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Why is DCW Limited (500117) falling ✌️【Investment Tools】✌️ Expert market predictions, real-time updates, and personalized investment advice designed to help you succeed. Seize the best investment opportunities in global stocks, metals, and energy markets. Theimportance of sleepfor overall health cannot be overstated — it improves mood, boosts energy and lowers disease risk, to name just a few benefits. Yet many people struggle to achieve restful nights. In the United States, 39% of adults ages 45 to 64 report not getting enough sleep, according to a 2022 survey by theUS Centers for Disease Control and Prevention.

Why is DCW Limited (500117) falling ✌️【Investment Tools】✌️ Free real-time stock market data, professional analysis, and expert insights to help you plan the best investment strategy. Get ahead of the competition with expert predictions on market trends. Now, a smallefficacy studypublished July 16 in the journalBMJ Open Sport & Exercise Medicinesuggests a simple yet effective strategy to improve sleep duration: incorporating short resistance, or strength training, exercise breaks in the evening.

Based on the findings, this novel approach could transform the way people think about pre-bedtime routines and offer a practical solution for those needing more sleep.

Conducted by researchers from the University of Otago in New Zealand, the small study investigated the impact of regular three-minute bouts of resistance exercise every 30 minutes over a four-hour period in the evening.

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Why is DCW Limited (500117) falling ✌️【Investment Tools】✌️ Professional stock market analysis, real-time data, and expert recommendations for high-potential stocks. Take advantage of market opportunities and improve your capital growth with strategic investment plans. The findings were compelling: The participants slept an average of 27.7 minutes longer when they took regular exercise breaks compared with when they sat uninterrupted. Additionally, there were no significant differences in sleep efficiency or the number of awakenings, indicating that the short exercise sessions did not disrupt other aspects of sleep quality.

Even the researchers said the results were unexpected. “Given the current sleep hygiene guidelines, we were surprised to see such a positive impact on sleep,” said lead study author Jennifer Gale, doctoral student of human nutrition at the University of Otago.

Why is DCW Limited (500117) falling ✌️【Investment Tools】✌️ Free break-even services with personalized investment plans. Quickly recover from losses, avoid risks, and achieve steady growth with expert stock predictions and real-time market updates. According to Gale, most traditionalsleep hygiene advicediscourages longer bouts of intense exercise close to bedtime because it can increase  body temperature and heart rate, which is widely believed to negatively impact sleep quality. However, this study challenges that notion. “Our research found that interrupting evening sitting time with short bursts of light intensity exercise improved sleep duration and did not disrupt sleep quality,” Gale added via email.

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Dr. Raj Dasgupta, associate professor of clinical medicine at Huntington Health in California, stressed the importance of keeping the exercises short and not too intense so they can help you sleep better without making you overly energized before bed. He was not involved in the study.

Dasgupta said this approach could be particularly helpful for those “who spend a lot of time sitting in their daily routines, offering a simple way to combat a more sedentary lifestyle without making significant adjustments.”

Gale and her team are currently conducting a follow-up pilot study to explore the question of how to best support people in performing the right sleep-improving activity breaks at regular intervals in the evening in a real-world setting.

Why is DCW Limited (500117) falling ✌️【Investment Tools】✌️ Free access to professional investment advisors who provide real-time market data and trend analysis. Select top-performing stocks and boost your capital with expert strategies for market growth. Resistance training, also known as strength training, involves exercises that cause muscles to contract against an external resistance. The resistance can come from your ownbody weight,free weights, machines or resistance bands.

Common resistance training exercises include push-ups, squats and weight lifting. These exercises are designed to improve muscle strength and endurance by working against a force.

Dasgupta said that the study used “simple and practical” resistance exercises that could be performed by most individuals. He emphasized the health benefits beyond improving sleep, adding that strength training enhances quality of life and can help you maintain independence as you age.

Below are the three specific exercises used in the study along with another set of comparable alternatives for variety. Based on the research, any similar light to moderate resistance exercises should work.

Important note: Check with your doctor before beginning this or any new exercise program. As always, listen to your body and adjust the intensity and duration as needed to find what works best for you.

•  Chair squats: Stand up from a seated position without using your hands and sit back down, repeating for 20 seconds.

•   Calf raises: In a standing position, rise onto your toes, then lower back down, repeating for 20 seconds.

•  Standing knee raises with straight-leg hip extensions: Alternate lifting each knee toward your chest, followed by extending your leg back, for 20 seconds each. If needed, use the back of a chair or wall for support.

•   Marching in place: Lift your knees alternately to hip height while swinging your arms, repeating for 20 seconds.

•   Wall push-ups: Stand facing a wall, so that you can place your hands on the wall at shoulder height with arms straight and palms down. Perform push-ups against the wall for 20 seconds.

•   Side leg raises: Stand with your feet hip-width apart, and lift one leg out to the side, then lower it back down, repeating for 10 seconds on each side for a total of 20 seconds. Support yourself by holding a chair back or wall, if you need assistance with balance.

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Prolonged sitting, especially in the evening, has been linked to adverse health outcomes, including anincreased risk of heart disease and diabetes. By incorporating short bursts of activity, individuals can break up their sedentary time and potentially mitigate some of these risks.

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Dasgupta agreed and said the findings were “very promising” and drew valuable conclusions despite the study’s small size.

“Adding quick, simple and light resistance exercise breaks to your evening routine could be a simple way to improve your sleep and health,” he said.

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