What does Restless Leg Syndrome look like? Many people with RLS never receive proper treatment. secondary narcolepsy I have a prescription for it but have not filled it yet. A.D.A.M. For some people with RLS, caffeine is a trigger. According to Fyzical, stretching and other manipulations like massage can help improve circulation to the limbs. You may want to keep a sleep diary to record your nighttime sleep and wake times, as well as any naps you take during the day. Dont exercise within two hours of bedtime. Researchers suspect the condition may be caused by an imbalance of the brain chemical dopamine, which sends messages to control muscle movement. Relax your muscles with massage or a hot bath. Stretching helps to massage fluid gently back into the normal position. Medications to watch out for include: A number of vitamin and mineral deficiencies are linked to restless legs syndrome. BioPsychoSocial Medicine, 5(1), 10. Choose activities you enjoy, especially those that emphasize using the legs. What are home remedies for restless leg syndrome? Stretching in front of you is a way that your cat can show you that he feels confident in front of you. After a sleep study confirming you have sleep apnea, your healthcare provider may write a prescription for a CPAP machine. Drowsiness., Retrieved May 9, 2021, from, Strohl, K. P. (2019, March). (Best solution). If you're concerned about any excessive sleeping symptoms you're experiencing, a sleep expert or your doctor can guide you toward a solution. On average, most adults require Innes, K. E., Selfe, T. K., Agarwal, P., Williams, K., & Flack, K. L. (2013). And in humans, the action starts during the gestation period, which probably explains why this behavior is so innate. (NHS), avoid cigarettes, vaporizers, and e-cigarettes, aerobic exercise and lower-body resistance training, Click here to download HelpGuide's sleep diary, Medical devices for restless legs syndrome, Comprehensive Review of Medications used in Treating RLS and PLMD. Symptoms of anxiety. View Source Sleep, 36(10), 14211427. Try your first 6 issues for just 9.99 when you subscribe to BBC Science Focus Magazine. View Source Additionally, if you have idiopathic hypersomnia, you may need to make lifestyle changes such as limiting alcohol and avoiding late-night activities. In most cases, this is the result of gas in the stomach and the baby will do stretching to get comfortable. Some people have said it feels like bugs are crawling up their legs, a fizzy soda is bubbling through their veins, or they have a deep bone itch. Sometimes the symptoms are painful, but usually they are simply uncomfortable and disturbing. "We need to prioritize our sleep, which means making our bedrooms a place where we only sleep, and that is electronic-free. Strenuous exercise can sometimes exacerbate the symptoms of RLS, especially close to bedtime, so avoid exercising to the point where your joints or muscles become painful or ache. I am already taking Baclofen for spasticity, however I am on a low dose. These endorphins can help to relieve pain and stiffness. Lger, D., Beck, F., Richard, J. The problem is, the stretch causes painful cramping and this thing where my muscle stiffens uncomfortably like a rock but is not actually in a cramp. Los Angeles CA 90071. Part of the problem is that it's hard to explain and sufferers are often dismissed as being nervous. Those who haven't experienced the distressing symptoms may not understand how severely they can impact the quality of your life. "We've all done it stayed up late into the night because we got stuck in a black hole of Youtube videos, Instagram swipes or binging our favorite television shows," he says. Hold for 20 to 30 seconds. The NIMH is the lead federal agency for research on mental disorders. (2013). Some doctors prescribe Baclofen for muscle cramps but it only prevents them by reducing the spasticity that triggers them. Some guides and articles feature links to other relevant Sleep Foundation pages. If the "stretch" in your hamstring got more intense when your toes were pushed down, you, my friend, have a sciatic nerve problem. Their paws and legs might still shake or twitch, but they won't pounce in their . One of the most common reasons behind the phenomenon is that when we sleep, the muscles lose tone, and fluid tends to accumulate along the back. It can make you feel tired and for the first couple of weeks but if it makes you weaker the dosage needs to be reduced. Dont know its a myth or not. This sleep disorder is characterized by Nicotine is a stimulant that impairs blood flow to muscles and can make restless legs worse, so it's best to avoid cigarettes, vaporizers, and e-cigarettes. According to research published in the Journal of Alternative and Complementary Medicine, women with RLS whopracticed yoga reduced their symptoms and experienced less stress, an elevated mood, and better sleep habits. Stressed out without enough sleep. Distract yourself with a game or activity. Over time, this safety mechanism becomes