Daily
exercise and eating
healthy foods may help reduce depression. The link between exercise and
mental health has been studied for over one hundred years.
For
some time now, it has been common knowledge that exercise is good
for one’s physical health.
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It has only been in recent years, however, that it has become commonplace to read in magazines and health newsletters that exercise can also be of value in promoting sound mental health. Although this optimistic appraisal has attracted a great deal of attention, the scientific community has been much more cautious in offering such a blanket endorsement. Scientific studies consistently show that exercise is related to a significant reduction in depression.
The findings indicate that the antidepressant effect of exercise begins as early as the first session of exercise and persists beyond the end of the exercise program. These effects are also consistent across age, gender, exercise group size, and type of depression inventory. Exercise was shown to produce larger antidepressant effects when: (a) the exercise training program was longer than nine weeks and (b) exercise was of longer duration, higher intensity, and performed a greater number of days per week
Anyone who runs regularly or enjoys some form of daily
aerobic workout knows exercise triggers
certain chemicals in your brain which leave you with a cetain natural
high.
When you exercise and start getting more fit you begin to feel better
about yourself! The results are clear! Try it - what have you got to
lose? Start getting in shape with daily
exercise
and watch your mental health begin to improve!
Exercise
offers
other advantages:
Reduced anxiety
- Best results with “aerobic exercise”
- Best after weeks of regular exercise
- Best benefits to those who are low fit to begin with
- Best benefits for those high in anxiety to begin with
Reduced depression
- Best after weeks of regular exercise
- Best when done several times a week
- Best with more vigorous exercise
- Best for those who are more depressed (needs more research)
Here are a few
tips to
help you get started:
Make time for physical activity by walking, jogging or swimming during
your lunch hour or take fitness breaks instead of coffee breaks.
Do
activities like jumping rope, calisthenics, getting on your Elliptical Trainer
Explain your interest in reducing depression
to your friends and family. Its okay to ask them for support.
Invite them to join you in your favorite sports or exercise activities.
Get together for some fun and enjoy eating a healthy meal!
We aren't scientists. Millions of good people around the globe
are just plain convinced that equally important are your
thoughts. Try to think good,
pleasant thoughts. Some suggest we are what we think. So think good!
"Whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things." Philippians 4:4-8
Many healthy, happy people enjoy great benefits from daily prayer and reflection time! Try it. Prayer works wonders for many happy and healthy people!
Helping others - through simple acts of kindness or even becoming a
volunteer does wonders for your sense of self confidence.
"And let us not be
weary in well doing: for in due season we shall
reap, if we faint not. As we have therefore opportunity, let us do good
unto all men"
Galatians 6:9-10
Get Plenty of
Exercise, Think Good Thoughts, And Keep Eating Healthy!
Schedule physical activity for times in the
day or week when you feel energetic. Convince yourself that with a
healthier lifestyle, you will have more energy, and then try it! Many
fitness lovers enjoy early morning exercise. Go for an early morning
walk or run and you'll have more energy for the rest of the day!
Plan ahead. Make active time part of your
daily or weekly routine and write it on your calendar! Invite a close
friend or family member to join you. Sharing the
experience with someone will make it more enjoyable and you can keep
each other motivated.
Learn how to warm up and cool down properly.
Practice safe stretching to keep your
muscles healthy and
prevent
injury. Choose activities involving minimum risk like walking or
swimming. Low impact exercise
can boost your fitness level without putting stress on your knees and
ankles!
Stick with healthy activities that are easy
and fun, such
as walking, climbing stairs or jogging. Enjoy working out with
friends who are at roughly the same skill level as you are. Ask a
friend to teach you new skills, or take a class to develop new ones.
If you are interested, try something new like skating, tennis, or
softball.
Select activities that are easy to do
anywhere, such as walking, jogging, jumping rope, or aerobics. Many
community parks and recreation programs offer low cost programs you and
your whole family can enjoy! You won't need to spend a bunch of money!
Try these ten tips for
better fitness.
If you travel - put a jump rope in your suitcase and
jump
rope. Walk the halls and climb the stairs in hotels. When you're on the
road - stay in places
with swimming pools or exercise facilities. When the weather is too hot
or bitterly cold - go to the local
mall and walk for half an hour or more.
Keep eating healthy foods for your
brain, get
plenty of exercise, think healthy
thoughts, serve others and
watch your self esteem
improve!