Fitness expert: move more, sleep better
Fitness expert Kadri Paat of MyFitness has seen the same pattern for years: someone walks into the gym, looks for a miracle solution and forgets the basics. Regular exercise improves sleep, eases stress and supports mental health more than any pill. According to the World Health Organization, 26% of men and 35% of women don’t get enough exercise — and it shows in both their sleep and how they feel during the day.
What a fitness expert recommends for beginners
The WHO guideline for adults (aged 18–64) is simple: at least 150 minutes of moderate-intensity activity or 70 minutes of vigorous-intensity exercise per week. On top of that, strength training on two days a week to keep your bones and muscles strong.
“You shouldn’t always reach for a pill first; increasing your daily physical activity and movement is often a much better medicine,” says Paat. A study by medical professors in the United Kingdom showed that exercise noticeably reduces symptoms of stress, mental health problems and dementia.
“People often look for some kind of so-called miracle drug, miracle workout or unusual way of eating that could improve their health quickly and right away, when the real magic actually lies in very simple, routine everyday activities,” adds Paat. Paat’s recipe is annoyingly ordinary: 7–9 hours of sleep, more walking or cycling, and finding time to rest from smart devices and screens.
How the fitness expert explains the link between sleep and stress
According to Paat, fatigue is one of the biggest hidden problems. In the US, 35–40% of people suffer from daytime sleepiness. One study tested 2600 people of different ages (18–85 years) who exercised at least 150 minutes a week at moderate to vigorous intensity. The result was clearly positive: participants were less sleepy and more alert during the day and slept better at night.
“This shows that physical activity improves daytime performance, so we sleep better at night, which in turn improves our performance the next day and also means less stress,” explains Paat. The link between exercise and mental well-being is one big loop. If you sleep poorly at night, you’re more tired and less active during the day, and more likely to reach for a high-calorie treat to perk yourself up.
Fitness expert warns: the wrong goal does harm
Exercise generally has an extremely positive effect on mental health — it boosts your sense of well-being, helps you concentrate at work and supports sleep. But there is another side. “It happens when someone comes to training for entirely the wrong reasons, or has picked up misconceptions about training from, for example, social media, as if a recreational fitness enthusiast should look and train like a bodybuilder or an elite athlete, even though the goal is something quite different,” says Paat.
“In addition, a person may feel bad about themselves — for example, because of their appearance — and then come to train as if to punish themselves, or to compensate for problems that actually lie elsewhere.” According to Paat, at the end of the day there is no benefit in a hard workout that leaves a taste of blood in your mouth if other areas of life are limping along. “So it’s important to work on yourself on several levels and find a training and physical activity routine and structure that suits your everyday life.”
A common misconception: I’ll be happy once my body fat percentage hits a certain number. “That way a person may actually find that training makes their mental health suffer even more and their sense of happiness drops, because they see that reaching the desired goal is utopian or too difficult,” explains Paat. “I like the idea that you should treat your body as if it belonged to the person you care about most.”
The main mistake when starting training: wanting everything right away and fast. “Get in shape for summer” programs, 30-day challenges and week-long detox diets don’t work in the long run. Regularity and consistency are what produce results. “You should think about which step fits your life, one you can follow every day or week for the rest of your life,” says Paat. Once one habit has stuck, you can gradually add the next.
FAQ
How much should an adult exercise per week?
The WHO recommendation for people aged 18–64 is 150 minutes of moderate-intensity or 70 minutes of vigorous-intensity activity per week, plus strength training on two days.
Does exercise help you sleep better?
Yes. Studies show that people who exercise regularly are more alert during the day and sleep better at night — the effect works both ways.
Where should you start when your motivation starts to fade?
Pick one small step you can stick to every day or week — in the long run, regularity always beats a short, aggressive challenge.
Author: Kadri Paat
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