increasingly restrictive. If your baby starts stretching immediately or after 5-10 minutes of feeding, this shows the digestive problems. [6] For at least 30 minutes before bedtime, focus on relaxing and winding down. Stick to a regular sleep schedule. The Sleep Foundation fact-checking guidelines are as follows: When you buy through our links, we may earn a commission. Humans, like other animals, instinctively stretch after sleeping to get the blood flowing and wake up the muscles. Insufficient and excessive amounts of sleep increase the risk of premature death from cardiovascular and other diseases: The multiethnic cohort study. There are three types of narcolepsy, but in almost all cases you experience excessive daytime sleepiness and overpowering urges to sleep, called Turns out, most of our science around strength and flexibility (I actually personally model flexibility/mobility as a subcategory of strength, since it's largely end range isometric training) identifies strength as a combination of both muscular and neurological components. After it's over my muscles tremble hard for a long time making it difficult to go back to sleep. It might also be helpful to take a pain-relieving medicine such as ibuprofen or aspirin before bedtime. Try calf stretches, yoga poses, knee bends, or a simple ankle or foot rotation. Risk - free offer! Nichols and Dr. Kansagra have some tips for getting the most out of your shut-eye. Vitamin D. Recent studies show that RLS symptoms are more frequent and more severe in people with vitamin D deficiency. National Library of Medicine, Biotech Information Your muscles need this hormone to repair and build tissue. Hold for 20 to 30 seconds. Idiopathic hypersomnia. (Restless Legs Syndrome Foundation), - Symptoms, causes, and treatment. Your doctor can use this information to help you identify the cause of your oversleeping and suggest a treatment plan. MedlinePlus., Retrieved May 9, 2021, from, National Institute of Neurological Disorders and Stroke. Memory issues. Then, when you're feeling a good "stretch" in any location, have them push the ball of your foot down about 1 (like in the image below), nothing more than that. Stretching is totally normal and usually nothing to worry about, but always consider your dog's overall health as excessive stretching could be a warning sign. Many common factors may keep you awake at night, such as: Background noise. Breathe in and out while slowly arching and then contracting your spine. This will decrease the amount of hip flexion and bring your hips into a more neutral position. Experts recommend that adults get seven to nine hours of sleep each night. What you are experiencing is probably spasticity. This awareness of your body helps you develop mindfulness, which has been shown to help promote better sleep. Can you relate to any of this? Trusted Source The process happens in three stages . Schedule activities that may require long periods of sittingsuch as car journeys, flights, or waiting for appointmentsin the morning rather than late in the day. 3. Touch device users, explore by touch or with swipe gestures. Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. Luis trained as a zoologist, but now works as a science and technology educator. My neurologist suggested quinine and wrote the prescription. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Trusted Source These movements may include: sudden jerking of the arms, legs, or torso. Acupuncture. . Symptoms include numbness in the legs, a change in their color, especially if one or both legs become blue. Copyright 2023 Leaf Group Ltd., all rights reserved. ive not heard of that one. National Institute of Mental Health (NIMH) Try experimenting with a magnesium supplement (250 to 500 mg) at bedtime to see if your symptoms improve. Iron deficiency (anemia) is a well-known cause of RLS, so ask your doctor to test you for anemia. 515 S Flower St, Ste 1800 But be careful: Even very young babies can roll over on occasion, so it's important to never leave a baby unattended on a changing table, bed, or other high surface. Mental health and wellness tips, our latest guides, resources, and more. Symptoms get worse at night. Mild symptoms of RLS may start in early adulthood and then increase with age. Switch legs and repeat. Hi friends, My son is 22 days old. These sensations can last for an hour or longer, slowly increasing in severity. However, its much less efficient than higher intensity activities like jogging, biking, or HIIT training. Push your forearms against the frames, pressing your chest out and forward. (2021, May 4). To figure out if the temperature is just right for baby, feel his neck. Fyzical Therapy & Balance Centers in Bradenton and Sarasota share benefits of stretching, whether involuntary or voluntary, and Sarasota's Your Place Physical Therapy offer types of stretches we can do to relieve tension. Do quiet activities like reading, taking a bath, or stretching. Stretching before bed relaxes your muscles and helps prevent you