Latest news with #TaiChi
Time of India
20 hours ago
- Health
- Time of India
Top 4 exercises to fight insomnia, including yoga and ancient Chinese practices
If sleep keeps slipping through your fingers, you're not alone. Around 16% of adults globally suffer from chronic insomnia, a condition marked by persistent trouble falling or staying asleep. But relief might be simpler than you think. A new study has identified four exercises that significantly improve sleep quality, with no pills or expensive treatments required. Among the most effective: yoga and Tai Chi, both gentle workouts that combine physical movement with mental relaxation. These time-tested practices, alongside walking and jogging, offer a natural and accessible path to better sleep and a healthier, more focused mind. Exercises that can help you sleep better and fight insomnia Yoga: Mindful movement for deep rest Yoga emerged as the most effective sleep aid in the study, helping participants gain nearly two extra hours of sleep each night. It also reduced tossing and turning by almost an hour and helped people fall asleep 30 minutes faster. Known for its combination of stretching, controlled breathing, and meditation, yoga calms the nervous system and eases mental restlessness. Some of the most effective yoga poses for better sleep include: Balasana (Child's Pose) Kneel on the floor, touch your big toes together, and sit back on your heels. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Top 15 Most Beautiful Women in the World Undo Separate your knees hip-width apart. Bend forward, resting your torso between your thighs and your forehead on the mat. Extend your arms forward or alongside your body. Breathe deeply and hold for 1–3 minutes. This pose gently stretches the lower back and promotes a sense of calm and surrender. Viparita Karani (Legs-Up-the-Wall Pose) Sit sideways next to a wall, then gently lie back and swing your legs up so they rest vertically against the wall. Keep your arms relaxed by your sides, palms facing up. Close your eyes and breathe slowly. Hold for 5–10 minutes. This pose helps reduce fatigue, calms the nervous system, and improves circulation. Supta Baddha Konasana (Reclining Bound Angle Pose) Lie on your back and bring the soles of your feet together, letting your knees fall open to the sides. You can place cushions under your knees for support. Rest your arms by your sides, palms up. Breathe deeply and stay in the pose for 5–10 minutes. This posture opens the hips and relaxes the groin and inner thighs, encouraging a meditative, restful state. Savasana (Corpse Pose) with deep breathing Lie flat on your back with your legs slightly apart and arms relaxed at your sides, palms up. Close your eyes and focus on your breath. Inhale slowly through your nose, hold briefly, and exhale gently through your mouth. Stay in this position for 5–10 minutes or longer. This final relaxation pose helps reset the nervous system and signals the body it's time for deep rest. Regular practice of these poses—ideally two to six times a week for 45 to 60 minutes—can significantly improve sleep quality, lower anxiety, and help you drift off more easily. Tai Chi: Ancient martial art with lasting effects Tai Chi, a traditional Chinese practice involving slow, controlled movements with coordinated breathing and meditation, improved total sleep time by over 50 minutes. Participants also fell asleep 25 minutes faster and spent 30 fewer minutes lying awake. The benefits began within three months and continued for at least two years. With its focus on relaxation and mental clarity, Tai Chi is especially effective for those whose sleep struggles stem from stress or an overstimulated mind. Practising two to three times a week for about an hour is recommended. Walking and jogging: Simple steps to better sleep Walking and jogging are low-cost and easy to incorporate into daily routines. These aerobic exercises were more effective than strength training or mixed aerobics in relieving insomnia. Regular walking or jogging helps reduce stress hormones like cortisol, supports emotional balance, and enhances melatonin production, which aids in regulating sleep cycles. For those experiencing fatigue, mood issues, or trouble concentrating, walking or jogging three to five times per week for 30 to 75 minutes can help restore better sleep. A natural solution with lasting impact The researchers, writing in BMJ Evidence-Based Medicine, highlight that these gentle forms of exercise offer a safe, affordable, and widely accessible approach to improving sleep. Yoga and Tai Chi encourage mindfulness and relaxation, while walking and jogging help release built-up tension and rebalance energy. With consistent practice, these methods can provide long-term improvements in both sleep and overall well-being.
