Physical Exercise Improves Your Mood – Pauline Wallin, Ph.D.
It has long been recognized that exercise is good for your physical health.
But did you know that it also boosts mental health? People who exercise
regularly report less stress, improved sleep, more energy and higher self-
esteem.
Recent research shows that exercise improves mental well-being, even in
seriously depressed people.
Studies comparing antidepressant treatment vs supervised exercise, found
that depressed people who took medicine improved more quickly than those who
exercised.
However, at the end of three months, there was little difference between the
two groups – both had improved to a similar degree. But more importantly,
after six months, the group that exercised was less likely to relapse into
depression.
No one really knows exactly how exercise improves mental health. There are
theories of improved blood flow to the brain, as well as the production
of "endorphins," but such explanations have not been proven.
We do know, however, that when you exercise your body, you also shift the
way in which you think. For example:
• When you exert yourself physically – such as by walking a mile, lifting 80
lb., or mastering that steep hill on your bike – you feel a sense of
accomplishment. Even mini-feats such as these can contribute to overall self-
esteem.
• Exercise distracts you from how bad you feel, giving you something else to
focus on. With additional distractions such as listening to music or working
out with other people at the gym, you may break through a cycle of negative
thinking.
• Exercise is a form of "taking charge." You make the decision to exert
effort. You get credit for your accomplishment; no one can do it for you.
Knowing this helps you feel in control.
• The discipline of regular exercise often generalizes to other areas of
your life, such as eating more healthfully and being more organized. When
more things are going well, you feel better about yourself.
How much should you exercise? That depends on your physical health and
lifestyle. Check with your health professional to discuss what's right for
you.
Psychological News You Can Use - June 2006, Pa. Psychological Association
****TEN ARGUMENTS FOR EXERCISING****
FAMILY EDUCATION NETWORK (2006)
HERE ARE 10 PRO-EXERCISE ARGUMENTS FOR TEENS:
10. RUNNING AND WALKING ARE CONVENIENT. ALL YOU HAVE TO DO IS WALK OUT THE
DOOR AND PUT ONE FOOT IN FRONT OF THE OTHER.
9. RUNNING DOESN'T COST MUCH.
8. YOUR HEART BECOMES MORE EFFICIENT AT PUMPING BLOOD AND OXYGEN THROUGH
YOUR BODY EVERY TIME YOU EXERCISE AEROBICALLY. YOU'LL THINK MORE
CLEARLY ...
BE ABLE TO DO BETTER ON TESTS.
7. IT'S AN AWESOME TIME TO CHAT WITH FRIENDS. (AND TALKING SLOWS YOUR
PACE ... SO ... YOU'LL EXERCISE LONGER.
6. IT CAN ALSO BE A PERFECT TIME TO BE ALONE AND THINK.
5. THE BENEFITS OF CROSS TRAINING EXTEND TO ALL SPORTS YOU DO. AEROBIC
EXERCISE CONDITIONS YOUR BODY TO PERFORM LONGER, FASTER, AND MORE
EFFICIENTLY.
4. THE MORE EXERCISES YOU DO, THE MORE ENERGY YOU'LL HAVE FOR HOURS
AFTERWARDS. YOUR BODY WILL KICK INTO OVERDRIVE AFTER A FEW WEEKS OF
CONDITIONING AND YOU WILL FEEL MORE ENERGIZED THAN YOU EVER HAVE BEFORE.
3. IT MAKES YOU FEEL GREAT PHYSICALLY. THE PROGRESS IS TRULY DRAMATIC.
EVERY TIME YOU WORK OUT, YOUR MUSCLES DEVELOP STRENGTH AND POWER. YOUR
LUNGS
HOLD MEGA AMOUNTS OF OXYGEN. YOU'LL LOOK AWESOME.
2. IT MAKES YOU FEEL GOO MENTALLY.
1. AEROBIC EXERCISE, ESPECIALLY RUNNING, CAN DEMOLISH FEELINGS OF
DEPRESSION AND FRUSTRATION. AFTER 20 OR MORE MINUTES OF CONTINUOUS SLOW
RUNNING, YOUR BODY RELEASES POWERFUL HORMONES CALLED ENDORPHINS THAT START
PUMPING THROUGH YOUR BLOODSTREAM, PRODUCING A STRONG "RUNNER'S HIGH" THAT
DOES WONDERS FOR YOUR SELF-ESTEEM.
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BENEFITS OF PHYSICAL ACTIVITY
AMERICAN ACADEMY OF PEDIATRICS(2000)
Their definition of PHYSICAL FITNESS - HAVING MORE ENERGY TO DO DAILY TASKS,
BEING MORE ACTIVE, AND NOT TIRING AS EASILY DURING THE DAY. BEING FIT ALSO
HELPSTO BUILD A POSITIVE SELF-IMAGE AND FEEL BETTER ABOUT YOURSELF.
PHYSICAL ACTIVITY CAN HELP:
* PREVENT HIGH BLOOD PRESSURE
* STRENGTHEN YOUR BONES
* RELIEVE STRESS
* STAY ACTIVE AS A CHILD AND ADULT
* MAINTAIN OR ACHIEVE AN APPROPRIATE WEIGHT FOR HEIGHT AND BODY BUILD
* WARD OFF HEART DISEASE
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*
THE BENEFITS OF REGULAR PHYSICAL ACTIVITY
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*
A REPORT FROM THE SURGEON GENERAL
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
CENTERS FOR DISEASE CONTROL AND PREVENTION
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*
*People who are usually inactive can improve their health and well being by
becoming even moderately active on a regular basis.
*Physical activity need not be strenuous to achieve health benefits.
*Greater health benfits can be achieved by increasing the amount (duration,
frequency, or intensity) of physical activity.
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*
Regular physical activity that is performed on most days of the week reduces
the risk of developing or dying from some of the leading causes of illness
and death in the United States. Regular physical activity improves health
in
the following ways:
* reduces the risk of dying prematurely
* reduces the risk of dying from heart disease
* reduces the risk of developing diabetes
* reduces the risk of developing high blood pressure
* helps reduce blood pressure in people who already have high blood pressure
* reduces the risk of developing colon cancer
* reduces feelings of depression and anxiety
* helps control weight
* helps build and maintain healthy bones, nuscles, and joints
* helps older adults become stronger and better able to move about without
falling
* promotes psychological well-being
