( 3) Researchers found that this amount of physical activity was associated not only with a significant reduction in the severity of insomnia symptoms, but an elevation in mood as well. A study published in April 2015 in the Journal of Sleep Research looked at people with insomnia who engaged in a minimum of 150 minutes of moderate-intensity physical activity spread over the course of a week ( 2) (this is the World Health Organization’s recommended level of physical activity for adults).
Improved sleep Exercise also allows you to get a better night's rest when you get high-quality sleep, you feel more refreshed during the day.For overall cardiovascular health, the American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least five days a week. ( 1) For lowering cholesterol and blood pressure, aim for 40 minutes of moderate- to vigorous-intensity aerobic activity three to four times per week. When it's easier to do your daily activities, you'll have energy left over and not feel so tired when work is done. Better heart health Exercise boosts cardiovascular health, which allows you to have greater endurance throughout the day.“Exercise tends to increase those levels." It’s the endorphin release that contributes to the feeling of euphoria commonly known as “runner’s high.”
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