Pilates is a widely regarded exercise which is only growing in popularity. It was also named to be the exercise of 2024, it is a dynamic routine that helps you build muscle, focus on flexibility as well as help you with your fitness goals. While you can definitely get Pilates classes and do them in a group, you can also do these exercises at home and whenever you want! There are many types of Pilates like classical, mat, reformer, wall etc. Wall Pilates uses walls as a supporter to help you stretch as well as strengthen your leg muscles. You are basically using the wall to help your legs stay up and exercise against gravity, meaning you will use more calories than usual. There are many more benefits to doing Pilates.

A 2013 study published in the Journal of Bodywork and Movement Therapies has shown that doing Pilates regularly can help people of all ages sleep better. Another study published in 2014 Perceptual and Motor Skills have found that older adults, middle-aged adults, and even teenagers who do Pilates sleep more soundly and feel less sleepy during the day. So, whether you're young or old, wall Pilates can be a great way to improve your sleep. It was also said to be great for adolescent girls to do Pilates as well by a 2024 study published in Clinical Epidemiology and Global Health.

What Is The Importance Of Sleep And Bedtime Routines

Getting good sleep is like hitting the reset button for your body and mind. When you sleep well, you feel happier, your body burns energy better, and your immune system works stronger. Sleep experts often say that having a regular bedtime routine can really help you fall asleep faster and sleep more soundly. This means doing things that tell your brain it's time to wind down. You probably know some of these things, like not eating a big meal right before bed, avoiding coffee or alcohol, and turning off your phone and tablet.

These devices give off a blue light that can keep you awake, and the things you see on them can make your mind race. While exercise is good for sleep, doing a super intense workout right before bed can actually make it harder to fall asleep. Instead, try doing gentle exercises like yoga or Pilates, which can help you relax and stretch out any stress from the day. Wall Pilates is even better because it helps your blood flow better without making your heart beat too fast.

How To Do Wall Pilates?

This helps strengthen your core and glutes. The best move for relaxation is the legs-up-the-wall pose. You scoot your hips close to the wall and put your legs straight up, making an L-shape with your body. You just stay there and breathe deeply for about five minutes. This helps your whole body relax and prepare for a good night's sleep. Doing these simple exercises before bed can make a big difference in how well you sleep.

Public health advice has usually centered on how much sleep we get. Eight hours has long been the magic number, but researchers are now uncovering that how well you sleep matters just as much — maybe even more. Deep, restorative sleep is the body’s prime time for repairing tissue, consolidating memories, and balancing mood-regulating hormones. And as it turns out, a surprisingly simple daily habit can help you get more of it.

A new study from The University of Texas at Austin, published in the Journal of Physical Activity & Health, followed students over several months using wearable devices like Fitbits. Instead of just counting total exercise minutes, the research team zoomed in on how often people moved.

The big reveal? Those who exercised regularly even for just 10 minutes a day enjoyed deeper, more restorative non-REM sleep, the stage most critical for brain and body recovery. “Frequency does seem to matter,” said Benjamin Baird, a research assistant professor of psychology and one of the study’s lead authors.

Why 10 Minutes Is Enough?

Moderate to vigorous activity — think brisk walking, cycling, or any movement that quickens your breath while still allowing conversation — for as little as 10 minutes daily had measurable benefits. This wasn’t about logging intense workouts or breaking personal records. Even light, consistent movement like short walks or standing breaks improved sleep quality and next-day mood.

According to Chris Corral, co-lead of the study, “You don’t need to run marathons. Just moving a little each day helps. Light activity counts too. Doing something is better than doing nothing.”

Participants who moved daily didn’t just sleep better — they woke up feeling more energized and reported lower stress levels. This connection between non-REM sleep and mood has been observed before, but most earlier studies only looked at short-term effects in controlled lab settings.

What made this study different was its real-world design. By tracking people’s habits continuously for months, researchers could see the cumulative benefits of consistent movement on sleep and emotional well-being.

How We Measure “Enough” Exercise?

Current guidelines from the Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) recommend 150 minutes of moderate activity per week. But they don’t specify how to spread it out. That gap matters.

“If you pack all that activity into the weekend, you might miss out on the sleep benefits of moving daily,” Corral explained. The UT findings hint that public health advice may need updating — shifting the focus from total minutes to frequency.

How Sleep Quality Shapes Overall Health?

Deep sleep isn’t just about feeling rested. It’s when the brain clears waste proteins linked to neurodegenerative diseases like Alzheimer’s. It’s also when muscles repair, immune cells strengthen, and the nervous system resets. Poor-quality sleep, on the other hand, is tied to higher risks of heart disease, diabetes, depression, and even shortened lifespan.

In other words, this isn’t just about feeling less groggy — it’s about long-term brain and body health.

The study’s use of wearable trackers like Fitbits allowed researchers to capture a detailed picture of both movement and sleep in real life — not just in the artificial environment of a lab. This is part of the Whole Communities—Whole Health initiative, an interdisciplinary project aiming to understand how everyday habits affect overall well-being.

Next, researchers plan to see if these findings hold true in more diverse populations, including older adults and people with chronic health conditions.

Why Better Sleep Is Essential for Everyday Wellness?

Move daily, even briefly — A brisk walk after dinner, stretching breaks at your desk, or climbing stairs instead of taking the elevator all count.

Consistency beats intensity — Doing a little bit every day trumps exhausting yourself a few times a week.

Pair movement with good sleep hygiene — Keep a consistent bedtime, limit screen exposure before bed, and create a cool, dark sleeping environment for maximum benefit.

Better sleep doesn’t require an overhaul of your schedule or a gym membership. Just 10 minutes of daily movement can make a tangible difference in how deeply and restoratively you sleep.

