...there are mental benefits of exercise? You'll be happy to hear exercise impacts our mental health and how much exercise per week you...
This article will explain the various advantages of stretching for mental health, as well as explore different types of stretching and how you can incorporate it into daily life.
In a world dominated by technology and sedentary lifestyles, more and more people suffer the negative consequences of lack of exercise. From physical health problems to impacts on mental health, being sedentary can have devastating effects on the body and overall well-being. In this article, we will explore what happens when you don’t exercise enough […]
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Explore the benefits of strength training for men. Build muscle, improve bone density, and enhance mental well-being with effective resistance exercises.
Best tips to improve mental health. Build a good mental health by developing these habits to create mentally healthy and happy life.
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Exercise isn't just beneficial for physical health. It's also beneficial for your mental health! Read for mental health benefits of exercise.
I'm on the home stretch of my Masters in Nutrition. So I think and talk and write about food A LOT! And who wouldn't, because food is AWESOME! But I think it's important to acknowledge that our health and wellbeing is impacted by so much more than the food we eat. So here is my list of things to think about, when you think about your wellbeing:
May is Mental Health Awareness Month. While seeking therapy, opening up to loved ones and creating healthy self-care and stress management habits are often the go-to recommendations for treating anxiety, depression and other mental health disorders, there is a very physical and scientific connection between the mind and gut that isn’t often explained in depth.
You may know that physical exercise can help your mental health but do you know why? Here's the science behind the effect of exercise on hormones and the brain.
I once read that by the year 2020 depression would be the leading cause of disease and death. Ooo that scared me. In an age of “we can’t put the phone down” I’ve realized that I now live in this bubble that didn’t exist in my childhood. I thrive on connecting with other people. We
You may know that physical exercise can help your mental health but do you know why? Here's the science behind the effect of exercise on hormones and the brain.
As technology advances, an increasing number of people are leading sedentary lifestyles. For many, this means extended periods of sitting. We sit at our jobs, we sit at home, and we sit while we travel. This can have physical and mental effects with shocking severity.
Exercise is critical for optimal physical and mental wellbeing in aging adults. Read on to learn how a lack of exercise can impact a senior's mental health.
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You may know that physical exercise can help your mental health but do you know why? Here's the science behind the effect of exercise on hormones and the brain.
One of the best ways to improve the quality of your life is to set easy, gentle and non-overwhelming mental health goals for yourself.
Mental health refers to a person’s psychological, social and emotional well-being. Our mental health impacts our feelings, behaviors, and reaction to life events. Poor mental...
Mental health refers to a person’s psychological, social and emotional well-being. Our mental health impacts our feelings, behaviors, and reaction to life events. Poor mental...
You may know that physical exercise can help your mental health but do you know why? Here's the science behind the effect of exercise on hormones and the brain.
From building flexibility and lean muscle to losing weight, you can’t go wrong with breaking a sweat. But one thing you might not realize is that exercise is linked to a myriad of mental health benefits that can improve your quality of life. Exercise is a way to practice self-care and improve your physical and mental health. Even with limited access to exercise equipment, you can still achieve a lot of the same benefits as you would with a full gym membership. If you're new to exercise, don't think that you have to be throwing weights around the gym to gain mental clarity. Low- and medium-impact activities like yoga, TRX, pilates and Zumba can give you a new outlook. Consider joining a group fitness class like yoga, boot camp, or an adult sports team. Making new friends will improve your social life and give you something to look forward to each week. Whether you're new to the gym or a seasoned veteran, here are eight science-backed mental health benefits of exercise. You can keep scrolling or jump to the infographic below. 1. Reduce Anxiety Exercise is one of the best ways to reduce anxiety. Studies show that the effects of taking a mental time out with exercise creates a mental shift that can reduce symptoms of anxiety and stress. When your body becomes stressed, it releases the hormones adrenaline and cortisol. Adrenaline raises your blood pressure and heart rate and boosts energy. Cortisol is a stress hormone created in the adrenal glands. It's the chemical responsible for waking you up in the morning and engaging your fight or flight response. The body can release high levels of cortisol when stressed or from chemical imbalances like major depressive disorder (MDD). When overproduced, the hormone can leave you feeling on edge. The same endorphins that help you through workouts can also calm your nerves. They’re released via the central nervous system and can create a sedative effect. The next time that you are experiencing anxiety or a mental blow, try going for a walk. To maintain a healthy lifestyle, the World Health Organization (WHO) recommends that adults ages 18 to 64 should perform moderate to intense aerobic activities for 75 to 150 minutes per week. This is the standard for achieving an adequate level of fitness. 