BreakingNews.ie
3 days ago
- Health
- BreakingNews.ie
What kind of exercise can help improve your sleep?
People with insomnia often endure long, uncomfortable nights without rest, but new research indicates that specific forms of exercise may offer relief. A team of researchers in China reviewed 22 clinical trials involving 1,348 participants and assessed how 13 different methods impacted sleep, including seven types of exercise: yoga, Tai chi, walking or jogging, combined aerobic and strength training, strength training alone, aerobic exercise paired with therapy, and various aerobic routines. Advertisement Published in BMJ Evidence-Based Medicine, the study found that yoga was particularly effective, increasing total sleep time by nearly two hours and reducing the amount of time spent awake after falling asleep by almost an hour. This research highlights the powerful link between physical activity and sleep quality. However, it also raises an important question: how exactly does exercise prepare the body and brain for sleep – and which types of exercise are most effective in doing so? Brain 'Exercise can have a direct impact on our brain activity during sleep, including an increase in slow-wave sleep (the stage of sleep that is restorative) and increases our total sleep time,' explains Dr Greg Elder , associate director of Northumbria Sleep Research at Northumbria University. 'This means that we have better sleep for longer.' Hormones 'Exercise can also affect relevant hormones,' says Elder. 'For example, exercise can affect our melatonin levels, which is a hormone involved in sleep-wake regulation, as well as cortisol levels, which is a stress hormone.' Advertisement Mood Exercising outdoors will help boost your mood (Alamy/PA) 'Exercise is also beneficial for our mood, and mood is closely linked with sleep. Bad sleep is usually associated with mood disorders,' notes Elder. 'If we exercise outside and go for a morning run or cycle, for example, then we are typically exposed to bright, outdoor light which in itself is a good thing for our sleep.' If you are struggling with sleep, here are four types of exercises to try… 1. Aerobic exercise like cycling or running Cycling or running can help ease anxiety and improve mood (Alamy/PA) 'Aerobic exercises that increase your heart and breathing rates can make falling asleep easier by lowering your blood pressure and reducing stress,' says Dr Hana Patel, resident sleep expert at Time4Sleep . 'For example, running and cycling are perfect for tackling any anxiety that is keeping you up at night.' Luke Cousins, health and wellbeing physiologist at Nuffield Health agrees and adds: ''It's important to remember though that timings of when you workout is equally important to consider, because exercise can also cause a spike in adrenaline, which keeps your body in an alert state. Advertisement 'For maximum benefit, try to get your exercise about five to six hours before trying to sleep but no later than two hours before bed.' 2. Strength training Strength training can be beneficial (Alamy/PA) Try lifting some weights in the gym or workout using some resistance bands in the comfort of your own home. 'A mix of aerobic exercise and strength training can be beneficial, like lifting weights and using resistance bands,' says Patel. 'But remember to only do what feels comfortable and gradually increase the difficulty as you progress.' 3. Yoga Deep breathing and yoga have a plethora of benefits (Alamy/PA) Slow down and take time to stretch and breathe before bed. Advertisement 'Yoga is also great for improving mindfulness and reducing stress, helping our bodies relax and reducing tension,' says Patel. 'Deep breathing techniques can help to improve sleep quality and relax the nervous system, allowing us to properly unwind before bed.' Elder agrees and adds: 'I would suggest avoiding any activity or exercise that is likely to cause you to be mentally stressed when you go to bed because that is more likely to be an issue, because stress is very bad for our sleep.' 4. Walking Vitamin D and fresh air do wonders for the body and mind (Alamy/PA) A brisk walk in the fresh air can help lower stress and anxiety that might be keeping you up at night. 'Walking is suitable for all fitness levels and can be a huge mood booster as it helps to lower cortisol levels, something which can also impact our sleep quality and our energy levels,' says Samuel Quinn, personal training lead at Nuffield Health. 'If we're walking outdoors – and hopefully away from a screen – this can also help reduce anxiety.' Advertisement
Economic Times
3 days ago
- Health
- Economic Times
Sleepless nights? These ancient Indian and Chinese exercise hacks might hold the key to better sleep, says new study
