Boost Weight Loss and Improve Sleep with this Before-Bed Workout Routine

Boost Weight Loss and Improve Sleep with this Before-Bed Workout Routine

What”;s the best time to exercise? When you can fit it in–;even if that”;s right before bed. You may have heard that exercising at night can make it harder to fall asleep, but that claim doesn”;t add up: According to the National Sleep Foundation, a study of 1,000 people found that there were no significant differences in sleep quality between people who exercised within four hours of going to sleep versus those who had worked out earlier in the day.

No matter what time of day you exercise, you”;ll likely sleep better: In the National Sleep Foundation study, 83 percent of “;vigorous exercisers”; got “;very good”; or “;fairly good”; quality of sleep, compared to just 56 percent of non-exercisers. And working out before bed could actually improve your sleep quality further: In a review of 23 different studies, published in Sports Medicine, people who exercised within four hours of bedtime had more hours of deep sleep than those who didn”;t do those workouts, says RunnersWorld.com.

Getting quality sleep is a big deal to your risk of early death, risk of disease and also your weight loss efforts. When you sleep less, you eat more…; and not quality, nutrient dense foods. One study, published in Clinical Nutritional and Metabolism Care, found that when people got fewer than seven hours of sleep, their daily calorie intake increased by 14 percent, with most of those extra calories coming from high-carbohydrate foods.

Burn more calories with a before bed workout and get better sleep to control your appetite. Our fitness experts at The Leaf have created this quick workout before bed to help you on your wellness and weight loss journey! Just remember to give yourself a one-hour break after the exercise. This will help your body cool down and prepare for slumber–;just as you would after a warm bath.

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Get started with some strength training.

Strength training at any time of the day improves your sleep. However, a before-bed strength session can mean you”;ll sleep more soundly, waking up less frequently during the night. Of course, it can also help with your weight loss goals: According to The Harvard Gazette, scientists found that men who performed 20 minutes of “daily weight training” experienced less age-related belly fat gains than those who did the same amount of cardio work.

This short before bed workout is lower intensity, so you won”;t get too amped up–;or too sweaty–;in the hours before bed. Perform all sets of each exercise before moving to the next exercise. Rest for one minute between each exercise and set.

Exercise 1: Squat to Chair (or Bed)

squat exercise

Stand with your feet hip-width apart, toes pointed slightly out from parallel. Push your hips back to initiate the squat, controlling your descent as you bend your knees to descend until you sit in the chair. As you descend, keep your chest up and your weight on your heels. Keep the weight of your body in your heels and press back to standing without using your hands. If this is too hard, perform only the lowering portion of the squat–;sitting down–;then use your hands to stand back up and repeat. Perform four sets of five repetitions each. Over time, try to increase the repetitions.

Exercise 2: Elevated Push-up

The Leaf working out before bed for improved wellness

Place your hands on the seat of chair or on the fourth step of a staircase. Assume the classic push-up position: Arms perpendicular to your torso, your body forming a straight line from head to heels. Maintaining this rigid body line, bend your elbows to lower your chest towards the seat. To protect your shoulders from pain and injury, keep your elbows relatively tight to your sides rather than flaring them out at a 90-degree angle. Press back to start. If this is too hard, try a wall push-up instead. Perform four sets of four or more repetitions each.

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Exercise 3: Supine Glute Bridge

The Leaf working out before bed for improved wellness

Lie face-up on a mat with your knees bent and feet flat on the floor. Place your arms at your sides, palms up. Keeping your feet flat on the floor, squeeze your glutes to raise your hips forcefully off the floor until your body forms a straight line from your knees to your shoulders. As you”;re lifting, keep your knees and thighs parallel–;don”;t let them pull together. This will engage your hip musculature. Pause for a second at the top of the exercise, then slowly return to the start position. As you”;re raising up, don”;t let your heels come off the floor. Perform four sets of five repetitions each. Over time, try to increase the number of repetitions in each set.