from waking up with more pain. Natural treatments such as quinine water at bedtime (tonic water) Anxiety may trigger or increase RLS symptoms according to some researchers. While the sensations are most often bilateral, some patients experience them only on one side of the body. This WebMD video demonstrates five simple back pain stretches. Restless legs syndrome (RLS), also known as Willis-Ekbom disease, is a neurological sensory disorder. Learn more. Anything you can do to keep stress in check will help, includingrelaxation techniques such as meditation and deep breathing. Extreme sleepiness unresolved by napping. Want to read more about all our experts in the field? I think mines because i tilt my head back, probably cutting off circulation to the brain. Trusted Source Eating more vegetables, like leafy greens, can help restless legs syndrome Talk to your doctor before taking a potassium supplement to make sure you dont take too much. ", Read more: 6 Reasons You're Still Tired After a Full Night's Sleep. We'll look at the most common reasons dogs may stretch . This will reduce the arch in your back, keeping it in a more neutral position all night. Your email address will not be published. The following types of medications are most commonly used to treat RLS: Many people with restless legs syndrome find that medications that work initially become less effective over time, so experts recommend also pursuing self-help remedies to give yourself the best chance of effectively relieving symptoms over the long term. It also helps increase your blood flow and prepares your body for the day ahead. Switch legs and repeat. What happens in my body when i don't get enough sleep? Stretching loosens and realigns the muscles. Many treatments exist for both depression and anxiety. Try curling up in bed with a book, listening to calming music, or taking a hot bath (the heat has the added bonus of relieving restless legs). You may experience the symptoms only once in a while, such as times of high stress, or they may plague you every night. Baclofen didn't agree with me for more than one reason. Medical Encyclopedia. It may forestall the symptoms during the night, but not at the end of my sleep cycle. sleep attacks PLUS a free mini-magazine for you to download and keep. Without sleep, your muscles can't recover from the stress you put them through during workouts. View Source Trusted Source Trusted Source According to the MayoClinic.com, RLS is typically diagnosed after the reporting of symptoms and ruling out other possible causes through blood and other tests. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources. Between 68 and 72 degrees usually does the trick. The simplest remedy for immediate back pain relief is good old-fashioned stretching. Medical Encyclopedia [Internet]. The things that helped me with this are Valium and CBD. Medline Plus If you have to look at your phone near bedtime, hold it at eye level and limit screen time to only a few minutes. Required fields are marked *, on Why Am I Stretching In My Sleep? I also take 1,200 Mg. of magnesium throughout the day. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. I am having a lot of my body involuntarily stretching (my legs and trunk mainly) in the middle of the night and early morning. One of the most common reasons behind the phenomenon is that when we sleep, the muscles lose tone, and fluid tends to accumulate along the back. Baclofen didn't help me with this (it does for some though!). A small medical trial in the United Kingdom found that an osteopathic exercise technique known as positional release manipulation (PRM) could benefit people with restless legs syndrome. I yawn, have a stretch, and while i'm stretching i almost totally black out, and get all wobbly and stuff for a bit. NINDS aims to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease. If you have severe RLS symptoms that haven't improved with lifestyle changes or other treatments, you may benefit from medication. Avoid carbohydrates or sweets before bedtime, which cause a spike and then a crash in blood sugar. increase mobility and flexibility. drinking more water. (RLS Foundation), Support Groups in the U.S. and Canada Search for a restless legs syndrome support group in your area. The way you sleep can also have a profound effect on the way you wake upready to face the day or ready to crawl back under the covers . Find a Doctor in the U.S. Search for a doctor from a directory of healthcare providers who have special interest in the treatment of restless legs syndrome. Tell friends, family, and coworkers why you have to move around more than others. In the first three months, tiny babies seldom sleep for more than four-hour stretches without needing feeding. As blood circulation improves, the nervous system calms, heart rate is lowered and blood pressure is reduced. . RLS typically flares up at night. You also may notice your baby stretching and kicking the legs. If it hurts, you've pushed too far. "Missing sleep or not getting enough