Do you think exercise is only good for developing a lean body, strong muscles and a strong heart? Well, think again about Health and Fitness! Physical activity has been shown to help with being emotionally and mentally fit also.
While the majority of fitness research efforts focus on the physical and health benefits of exercise, there is a growing body of work demonstrating that exercise promotes wellness and mental health. Researchers at Duke University studied people suffering from depression for 4 months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. This is the same percentage rate as for those who only used medication in their treatment for depression.
You don't have to be suffering from a clinical or diagnosed Mental Illness to get substantial mental health benefits from exercise and fitness. One study found that short workouts of 8 minutes in length could help lower sadness, tension and anger along with improving resistance to disease in healthy people. Many people exercise to boost confidence along with reducing anxiety and stress, all of which contribute to psychological health and well-being. So, exercise can be viewed as a preventative or wellness activity that may actually help prevent physical and emotional conditions. By the way, even short bursts of activity help individuals feel better, which means that you don't have to spend hours at the gym to gain real mental health benefits.
Judith Easton, personal training director and instructor in mindfulness meditation at Galter Life Center in Chicago, noted one reason for the feelings of well-being that are generated during and after exercise: the body's natural release of endorphins. These chemicals released by the brain are the body's natural painkillers and can lead to an increase in feelings of happiness. "Exercise leads to an increase in energy and to better sleeping patterns, which may also explain why it is so helpful to people with depression. Low energy and poor sleep are common symptoms of depression."
Clinical psychologist Eliezer Margoles, Ph.D. stated that feeling joyful and the pleasure of being in one's body is very beneficial. He urged people to "take time out, and instead of saying no to exercise say no to something else." He also cautioned against a "punitive mindset" in which some people engage during exercise, viewing it as a task or punishment instead of a pleasure. Instead, he recommends that you view movement as an affirmation of living and a function to maintain wellness.
Meditation and yoga, though more nontraditional, also lend themselves to using the body to achieve optimal levels of mental health. Both "answer the need to have down time along with the need to quiet down and look within" according to Judith Easton. This is especially important, she noted, because "in the year 2000 people absorb more information in one day than a person in the 1400s absorbed in an entire lifetime". Easton noted that "technology, including cell phones, faxes and computers, along with the mentality of moving quicker and constantly doing things, tends to lead to people forgetting that this inward focus is necessary and vital to mental health". Yoga participants often say they feel more centered and calm, along with the physical benefits of stretching and building strength.
With this information, it is easy to see how exercise is not only beneficial for the body but for emotional and mental health as well. Click here for some tips to get you started now towards feeling good. (Health and Fitness Exercise Tips).
OK, you're reading this and thinking that it sounds great, but where can you start? Judith Easton suggests something you can do RIGHT NOW to improve your Health and Fitness and Mental Health.
Referring to this article: "Mental Health Benefits of Exercise" was written by Jennifer C. Panning and published in the Find Counseling.com (formerly TherapistFinder.net) Mental Health Journal in November, 2000.
Use or reference to this article on the Internet must be accompanied by a link to the page you cite.
Well it turns out that physical exercise is the key component of two very important and recently discovered aspects of the human brain, called neurogenesis and neuroplasticity, and my brain is where I have 'mental'.
In fact, researchers at Duke University studied people suffering from depression for 4 months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. This is the same percentage rate as for those who only used medication in their treatment for depression.
And research is showing that we can get the benefits of physical exercise in brief bursts, even 10 minutes of exercise, if we do the HIIT or high intensity interval training.
Please do not let that high intensity phrase scare you off. I am 61 (8-3-09) and I exercise regularly at my YMCA. When I am not able to get to the Y for one reason or another, I follow the HIIT protocol of
Scott and Angie Tousignant who have created a workout routine for couples that does not have to include huge barbells, steroids, trainers, ect. You can do it in your basement with tools no more sophisticated than exercise balls or dumbbells, it that. If you follow then link, about halfway down the page, you will see Pat and her husband Bill.
Pat is 82 and her husband is 89. If they can do HIIT, I can to.
In fact, I adapt the Tousignant routine to reflect that I am not very limber these days, but I can still do 10 minutes of 30 second intervals of calisthenics like running in place, treadmill, skipping rope, or jumping jacks.
I get winded and sweaty, and my brain gets mental benefits of exercise including neurogenesis and neuroplasticity.
Neurogenesis is the daily (I repeat, daily) growth of new neurons, which I can keep, so that they can migrate to the places in my brain most needing them if I challenge them with a novel learning experience and keep the stress hormones to a minimum, which is another benefit of exercise.
No one knew that the human brain did this until recently, and the discovery is overthrowing decades of neuroscientific dogma.
Neuroplasticity is the term used to describe the capacity of the human brain to continually form new connections between neurons with each new experience.
The more neurons I have connecting, the more brain power I can bring to any issue I might have going on, and the less likely I am to lose my mind to alzheimer's disease.
Both neuroplasticity and neurogenesis are impacted by physical exercise.
In fact, the experts in neuroplasticity all write about taking care of the pillars of brain fitness, which are physical activity/exercise, nutrition, including omega 3 fatty acids and antioxidants, sleep, stress management, and novel learning experience.
The best resource about the mental benefits exercise concept is
Brainfit for Life by Simon Evans,Ph.D. and Paul Burghardt,Ph.D., neuroscientists at the University of Michigan.
Brain Fitness The new standard for total wellness. Mind Sparke Brain Fitness Pro - Software that makes you smarter
Very early in my personal growth experience, a wise person taught me to use the phrase "gratitude is the attitude" when I was resentful or afraid and that phrase has helped me feel better tens of thousands of times.
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