is Recommended?

On average, most adults require seven to nine hours of sleep per night. Athletes and people who have more intense workout regimens may require more sleep for optimal muscle recovery and performance. That said, sleep needs vary from person to person, depending on the following factors:

• The type of activity
• Age
• Training intensity and workout schedule
• Nutrition
• Overall health
• Fitness level

How Does Sleep Help Your Muscles Recover?

Believe it or not, the muscle recovery process begins once your workout comes to a close. Exercise causes microscopic tears, or microtears, in muscle fibers and they require repair in order to build muscle mass and keep muscles strong. During sleep, the body shifts into repair mode, rebuilding and healing the muscles you engaged during your workout. Continue reading to learn how good sleep aids muscle recovery. 

Supports Protein Synthesis

Protein synthesis is the bodily process of converting proteins from the foods you eat into muscle tissue. This is an integral stop in both muscle repair and growth post-exercise, and sleep plays a supportive role in this process. If you don’t get sufficient sleep, the body’s ability to synthesize protein after a workout is reduced. Studies suggest that consuming about 30 grams (g) of protein before bed may increase protein synthesis during sleep. 

Controls Inflammation

Exercise causes temporary inflammation in muscle tissues. Although inflammation is part of the body’s natural healing process, it can contribute to delayed-onset muscle soreness (DOMS) after physical activity. During sleep, the immune system releases chemicals that help control inflammation and remove waste products that build up in the muscles during exercise. By getting a good night’s sleep, you aid the body’s ability to control inflammation, which in turn supports muscle recovery and reduces muscle soreness. 

Increases Growth Hormone Production

When the body is in deep sleep, it releases growth hormones, which supports muscle repair and growth. Growth hormone also encourages the production of other hormones involved with muscle recovery, such as insulin-like growth factor hormone (IGF-1). That hormone helps repair those micro tears caused during exercise. 

Improves Mental Focus

When you sleep seven to nine hours per night, your concentration, decision-making abilities, and reaction time all improve. All of those things are necessary for safe and effective workouts. Statistically, you are more likely to follow your training plan, maintain proper form, and stay motivated when you are well-rested. 

Restores Energy

The muscles store glycogen (sugar) for energy, and these stores get depleted during exercise. During sleep, the body converts carbohydrates and other nutrients into glycogen, which restores muscle glycogen levels and helps them recharge. 

Reduces Muscle Tension

As you transition from light sleep to deep sleep, the muscles gradually relax, allowing them to release tension from daily activities and exercise. This process helps support overall muscle recovery. 

Does Less Sleep Affect Muscle Recovery?

If you do not get enough sleep, you ultimately slow down the body’s recovery process, which impairs muscle growth and strength. While inadequate sleep impacts muscle performance, it can also cause:

• Increased inflammation and muscle soreness
• Poor coordination and balance
• Slower muscle repair and growth
• Increased fatigue
• Decreased muscle strength and endurance
• Reduced motivation to exercise
• Higher risk of injuries, such as sprains, strains, and injuries from overuse
• Slower reaction times

If you need to enhance athletic performance and aid muscle recovery, you may want to consider the Athletic Package. It is a comprehensive group of herbal supplements that work to nourish the musculoskeletal system for enhanced athletic performance.

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The holiday season is synonymous with baked goods, treats, and more treats. There are too many options for overindulging in high-calorie foods. From office holiday parties to gatherings with friends and family, it’s safe to say that there is no shortage of food. And after all, the new year is right around the corner, which means that you can put off working out until then, right? Wrong! Just because your workout routine is disrupted by the holiday bustle, you do not have to avoid physical activity altogether. 

Movement is important for all members of the family, and if you have children it is especially vital for their development. Physical activity supports growing muscles and works to boost brain development. Not to mention, it helps kids burn off extra energy to help tire them out for bedtime. 

To help you stay active this holiday season, we encourage you to wrangle the family and connect with them by engaging in the following simple activities. They’ll keep you and the kids moving!

Enjoy A Winter Nature Adventure

Perhaps you live in an area that is blanketed in snow, or maybe the weather is wonderfully chilly. Going outside for a run may not seem enticing, and we don’t blame you. Instead, consider a winter activity, especially if there is snow. You can try sledding, make snow angels, have a snowball fight, or head to the slopes for a snowboard or ski session. You can simplify it all and have a fun nature walk or scavenger hunt where you look for pinecones, animal tracks, or festive decorations. Playful outdoor exploration encourages curiosity and gets kids moving and away from screens. 

Create An Indoor Obstacle Course

You do not have to go outside to have fun with the kiddos. Grab your pillows, chairs, cardboard boxes, and more to make a safe obstacle course in your living room. Kids love testing their gross-motor skills, and an obstacle course is a fun and simple way to keep them engaged. The silliness and laughter that will ensue will be cherished memories. That is the kind of holiday fun you want to remember forever. 

Go On A Holiday Lights Walk

Shorter days mean that you can see holiday lights before it gets too late, so a holiday lights walk will not interfere with bedtime. Grab some hot tea and take a walk through your neighborhood, or a neighborhood known for extravagant lights. Kids love spotting their favorite displays and walking together is a great way to incorporate light movement into your evening routine. 

Visit A Local Playground Or Park

Outdoor play is beneficial, even in colder weather. Fresh air helps to boost mood, support immune health, and provides natural vitamin D, which is beneficial during cold and flu season. A quick daytime trip to the playground can help kids burn off energy and support physical development. Just make sure to bring layers, hats, gloves, and more to stay warm. 

Involve Kids In Holiday Decorating

From putting the lights up and wrapping presents to placing ornaments on the tree, there is never a dull moment during the holidays. There is always something to be done, and you should invite the kids to participate. They can help sweep pine needles, set the table, stir a stew, or anything else that needs completing. These types of activities help encourage independence, coordination, and practical life skills. 

Try A Festive Dance Party

It’s your turn to DJ! Or maybe you let your children DJ the holiday dance party in your own home. Put up the lights, get in your holiday jammies, and start dancing. Dancing aids coordination, balance, and self-expression. Plus, it helps to burn off energy and boost mood during darker winter months, during which adults can develop seasonal affective disorder.

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