Effect Of Exercise On Depression
What are the Benefits of Exercise? by Protica Research
There is no doubt that exercise is important. Most people do not get nearly as much exercise as they need on a daily basis and while they may know the basic benefits, they may not know the whole story. After all, exercise is not just important to help you lose weight and to stay physically healthy- there are a number of other benefits of exercise that may have nothing to do with how your body feels or looks.
Exercise is not the formal act of putting on special shoes and doing some kind of movement set to really bad techno music. It can be anything that makes your body move more than usual, gets your heart rate up and can involve complete silence, the greatest hits of the Monkees, or classical music. It can even involve bad techno if that is what gets your heart thumping.
Depression, Anxiety, Stress and More
Research has proven in study after study that regular exercise improves the brain’s chemistry to ward off depression and other emotional or mental health problems. A gentle walk every day is good, but more frequent and more strenuous workouts can be even more beneficial. A reduction of medication for depression or anxiety can be one of the many benefits of exercise. However, if daily exercise is too much to ask in your current condition, three exercise sessions per week may be equally beneficial. (Source Holland, August 2010) One of many benefits of exercise for these conditions and a number of others is the effect on brain chemistry. First, the exercise that you do releases endorphins, the feel-good hormones that are equal to those released when falling in love, eating chocolate, or using drugs. The runner’s high is a known and measurable phenomenon that has been documented with a number of runners and heavy duty exercisers.
There is more though. Research also shows that exercise does not only relieve and soothe the stress that is currently being felt, but also may make the brain cells stronger so that you do not feel as much stress. The neurons that are created in frequent runners are less stress sensitive than the neurons in those who do not exercise. In addition, experts in PTSD (post traumatic stress disorder) agree that while exercise is good, outdoor exercise is even more beneficial. Additionally, a 2010 study from the University of Essex in England found that five minutes of outside exercise, especially when done near water such as a fountain or a stream, can give a mental boost as well.
When you are exercising, you are not thinking about the things that are making you most stressed. You tend to let go and just be in the moment. If you are outdoors, you are also getting some additional benefits including fresh air and a healthy dose of vitamin D as well. Good choices for outdoor exercise: walking, running/jogging, cycling, hiking, swimming. Indoor substitutes: treadmill walking or other machines, Pilates, yoga, or exercise tapes.
How Much Exercise Do You Need to Get the Benefits?
The experts agree on only one thing: you should exercise every week. After that, you should decide which of the many benefits of exercise are most important to you. If you are looking To Lose Weight or to build a certain type of body, you should up the amount of exercise that you are doing. If you are simply looking for a health boost, you may be able to do a little less and still get the full value. The Centers for Disease Control and Prevention recommends two and a half hours per week to get the maximum benefits of exercise. The CDC also says that 70% of women under the age of 30 do not get enough exercise at all. You don’t have to do all two and a half hours at once, of course, you can break up the exercise throughout the day as you can, aiming for at least 10 minutes per session and 30 minutes per day. If you get more exercise than is suggested, it is a bonus.
The Benefits of Exercise by the Numbers
- A 135 pound woman burns around 244 calories during 30 minutes of vigorous exercises such as jacks. A University of Nebraska study also reveals that women who do plyometric exercises also log in faster running times.
- Exercise, particularly plyometric exercises, may contribute to the strength and density of bones. Bone density decreases by 1-2% every year so the higher that your density is before this process kicks in, the better you will be.
- The American Association of Neurological Sciences has said that 90% of back problems could be resolved through physical therapy and lifestyle fixes instead of with surgery or medications.
Weight Loss Benefits of Exercise
To lose weight, you have to cut around 500 calories out of your daily intake. Most people may think that doesn’t sound like a lot but it becomes a problem for many people. However, you can lose weight faster and easier if you increase the amount of calories that you burn through exercise. If you can burn 250 calories and then decrease the calories that you eat by 250, you will be able to lose around a pound a week. You should not decrease your calories dramatically or you will slow your metabolism. Having a between meal snack such as Profect, a protein supplement from Protica, can keep you full for longer and keep you energized for your workouts. Because Profect is heat stable, it can be kept in your car or gym bag for use after your workout and can also be stashed in a desk at work so that you can keep from the feeding frenzy that surrounds certain work days.
About the Author
About Protica Research (http://www.protica.com) Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of dense nutrition in compact forms. Protica manufactures Profect (http://www.profect.com), IsoMetric (http://www.isometric.com), Pediagro (http://www.pediagro.com), Fruitasia (http://www.fruitasia.com) and many other brands in its GMP-certified, 250,000 square foot facility. Copyright – Protica
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