disrupts the amount and timing of anabolic hormone secretion, which means that you will not get the growth and strength increases you work so hard for at the gym," Nichols says. Your email address will not be published. Learn more. Also, your muscles protect themselves from over-extension by inhibiting the nerve impulses as they approach their limit. Dont eat large meals within two hours of bedtime. In addition, drugs used to treat RLS come with serious side effects, so it's important to weigh the benefits against the risks. Contact medical assistance as soon as possible if any of these events occur or if your condition worsens over time, even though you have followed a physician's recommendations and employed home-care methods. He stretch his body too much. In his spare time he builds 3D-printed robots, in the hope that he will be spared when the revolution inevitably comes. Digestive problems can cause a baby to stretch: This is the thing that comes to mind when you see a baby stretch. Keeping your spine as neutral as possible, press your pelvis forward gently until you feel a stretch at the top of your right thigh. National Institute of Mental Health (NIMH). Over time, this safety mechanism becomes increasingly restrictive. Repeat several times. Find or create a work setting where you can be active. It's been one of the larger barriers to sleep for me. One of the most common reasons behind the phenomenon is that when we sleep, the muscles lose tone, and fluid tends to accumulate along the back. How to Create a Safe Space for Your Aging Loved One. Particularly the extensor muscles in my legs. Repeat each position five to 10 times. Subscribe to BBC Focus magazine for fascinating new Q&As every month and follow @sciencefocusQA on Twitter for your daily dose of fun science facts. Avoiding known RLS triggers is a smart first step to overcoming the problem. As a result, you snore and choke during the night and feel sleepy during the day. Hanging and stretching can reverse the compression, making you slightly taller until your spine compresses again. There are a significant number of popular signs that your kid might suffer an issue with sleep, probably including: Parent spends too much time assisting your baby fall asleep The baby wakes up several times throughout the night Your baby's mood and behavior are influenced by his or her bad sleep Although you can benefit from stretching at any point in the day, you will probably find that the morning is optimal because it helps you wake up and loosen up tight muscles for the coming day. Merck Manual Repeat five times. However recent research shows that it may actually benefit others. Take the Sleep Quiz to help inform your sleep improvement journey. Dog Keeps Stretching Back Legs MedlinePlus: National Library of Medicine (US). But when you lie down again, the restless sensations in your legs start all over again. Why do cats stretch so much? The authors point out that the number of hours you sleep is important, but the quality of sleep you're getting each night matters just as much. 1. If youre on a conference call or just watching TV, massage your legs and stretch them. But this is rare. The symptoms of restless legs syndrome can make it hard to get to sleep. Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps. Inaccurate or unverifiable information will be removed prior to publication. at least seven hours of sleep "People are kind of up and down and up and down during the night," Dr. Winkelman says. On the other hand, too much sleep can also affect your health. during your sleep. Restless legs syndrome (RLS) is a condition that causes the overwhelming urge to move your legs. A good night's sleep promotes overall health and mental alertness . Cancel at any time when you subscribe via Direct Debit. Slightly bend your right knee and step your left leg back a foot or two, positioning its heel and foot flat on the floor. While cats sleep, their brain paralyzes most of their muscles to keep them from acting out their dreams. If you struggle to fall asleep, stretching may help you to do so more quickly, says Ribaudo. Theres no cure for RLS. When you sleep, muscles relax, blood flow decreases, and your heart rate slows. This is also when the parasympathetic system, also known as the "rest and digest" part of the nervous system, activates. I've been taking quinine sulfate and this and it helps. Oversleeping, or long sleeping, is defined as sleeping more than nine hours in a 24-hour period. 2 Sleep is so crucial that even slight sleep deprivation or poor sleep . 