The Psychology of Exercise
There are no two ways around it, when you exercise regularly you feel better (well, mentally if not physically and I take care of the physical aches and pains for you!). I know from both a personal and professional stand point that patients and friends and family alike often tend to be in better spirits when they are active and getting regular exercise each day.
There have been countless studies showing not just the physical but also the psychological benefits of exercise and while checking current news articles today, I came across a study that now shows that exercise may not just help those with depression, it may actually help prevent depression from occurring in some people.
Now that’s pretty incredible!
The study was recently published in the journal Medicine & Science in Sports & Exercise. It appears that exercise can be particularly beneficial for women who, as they age, often develop depression.
The study looked at 10 years’ worth of data from nearly 3,000 women between the ages of 42 and 52. Essentially all data came from self-reported questionnaires which asked questions about depressive symptoms and amounts of exercise. The result was pretty overwhelming! Of those women who reported 150 minutes (or more) each week of moderate intensity exercise (which is the current public health recommendation for exercise) fewer of these women reported any type of symptoms of depression.
Still not convinced? Here are some other fascinating facts about what exercise does to the body and mind:
- Exercise increases norepinephrine, a chemical which helps regulate the brain’s response to stress.
- Many studies have shown that depression can be treated as effectively with exercise as it can be with antidepressants.
- Exercise is a self-confidence booster!
- Working out in our golden years can help prevent cognitive decline. Even earlier on, between the ages of 25 and 45 can boost chemicals which will help prevent the hippocampus (the part of the brain responsible for learning and memory) from degenerating.
- Those suffering from anxiety disorders have noted a decrease in anxiety after working out.
- Studies with mice have shown that exercise can boost brainpower. This is because levels of BDNF (a protein in the brain) are increased as a result.
- Productivity on the job is increased among those who workout regularly.
- Levels or seratonin and dopamine are elevated in the brain as a result of exercise. These chemicals are linked with positive moods and outlooks.
- Creativity and intuition are also known to sharpen.
- Sex life is improved among those who work out regularly, according to many studies.
So what do you think? Does this give you even more incentive to hit the gym this weekend? Your body and mind will thank you.
- Published in Uncategorized
5 Tips for Keeping Your New Year’s Resolutions
As we ring in the New Year, many of us have a list of things we hope to accomplish. For some, it’s heading to the gym more regularly, for others it may mean spending more time with the family or maybe losing 10 pounds. While these resolutions are easy to make, they aren’t quite as easy to keep. As February rolls around, several of these well-intentioned promises we made to ourselves are left behind. Did you know that 63% of people say they are still keeping their resolutions after two months?
This year, try these 5 tips for getting in the right mindset for 2015.
1. Don’t put pressure on yourself
One of the biggest mistakes that we make is to over-commit to self improvement. What I mean by this is that we throw too much in to the mix. Say our goal is fitness-based. It’s better to commit to “making healthier decisions” than it is to say “I am going to lose 20 pounds.” When we make a goal so singularly focused, there is an excess amount of pressure applied to us. Commit to your goals and understand that you may stumble along the way! That’s completely alright, which leads me to the second tip.
2. Take setbacks in stride
You will have setbacks. If you can’t accept this in stride, you will be setting yourself up for failure. Many people have ‘black or white’ thinking when it comes to goal setting. Basically, the all-or-nothing mentality. You slip up, you quit. This is an unhealthy pattern of thinking and leads to perfectionism. You have made a resolution to change things in your life because they are obviously important to you – so why abandon it so easily just because of one little mistake? Keep your eye on the goal and keep moving toward it! Even if it’s one step forward and two steps back at some points, it’s all part if the journey toward self improvement.
3. Involve family and friends
Studies have shown that when we have the support of people we care about, we are much more likely to reach a goal. There may be times we want to quit or on the other hand, moments of triumph and if we can share these with the people we love, it helps us to continue on a positive path. It can be fun to make resolutions with your friends and family. Not only does it help to say these positive changes out loud but it also is great to have accountability.
4. Track progress
Nothing happens overnight, which is why it is very important to keep track of all the small steps in the right direction. By tracking your progress, you will have a visual reminder that your hard work is paying off. This can be a great tool for you to use when you are discouraged or feel like it is taking so long to achieve your goal.
5. Ask for support when you need it
If you feel yourself losing sight of your goal, be sure to speak up and ask for support. By involving friends and family (as you have now already done) you have a built-in support group. Whether you are simply trying to get in shape or quit smoking, it’s a great idea to speak up and ask for help when you are struggling!
Have a safe and healthy New Year from all of us at Arcadia Health and Wellness!
- Published in Uncategorized