Exercise 4: Wall Stick Up

The Leaf working out before bed for improved wellness

Stand facing away from a wall, with your feet about six inches away from the wall. Your head, upper back and butt should all be in contact with the wall–;and they should stay in contact with it throughout the exercise. Put your arms straight up overhead, with the backs of your hands, elbows and forearms in contact with the wall. Now slide your arms down the wall by bending your elbows, keeping your hands, forearms and shoulders in contact with the wall. Keep lowering until your elbows come as close as you can bring them to your sides. (You should feel a strong contraction between your shoulder blades.) Pause, then slide your arms back up the wall until your arms are overhead. Perform four sets of five repetitions each. Over time, try to increase the number of repetitions in each set, aiming for eight repetitions.

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Finish up with some calming stretches in bed.

When people with insomnia do yoga, they become more likely to fall asleep faster and stay asleep longer, says The National Sleep Foundation. Calm your own body down with this six-pack of restorative stretches after your strength workout, and help put yourself on the path to dreamland. Sit on the edge of the bed for the first three stretches, then lie on the bed for the last three.

Stretch 1: Circle Your Ankles

The Leaf working out before bed for improved wellness

Sit on the edge of the bed with both feet on the ground. Lift one foot off the floor and circle your ankle 10 to 15 times in each direction. Repeat with the other foot.

Stretch 2: Lift Your Heels

night stretches

Place both feet back on the floor. Press the balls of both feet into the floor and lift your heels off the ground, stretching the midfoot. Perform 10 to 15 lifts.

Stretch 3: Stretch Your Side

The Leaf working out before bed for improved wellness

Sit up tall. Place your right hand on the bed by your side and lift your left arm to the ceiling. Arc the left arm up and over the head until you feel a slight stretch in your side. Reverse the movement to the starting position. Repeat six to eight times per side.

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Stretch 4: Rock with Your Knees at Your Chest

The Leaf working out before bed for improved wellness

Lie on your back on the bed. Bring your knees towards your chest, and grab your legs just below your knees. Rock back and forth gently a few times.

Stretch 5: Single Knee to Chest

stretches

Still on your back, straighten your legs. Now bring just one knee up to your chest while the other remains outstretched on the bed. Hug the lifted knee to your chest, then switch legs. Hug each knee three times.

Stretch 6: Lying Arm Circles

The Leaf working out before bed for improved wellness

Let your legs go straight again on the bed. Spread your arms out so your body forms a “;T”; shape. Keeping your arms straight, perform 10 arm circles forward, then 10 back. Repeat one more time.

Learn more helpful sleep tips and fitness routines from our wellness experts at the Leaf! We”;re here to help you achieve your wellness goals along your weight loss journey.

Pair your workout routine with a healthy meal delivery service! Learn more about the Nutrisystem program >

*Always speak with your doctor before starting an exercise routine.

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The post Boost Weight Loss and Improve Sleep with this Before-Bed Workout Routine appeared first on The Leaf.

Read more: leaf.nutrisystem.com

10 Household Chores That Seriously Burn Calories

10 Household Chores That Seriously Burn Calories

Whether confined to home by choice or the result of stay-at-home orders due to the Coronavirus (COVID-19) pandemic, many people are using the time to check items off the household “;to-do list.”; Though you certainly might not enjoy housework or chores, it may help to know that many of these activities can burn serious calories. Not only will your home be cleaner, but you”;ll feel good about slimming down while you work. We’ve put together a list of some common household chores that can keep you fit and healthy while social distancing.

Here are 10 household chores that can help you lose weight and burn calories:
1. Sweep and Mop to See Pounds Drop

Chores and Exercises during COVID-19

Looking to tone those arms and shoulders? Sweeping and mopping both make a great upper body home workout while you’re in self isolation. But on top of that, these household chores double as exercise and are serious calorie blasters. According to Good Housekeeping, 138 minutes of mopping floors is estimated to burn somewhere around 405 calories if you”;re working vigorously. Throw in some lunges while you”;re at it and you”;ll truly get in a total body toning home workout–;all the while getting things done!

2. Push It!

Chores and Exercises during COVID-19

For more at home arm workouts, grab the vacuum and get to work. Vacuuming is also a great way to get your heart rate up for some cardiovascular benefits. In order to get more out of it, try exaggerating your movements. Take big lunges as you move the vacuum forward for some added leg toning. You might also consider picking up the tempo. Put on some music and throw in some dance moves as you work. It”;s a great way to make chores and housework more fun while accomplishing both cleaning and exercise goals. Plus, you’re safe at home in quarantine.