Sleep is the foundation for energy, focus, emotional resilience, and long-term health. And unlike expensive treatments or complicated regimens, this fix is free, simple, and accessible to almost everyone.

As Baird put it, “Current guidelines don’t reflect the importance of frequency for sleep health. Having this kind of data allows us to start thinking about whether they should.” So if you want to sleep deeper, feel sharper, and start your days with more energy, the solution might be as simple as lacing up your shoes and moving every single day.

The Philadelphia Eagles’ Pro Bowl left guard Landon Dickerson was helped off the field and later carted inside after suffering an apparent right leg injury during the team’s open practice Sunday night at Lincoln Financial Field.

The incident happened late in the more than two-hour practice during a pass play, when quarterback Jalen Hurts connected with running back Saquon Barkley on the opposite side of the field. Dickerson went down and stayed on the ground for several minutes, surrounded by teammates as a hush fell over the crowd of nearly 50,000 fans.

Also Read: 3 Common Yoga Mistakes That Could Be Limiting Your Progress

Unable to put much weight on his right leg, Dickerson was assisted off before riding a cart indoors. He was replaced in the lineup by Brett Toth.

The injury comes a day after Dickerson appeared on the team’s injury report with a knee issue, which limited his participation in practice on Saturday. He was not listed on the report for Sunday.

What Are The Common Injuries in Football?

Football players are more likely to get hurt during matches than during training, with risks coming from tackling, sprinting, twisting, jumping, or even repeating the same movements until fatigue sets in. Collisions, poor conditioning, or re-injuring a previously weakened area can also contribute.

Sprained Ankle

Quick changes of direction and uneven surfaces make ankle sprains one of the most common football injuries. This happens when the ankle rolls inward or outward, overstretching the ligaments.

Management: Follow the POLICE principles: Protect, Optimal loading, Ice, Compression, Elevation, and avoid HARM factors: Heat, Alcohol, Running, Massage, in the first three days.

Hamstring Strain

Hamstring muscles power a player’s acceleration. Sudden bursts of speed without adequate flexibility or strength can cause a strain.

Management: Use POLICE and HARM steps. Prevention includes stretching, foam rolling, and strengthening exercises like deadlifts, leg curls, and bridges.

Groin Strain

Twisting, kicking, or rapid directional changes can strain the inner thigh muscles, also known as adductors.

Management: Same POLICE and HARM, with prevention through regular stretching and strengthening exercises such as side lunges and adductor side bridges.

ACL Injury

The anterior cruciate ligament is critical for knee stability. Injuries often occur when the lower leg stays planted while the upper leg twists, during tackles, or awkward landings.

Management: Mild sprains may heal with physiotherapy, but severe tears often require surgery. Persistent swelling or pain should be checked by a professional.

Preventing Football Injuries

• Strengthen lower limbs with exercises like squats, lunges, and calf raises.
• Warm up with dynamic stretches and sport-specific drills.
• Cool down after matches to aid recovery.
• Wear proper gear, including fitted boots and shin guards.
• Stay hydrated, eat well, and rest between games.

Yoga, at its heart, is a journey of balance, patience, and self-awareness. Yet, even regular practitioners can unknowingly fall into habits that limit progress or compromise the essence of the practice. Celebrity nutritionist Rujuta Diwekar, who works with stars like Kareena Kapoor, Alia Bhatt, Varun Dhawan, Saif Ali Khan and Karisma Kapoor, recently shared three common yoga mistakes that many of us make and how to correct them. Her advice is simple, practical, and rooted in tradition.

1. Always Starting With the Right Side

This habit, she explains, can unconsciously deepen the existing imbalances in the body. Yoga, after all, is a practice of samatva or balance. The aim is not to favour one side but to restore equilibrium—physically, mentally, and emotionally.

She suggests a simple correction. Yoga should be done with awareness. She says how even sitting postures like Sukhasana should be alternated to ensure both sides of the body are equally engaged. Start from the weaker or underused side. It may feel awkward initially, but over time, it helps realign the body and build balanced strength.

2. Only Practising the Asanas You Are Good At

This is a common pitfall. We gravitate towards what feels familiar and comfortable. But yoga is not meant to keep us within our limits; it is meant to gently stretch them. She encourages practitioners to explore the lesser-known asanas, especially those we tend to avoid, like backbends or twists. “We should go to their lanes, we should practise them, and we should have patience with ourselves. Little by little, every asana, especially backbends, will also come.”

She reminds us, “Yoga is not for show-offs. Yoga is for strength. For inner strength. This practice is not for outsiders.” It is a deeply personal journey, and real growth lies in consistency and courage, not perfection.

3. Skipping Practice When Time Is Short

But this is not how yoga works. “If you do not have time for 12 Surya Namaskars, then do 6. If you do not have time for 6, then do 3. But do it.” Even five minutes of mindful movement can bring enormous benefits. Over time, it is the commitment, not the duration, that matters most.

She also urges balance between the physical and the subtle. “If you are doing pranayama only every day, then do asanas also. If you are doing asanas only every day, then do pranayama once a month.” Her advice is to explore and embrace all aspects of yoga. That way, even if your routine is limited, it is never lopsided.

Yoga is not about being perfect in every pose. It is about showing up. “In your asana practice, explore the key aspects of yoga a little bit,” says Rujuta. “And give this gift of yoga to yourself in your lifetime.”

Whether you are a beginner or a seasoned yogi, her words are a gentle but firm nudge back to the basics. Do not let routine, comfort, or lack of time come in the way of your practice. As she sums up beautifully, yoga is a gift and one worth giving yourself every single day.