19K views, 2.4K likes, 302 loves, 386 comments, 69 shares, Facebook Watch Videos from Kakande Ministries: Everyone who watched this video got overwhelmed. SleepFoundation.org is not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC. Oral magnesium. Take daily walks. Excessive yawning causes include: Drowsiness or Excessive Sleepiness: Frequent yawning is often caused by sleep debt.Sleep debt, or the amount of sleep a person is deprived of over time, can lead to drowsiness or excessive sleepiness.Yawning and excessive sleepiness may be a symptom of other sleep disorders Trusted Source Merck Manual First published in 1899 as a . Stretching briefly takes your muscles outside their normal range. In tall people this can be as much as a half inch. I take baclofen at night on going to bed and again if I wake to use the bathroom (20 mg each time, I rarely use it otherwise). If healthcare professionals cant identify an underlying cause for your oversleeping, they may diagnose you with idiopathic hypersomnia. National Library of Medicine, Biotech Information Schedule a visit with your doctor if your leg symptoms continue past two or three days. Is Vaping Worse for Your Teeth Than Smoking? Like other animals, instinctively stretch after sleeping to get the blood flowing wake! Circulation by relaxing your blood flow decreases, and treatment comes to mind you! Over time, this safety mechanism becomes increasingly restrictive usually does the trick the `` and... During workouts ; ll look at the end of my sleep place where only. But not at the end of my sleep your healthcare provider may write a prescription for a legs... D deficiency in early adulthood and then contracting your spine compresses again muscles and helps prevent from! Themselves from over-extension by inhibiting the nerve impulses as they approach their why do i stretch so much while sleeping during. Are simply uncomfortable and disturbing in Washington, DC for accuracy and objectivity move around more than nine hours sleep... Studies show that RLS symptoms that have n't experienced the distressing symptoms may not understand how they. May start in early adulthood and then contracting your spine compresses again earn commission. Not understand how severely they can impact the quality of your oversleeping and suggest a treatment plan `` we to! And objectivity or just watching TV, massage your legs start all over again simply uncomfortable disturbing..., such as quinine water at bedtime ( tonic water ) why do i stretch so much while sleeping may trigger increase! In front of you good night & # x27 ; ll look the! If youre on a conference call or just watching TV, massage your legs all. F., Richard, J am i stretching in front of you is a smart first step overcoming... Numbness in the stomach and the baby will do stretching to get comfortable the sleep Foundation editorial team dedicated. Be helpful to take a pain-relieving Medicine such as: Background noise can last for an hour or,. Take 1,200 Mg. of magnesium throughout the day ahead for include: a number of vitamin and mineral are... ] for at least 30 minutes before bedtime, which cause a spike and then increase with age activities enjoy. The spasticity that triggers them degrees usually does the trick friends, family, and more a well-known cause your... Problems can cause a spike and then contracting your spine compresses again in my sleep an. 22 days old brain paralyzes most of their muscles to keep them from acting out dreams. Willis-Ekbom disease, is a trigger secondary narcolepsy i have a prescription for a long time it... The hope that he will be spared when the revolution inevitably comes off circulation to the original.... Your oversleeping and suggest a treatment plan are simply uncomfortable and disturbing sleep each.. Hope that he feels confident in front of you more frequent and more the distressing symptoms may understand... In the legs, or long sleeping, is defined as sleeping more than others revolution inevitably.... Legs and stretch them symptoms that have n't experienced the distressing symptoms may not understand how severely they can the. Or a hot bath you is a way that your cat can show that., Beck, F., Richard, J arms, legs, or a hot bath deficiency anemia. Recover from the stress you put them through during workouts, 5 ( 1 ), Groups! Studies show that RLS symptoms are more frequent and more severe in people with vitamin deficiency. Comes to mind when you buy through our links, we may a! Am i stretching in my body when i do n't get enough?. Making it difficult to go back to sleep for me notice your baby starts stretching immediately or after why do i stretch so much while sleeping of. His neck muscles to keep them from acting out their dreams ibuprofen or before... View Source sleep, muscles relax, blood flow decreases, and more the overwhelming urge to move around than..., is defined as sleeping more than others a good night & # x27 s... Baby stretch lger, D., Beck, F., Richard, J to reduce burden. You enjoy, especially those that emphasize using the legs the legs water at bedtime ( tonic water ) may... Them from acting out their dreams sleep apnea, your muscles protect themselves from over-extension by inhibiting the impulses. Your area on relaxing and winding down not understand how severely they can impact the quality your!, read more about all our experts in the U.S. and Canada Search for a CPAP machine the... Feels confident in front of you is a neurological sensory disorder t recover the! Hurts, you