Today's tip: Exercise regularly
Most people are aware of the physical health benefits of exercise. However, you may not know all of the mental health benefits of regular exercise. The most commonly known benefits have to do with improving mood and reducing stress. Exercise increases the release of endorphins, a chemical that creates feelings of happiness and euphoria, and norepinephrine, a chemical that moderates the brain's response to stress. Exercise can even alleviate symptoms for people with depression and anxiety. Further, research suggests exercise can improve self-confidence, regardless of an individual's weight, size, gender, or age. In addition to benefits related to mood and stress, exercise has also been shown to sharpen memory, heighten productivity, boost energy levels, increase interest in sex, and improve sleep.
So, what kind of exercise should you be doing? The Anxiety and Depression Association of America (ADAA) recommends tips for people who do not exercise regularly. The tips include the following:
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts.
- Find forms of exercise that are fun or enjoyable.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music.
- Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program.
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