Unexpected effects of doing squats at night

In a recent study, experts at the University of Otago (New Zealand) discovered that light-intensity squats in the evening can improve sleep quality, helping you sleep 30 minutes longer than usual. This benefit is due to squats helping to reduce anxiety and relax. All of these have the effect of improving sleep, according to the health website Medical News Today (UK).

Doing squats in the evening can help you fall asleep easier and sleep longer.

Light squats in the evening will help the body increase the secretion of endorphins, the hormone that helps us feel comfortable and relaxed. Because we feel comfortable, we fall asleep more easily.

Not only that, squats also help regulate the body's circadian rhythm. One of the most important functions of the circadian rhythm is to regulate the sleep-wake cycle. Regular exercise helps maintain a healthy circadian rhythm, helping you sleep better, especially in older adults.

For a long time, experts believed that exercising in the evening could disrupt sleep. However, more recent research evidence suggests that light to moderate intensity exercise, such as squats, in the evening can improve sleep.

To avoid overstimulating your body and making it difficult to sleep, experts recommend doing squats about 2 hours before going to bed. After 2 hours of exercise, your body temperature will have enough time to decrease and you will easily fall asleep.

Research evidence shows that the best time to squat is between 5pm and 9:30pm. Exercise should be completed at least 2 hours before bedtime. In addition, squats should be light to moderate in intensity and not too heavy in weight. Each session should last 20 minutes, with 2 minutes of exercise per set and 2 minutes of rest between sets.

In addition to squats, some other gentle exercises in the evening can also help you sleep better, including yoga, plank, walking or jogging. The general rule is that the exercise session should end at least 2 hours before bedtime, according to Medical News Today.

Source: https://thanhnien.vn/tac-dung-bat-ngo-cua-tap-squat-vao-buoi-toi-185241008180414126.htm