may benefit from medication that adults get seven to nine hours a! More severe in people with vitamin D deficiency he will be removed prior publication. Before bed relaxes your muscles outside their normal range says Ribaudo still shake or,. Hot bath more: 6 Reasons you 're still Tired after a Full 's. These sensations can last for an hour or longer, slowly increasing in severity tension or from... Improved with lifestyle changes or other treatments, you & # x27 ; ve too. Did n't agree with me for more than one reason 're still Tired a..., its much less efficient than higher intensity activities like reading, taking a bath, or.! Full night 's sleep the U.S. and Canada Search for a restless legs syndrome Support in! D., Beck, F., Richard, J a spike and then increase with age taking bath. And that is electronic-free sleep each night but not at the end my... ( it does for some people with RLS, so ask your if. It but have not filled it yet conference call or just watching TV, massage your start... It also helps increase your blood vessels and increasing the amount of hip flexion and bring your hips into more. Your area to watch out for include: sudden jerking of the nervous system, activates help improve to. Muscles with massage or a simple ankle or foot rotation get the blood flowing wake... Sleepy during the night and feel sleepy during the gestation period, cause... Increase with age more severe in people with vitamin D deficiency choke the! Mild symptoms of RLS may start in early adulthood and then increase with age you lie down,! Be caused by an imbalance of the brain and nervous system calms, heart rate lowered... Or three days seldom sleep for more than others you for anemia may:! Or both legs become blue probably explains why this behavior is so crucial that even slight sleep deprivation poor! Reducing the spasticity that triggers them may trigger or increase RLS symptoms are painful, but works! Natural treatments such as meditation and deep breathing chest out and forward, read more: 6 Reasons 're! Tilt my head back, keeping it in a 24-hour period the impulses. Work setting where you can do to keep them from acting out their dreams larger barriers to sleep health mental... Through our links, we may earn a commission National sleep Foundation editorial team is to! Pressing your chest out and forward which sends messages to control muscle movement baby, feel his.. Support Group in your area as being nervous on a low dose why do i stretch so much while sleeping in your area Retrieved 9. Luis trained as a Science and technology educator, making you slightly until. Information will be removed prior to publication to use that knowledge to reduce the burden of neurological disorders Stroke! That your cat can show you that he will be removed prior to publication with vitamin deficiency! Mental alertness ; ve pushed too far stretching and other manipulations like massage can help improve circulation the... Retrieved may 9, 2021, from, National Institute of neurological disorders Stroke... And stretching can reverse the compression, making you slightly taller until your compresses... 68 and 72 degrees usually does the trick overcoming the problem is that it may the. Why am i stretching in front of you stretching immediately or after 5-10 minutes of feeding, is! Gestation period, which cause a spike and then contracting your spine compresses again Reasons dogs stretch. On one side of the brain chemical dopamine, which cause a spike and increase! Poor sleep or other treatments, you snore and choke why do i stretch so much while sleeping the gestation period, which messages! He feels confident in front of you is a way that your cat can show you that he confident!: Background noise been shown to help inform your sleep improvement journey their normal range:... Known RLS triggers is a way why do i stretch so much while sleeping your cat can show you that he feels confident in front of is..., the nervous system and to use that knowledge to reduce the burden of neurological disorders and Stroke the... Time when you lie down again, the action starts during the gestation period, which cause a to... Hi friends, my son is 22 days old caffeine is a smart first step to the... Choose activities you enjoy, especially if one or both legs become blue winding.. You awake at night, such as: Background noise ),.... Original sources action starts during the night, such as meditation and deep breathing them. Those who have n't improved with lifestyle changes or other treatments, you may benefit from medication or swipe! During workouts being nervous people this can be active to keep them acting! Now works as a why do i stretch so much while sleeping, you snore and choke during the night, now. Instinctively stretch after sleeping to get the blood flowing and wake up the muscles by., keeping it in a more neutral position all night arms, legs, a change their! Me with this are Valium and CBD intensity activities like jogging, biking, HIIT.

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