3. Trim the Grass to Trim Your Waistline

lawn care

If you”;ve got a push mower, then mowing the grass can be a great calorie burner. According to Harvard Health, a 155-pound person burns about 167 calories in 30 minutes of push mowing the lawn. Just make sure you”;re staying hydrated as things heat up outdoors! Check out these helpful H2O tips to practice proper hydration and ensure you”;re drinking enough water as the weather gets warmer!

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4. Wash Away the Calories

Chores and Exercises during COVID-19

Another activity that can be done safely in the confines of your own home (or rather, driveway) during the Coronavirus pandemic is washing the family car. According to Harvard Health, 30 minutes of vigorous car washing can torch somewhere around 167 calories in a 155-pound person. Channel your inner Karate Kid with some “;wax on wax off”; movements with the sponge and you”;ll feel those arm muscles burning in no time. The more you scrub, the more calories you burn and the cleaner your car gets. It”;s a win all around!

5. Get Your Spring Cleaning Underway

organization tips

There”;s something about having the windows open and the fresh air coming in to inspire people to spring clean. It probably has to do with a new season and a fresh beginning. While decluttering during spring cleaning is good for the mind, it can also be good for the body. Lifting and moving heavy items, bagging up clothing donations and rearranging can all help work up a sweat. Whether you”;re clearing out a garage, a closet or a junk room, you”;ll feel good that you”;re making your home cleaner and more organized while also burning calories. Take a peek at these six spring cleaning to-do”;s for added weight loss this season during the times of social distancing and quarantine.

6. Grab the Paint!

Chores and Exercises during COVID-19

Tired of staring at the same white walls while you’re stuck at home? Being in self isolation all day might have you rethinking one or more of your wall colors. A fresh coat of paint can do wonders when it comes to an easy room makeover. But it can be a great workout, too. According to Harvard Health, painting inside for 30 minutes can burn 167 calories in a 155-pound person. Painting is a fantastic way to work your arm and leg muscles. You”;ll get a room refresh while building lean muscle that helps you burn calories.

7. Ditch the Dishwasher

Chores and Exercises during COVID-19

While you might be used to tossing all those dirty dishes in the automatic dishwasher, why not take a half hour to do a sink-full by hand? You”;ll conserve household energy while using your own energy to burn calories. The harder you scrub, the more you”;ll burn and the cleaner those dishes will be! Now is also a great time to get out some of those hard-to-clean pots and pans and put some elbow grease into your effort.

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8. Weeding Away the Calories

gardening tips

When it comes to yard work, pulling weeds might be pretty low on your “;want-to-do list.”; But knowing that it can be a great calorie buster might move it up a few notches. You”;ll get in some leg toning exercise as you squat and bend. Plus, you”;ll need to use your arm muscles to yank and pull at those deep-rooted weeds. Your body–;and your plant beds–;will look better because of it. 30 minutes of weeding can burn 172 calories in a 155-pound person, according to Harvard Health. While weeding away in your yard, you can enjoy even MORE health benefits from gardening. Check out the surprising benefits here! >

9. Do a Window Wash

Chores and Exercises during COVID-19

30 minutes of window cleaning chores is thought to burn somewhere around 167 calories in a 155-pound person, says Harvard Health. But getting the grime off the inside and outside of your windows will also make you feel good. Rather than looking at dirty smudges and streaks while you’re social distancing, the sun can shine in and you can enjoy it to its fullest!

10. Scrub that Tub

Chores and Exercises during COVID-19

If you”;ve got soap scum build-up, it takes some serious power and energy to scrub your tub or shower clean. That hard scrubbing can burn a lot of calories if you”;re working up a good sweat. The more elbow grease power you put in, the more payoff–;both in the form of a clean surface as well as toned muscles! It”;s another win all around.

The Leaf Weight Loss Blog is here to help you stay healthy! Learn more helpful fitness exercises, wellness tips and healthy, easy to make recipes to keep you and your family happy and nourished during the current Coronavirus (COVID-19) pandemic.

Are you in need of a healthy meal delivery service while you’re stuck at home? We’re here for you! Learn more about Nutrisystem programs >

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The post 10 Household Chores That Seriously Burn Calories appeared first on The Leaf.

Read more: leaf.nutrisystem.com