Marjaana Raudmäe: Poor sleep can be a sign that you’ve either moved too little — or too much
Myofunctional therapist and physiotherapist Marjaana Raudmäe explains why movement matters so much for heart health, and what everyday steps we can take for our heart's sake.
April is Heart Month, dedicated to raising awareness of cardiovascular health. Myofunctional therapist and physiotherapist Marjaana Raudmäe explains why movement matters so much for heart health, and what everyday steps we can take for our heart’s sake.
Movement doesn’t just affect physical fitness or body weight — it has a deep and wide-ranging effect on the cardiovascular system. “It improves heart function, supports better blood flow and metabolism, and protects the heart against age-related changes, stress, and damage to the heart muscle,” says Raudmäe. She adds that regular movement helps regulate blood pressure, cholesterol, and blood sugar levels, eases anxiety and depression, and supports both sleep quality and overall vitality.
Raudmäe recommends starting with a simple principle — move every day. “WHO guidelines recommend at least 150–300 minutes of moderate-intensity, or 75–150 minutes of vigorous-intensity, aerobic activity per week. On top of that, it’s good to do muscle-strengthening exercises engaging major muscle groups at least twice a week,” she notes. If finding time for physical activity in a packed schedule is a challenge, movement can be woven into routine tasks. “For example, while cooking, throw in some squats, push-ups, lunges, or whatever else you enjoy in between. If you find yourself forgetting to take movement breaks, set a reminder on your phone or watch to prompt you when it’s time,” she shares as a useful tip.
So how can you tell if your fitness level is good? “During aerobic exercise, you should be able to hold a conversation with a friend without gasping for breath. Physical activity also shouldn’t cause pain, nausea, or excessive weakness.” Raudmäe explains that sleep quality, too, can reveal whether you’ve been getting enough physical activity — poor sleep can be a sign that you’ve moved either too little, or, conversely, too much.
Mouth breathing has a significant negative effect on overall health
At Meliva, Marjaana Raudmäe’s day-to-day focus is myofunctional therapy, which centres on the function of the muscles in and around the mouth and tongue, and on correcting breathing patterns. Raudmäe stresses that breathing through the mouth can bring serious health problems. “A shallow breathing pattern can lead to lower oxygen levels and, in turn, greater activation of the sympathetic nervous system — the so-called ‘fight or flight’ state — which, over a longer period, can place added strain on the heart,” Raudmäe explains. She adds that breathing through the nose supports better oxygen uptake and benefits both lung and heart function. She also notes that an incorrect resting position of the tongue, or weak muscles in the mouth and tongue area, can lead to sleep apnoea or other sleep problems, and poor sleep quality in turn affects both blood pressure and overall stress levels.
Marjaana Raudmäe’s recommendations for supporting a healthy lifestyle:
- Move every day: meet the World Health Organization’s (WHO) movement guidelines — at least 150-300 minutes of moderate-intensity aerobic activity, or 75-150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of the two, spread across the week. On top of that, do moderate-intensity, muscle-strengthening exercises engaging major muscle groups on two days a week.
- Eat for your heart: favour plenty of vegetables, whole grains, fish, and nuts, and cut back on processed food and salt.
- Look after your sleep: quality sleep helps keep blood pressure at a normal level and helps reduce stress.
- Reduce stress: practise relaxation techniques, breathing exercises, or meditation.
- Avoid habits that harm your health: this includes things like smoking and drinking alcohol.
