ICMR Reveals Ideal Duration Of Sleep, Exercise And Work

icmr reveals ideal duration of sleep, exercise and work

In our fast-paced modern world, finding the right balance between sleep, work, and exercise is essential for maintaining overall well-being. The Indian Council of Medical Research (ICMR) has recently provided guidelines that state the ideal duration of sleep, exercise and work. This will help people maintain a balance as these three things are crucial aspects of the daily routine, promoting physical and mental health. So what is the ideal time to sleep, exercise and work? Let’s check.

Sleep:

Sleep is the cornerstone of good health, impacting cognitive function, mood, and overall vitality. According to the ICMR, adults should ideally sleep for 8 hours per night. This allows the body to undergo essential processes such as tissue repair, hormone regulation, and memory consolidation. Consistent and adequate sleep is crucial for preventing a range of health issues, including obesity, cardiovascular disease, and mental health disorders.

However, it's not just about the quantity of sleep but also its quality. The ICMR emphasizes the importance of creating a conducive sleep environment, free from distractions such as electronic devices and excessive noise as this will help improve sleep quality.

Work:

While work is a necessary part of life, excessive or prolonged work hours can have negative effects on both physical and mental health. A lot of fields require sitting for long hours which leads to a sedentary lifestyle. The ICMR recommends striking a balance between work and personal life to prevent burnout and stress-related illnesses. Ideally, adults should aim for 8 hours of productive work per day, with adequate breaks for rest and relaxation.

Furthermore, the ICMR encourages employers to promote a culture of work-life balance by implementing flexible working hours, promoting employee well-being initiatives, and discouraging overtime.

Exercise:

Regular physical activity is essential for maintaining optimal health and preventing chronic diseases such as diabetes, hypertension, and obesity. According to the ICMR, adults should engage in at least 60 minutes of moderate-to-vigorous intensity activity per day.

If required the ICMR recommends incorporating strength training exercises at least twice a week to improve muscle strength, endurance, and bone health. Activities such as yoga and flexibility exercises can also enhance overall fitness and reduce stress.

To meet these exercise guidelines, individuals can incorporate physical activity into their daily routine by walking or cycling, taking the stairs instead of the elevator, or participating in recreational sports and fitness activities.

By following the guidelines set forth by the ICMR, people can prioritize their well-being and reduce their risk of chronic diseases and mental health issues.