Synopsis With over 16% of the global population suffering from insomnia, a new study offers hope beyond pills and therapy. It suggests that daily physical activities; especially yoga, Tai Chi, walking, and jogging—can naturally enhance sleep duration and quality. These accessible routines help deactivate stress responses and reset the body's rhythm, making sleep a more achievable dream. iStock A recent meta-analysis has revealed that gentle exercises like yoga, Tai Chi, walking, and jogging may significantly improve sleep quality, rivaling the benefits of cognitive behavioral therapy for insomnia. (Image: iStock) Related Insomnia is no longer just a personal frustration—it's a global epidemic. According to the latest research, about 16.2% of the world's population struggles with insomnia, and nearly 8% face its more severe form. In the United States alone, a study by the Centers for Disease Control and Prevention revealed that 14.5% of adults recently had trouble falling or staying asleep. While cognitive behavioral therapy for insomnia (CBT-i) remains the gold standard in treatment, it's not always accessible to everyone. It often involves multiple sessions with trained therapists—time-consuming and sometimes costly. For those seeking a more approachable solution, movement may be the medicine. A new meta-analysis reviewed studies exploring how physical activity can impact sleep and found that yoga, Tai Chi, walking, and jogging were powerful allies against insomnia. Yoga, known for its gentle stretches and mindful breathing, was shown to increase sleep time by nearly two hours and improve sleep efficiency by 15%. Tai Chi, a slow, meditative martial art with its origins from China, not only improved sleep quality scores but also had long-lasting effects that lasted up to two years, according to the study. Walking and jogging also showed promising results. These simple aerobic activities led to a significant drop in insomnia severity, reducing stress and helping the body reset its internal clock. This research was first reported by Medical News Today, which highlighted expert insights into why these activities might be so effective. Dr. Leah Kaylor, a clinical psychologist specializing in trauma and sleep, explained that exercise may help deactivate the sympathetic nervous system—the body's fight-or-flight response—and increase parasympathetic activity, the calming 'rest-and-digest' mode essential for sleep. Modern life, it seems, is working against our need for sleep. High-pressure careers, non-stop digital stimulation, emotional stress, and even the constant glow of artificial light are all contributors to chronic sleeplessness. Kaylor and neuroscientist Dr. Jonathan Cedernaes both noted that even worrying about sleep itself can spiral into deeper insomnia, especially for those already struggling with anxiety or depression. But this is where gentle movement can offer something deeper than just physical benefit. It provides rhythm, predictability, and calm—qualities often missing in a racing mind. Breath-led activities like yoga and Tai Chi, for instance, can regulate cortisol and improve vagal tone, leaving the body more ready to rest.
Time of India
3 days ago
- Health
- Time of India
Sleepless nights? These ancient Indian and Chinese exercise hacks might hold the key to better sleep, says new study
Insomnia is no longer just a personal frustration—it's a global epidemic. According to the latest research, about 16.2% of the world's population struggles with insomnia, and nearly 8% face its more severe form. In the United States alone, a study by the Centers for Disease Control and Prevention revealed that 14.5% of adults recently had trouble falling or staying asleep. While cognitive behavioral therapy for insomnia (CBT-i) remains the gold standard in treatment, it's not always accessible to everyone. It often involves multiple sessions with trained therapists—time-consuming and sometimes costly. For those seeking a more approachable solution, movement may be the medicine. Explore courses from Top Institutes in Select a Course Category Data Science Operations Management Data Analytics Leadership PGDM Healthcare Digital Marketing Product Management Others Public Policy Degree CXO MCA MBA Data Science healthcare others Finance Artificial Intelligence Cybersecurity Technology Project Management Management Design Thinking Skills you'll gain: Duration: 10 Months IIM Kozhikode CERT-IIMK DABS India Starts on undefined Get Details Skills you'll gain: Duration: 10 Months E&ICT Academy, Indian Institute of Technology Guwahati CERT-IITG Prof Cert in DS & BA with GenAI India Starts on undefined Get Details Skills you'll gain: Duration: 11 Months IIT Madras CERT-IITM Advanced Cert Prog in AI and ML India Starts on undefined Get Details Skills you'll gain: Duration: 11 Months E&ICT Academy, Indian Institute of Technology Guwahati CERT-IITG Postgraduate Cert in AI and ML India Starts on undefined Get Details Skills you'll gain: Duration: 30 Weeks IIM Kozhikode SEPO - IIMK-AI for Senior Executives India Starts on undefined Get Details Simple Steps Toward Sound Sleep A new meta-analysis reviewed studies exploring how physical activity can impact sleep and found that yoga, Tai Chi, walking, and jogging were powerful allies against insomnia. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Join new Free to Play WWII MMO War Thunder War Thunder Play Now Undo Yoga, known for its gentle stretches and mindful breathing, was shown to increase sleep time by nearly two hours and improve sleep efficiency by 15%. Tai Chi, a slow, meditative martial art with its origins from China, not only improved sleep quality scores but also had long-lasting effects that lasted up to two years, according to the study. Walking and jogging also showed promising results. These simple aerobic activities led to a significant drop in insomnia severity, reducing stress and helping the body reset its internal clock. This research was first reported by Medical News Today, which highlighted expert insights into why these activities might be so effective. Dr. Leah Kaylor, a clinical psychologist specializing in trauma and sleep, explained that exercise may help deactivate the sympathetic nervous system—the body's fight-or-flight response—and increase parasympathetic activity, the calming 'rest-and-digest' mode essential for sleep. iStock A new meta-analysis reviewed studies exploring how physical activity can impact sleep and found that yoga, Tai Chi, walking, and jogging were powerful allies against insomnia. (Images: iStock) MORE STORIES FOR YOU ✕ « Back to recommendation stories I don't want to see these stories because They are not relevant to me They disrupt the reading flow Others SUBMIT Why Are We So Tired? Modern life, it seems, is working against our need for sleep. High-pressure careers, non-stop digital stimulation, emotional stress, and even the constant glow of artificial light are all contributors to chronic sleeplessness. Kaylor and neuroscientist Dr. Jonathan Cedernaes both noted that even worrying about sleep itself can spiral into deeper insomnia, especially for those already struggling with anxiety or depression. But this is where gentle movement can offer something deeper than just physical benefit. It provides rhythm, predictability, and calm—qualities often missing in a racing mind. Breath-led activities like yoga and Tai Chi, for instance, can regulate cortisol and improve vagal tone, leaving the body more ready to rest.
Indian Express
3 days ago
- Entertainment
- Indian Express
Osho Ashram in Pune gears up for monsoon festival in ‘blending of meditation and celebration'
The Osho International Meditation Resort, also known as the Osho Ashram or Osho Commune among residents of Pune, is preparing to host its annual monsoon festival from August 11 to 15. Already, Osho's abode in Koregaon Park is abuzz with a slew of activities as the followers of the spiritual leader make their presence felt. 'The magical monsoon in Pune bathes the lush green surroundings of the Osho International Meditation Resort with a new sparkle. During this period, meditation attains a unique depth and celebration, a new height. The monsoon festival is an excellent opportunity for visitors worldwide to participate in this intense energy field,' said OIMR spokesperson Ma Amrit Sadhana. Incorporating Osho's unique vision of blending meditation and celebration, she said. 'As humanity has become less and less interested in the inner world, it has lost touch with authentic art. As the artists come here to play out of their love and gratitude, they touch the deepest part of their creative source, which every creative person yearns for,' the spokesperson said. Last Sunday, the venue hosted a performance by Pune Drum Circle. 'Osho International Meditation Resort is a place of meditation and celebration. Last Sunday, Yudi Dhawale and friends from Pune Drum Circle hosted a dance celebration. It was high-energy drumming with silence in between. Hundreds of meditators danced and enjoyed under the glass pyramid. Dance is the greatest way of dissolving the ego. It is an instant stress release and rejuvenates one quickly,' said Ma Amrit Sadhana. The OIMR will witness another live performance this Sunday. This is the 13th year of the monsoon festival celebrated at Osho International Meditation Resort. 'During the festival, no less than 70 programmes will be offered on the sprawling premises of the meditation resort, such as various revolutionary OSHO meditations, silent sittings, morning classes of Tai Chi and Chi Gong, and Live music meditations by renowned musicians,' the spokesperson said.