2. Improve Your Mood Have you ever had to drag yourself to the gym, only to hit your stride halfway through and by the end, feel completely on top of the world? The National Taiwan University reported that low-impact exercises like breathing-based walking can help boost your mood and cardiovascular health. This happens because of endorphins, also known as the brain's happy chemicals which are stored in the pituitary gland. Endorphins are responsible for sending pain signals to the brain and minimizing feelings of discomfort. When activated during exercise, dopamine is released, giving you a natural body high (e.g. runner’s high). The euphoric feeling minimizes pain signals and can help you push through potential discomfort during exercise. If you're feeling stressed, especially while working from home, try going for a run during your lunch break. The change of scenery is a great way to remove yourself from stressful situations and get the endorphins flowing. When you clock back in, you'll feel refreshed and ready to conquer the rest of the day. 3. Combat Depression Depression is one of the most common mental health disorders, affecting more than 264 million people worldwide. Depression can be the result of many factors, including genetics and environmental influences. Different people can experience varying degrees of severity and respond differently to various treatments. The Journal of Sport and Health Science reported that people who exercise several hours a week are less likely to experience episodes of depression. It can take some effort to get started, but as exercise becomes a part of your regular routine, you may notice an increase in your motivation levels. A good rule of thumb to remember is not to go more than two days without performing some form of physical activity. Schedule the time on your calendar so even if you're having a bad day, there’s always something to look forward to. 4. Boost Your Confidence and Self-Esteem Exercising can boost your confidence and self-esteem — from running and lifting weights to swimming in the pool and dancing in a Zumba class. You feel good when you're being physically active. In fact, studies have found that the more regularly you exercise, the more you may begin to develop a positive self-image. How awesome does it feel to hit a new personal record on your squat or deadlift? You feel a sense of achievement, knowing that you put in the work to reach the goal. One mental benefit of exercising is setting and achieving personal goals. This can motivate you to take on greater challenges in your personal and work life. 5. Improve Sleep Sleep is an important factor in healthy aging and cardiometabolic health. As people grow older, they tend to sleep less. This makes them more susceptible to sleep disorders like insomnia and sleep-disturbance breathing. Sleep studies have shown that nighttime disturbances occur more frequently in older women than men. This poor quality of sleep can lead to symptoms of depression, weight gain and chronic pain. If you find yourself up in the middle of the night, getting outside or hitting the gym may be able to help reverse these effects. When you work out, you raise your heart rate and the body's internal temperature. If performed for prolonged periods or in multiple sets like in squats or kettlebell swings, you burn energy faster. A recent fitness report found that high endurance aerobic workouts can help treat insomnia. Exercising isn't a substitute for seeing a licensed professional. However, the study suggests that it is a reputable non-pharmaceutical treatment. When your body cools down, your body is drained and all you want to do is eat, shower and rest for the next nine hours. After exercising, the body needs time to refuel and recover. Paired with a healthy sleep routine, you'll be out like a light and counting reps in your sleep. 6. Reduce Chronic Diseases Exercising can help slow the development of chronic age-related diseases like Alzheimer’s and dementia. It's not clear what causes Alzheimer's. Doctors suspect that it's caused by an abnormal build-up of proteins in the brain. This causes a decrease in neurotransmitter activity. In time, areas of the brain begin to shrink. Staying physically active can help prevent Alzheimer's by stimulating neuroplasticity, which is the brain's ability to restructure itself. For older adults, low-impact aerobics, light resistance training and elliptical machines can keep your neurotransmitters firing and the memory intact. 7. Grow Your Social Life When first starting a new exercise routine, it can be intimidating; everything is new and you may not be sure where to start. Signing up for a group fitness class may change your tune. Mental health experts have found that physical activity helps improve social skills in adolescents. Teens that take part in team sports show higher signs of empathy and leadership. Even as adults, this can help new members feel welcome. Interacting and building friendships with classmates can increase your desire to take part. The camaraderie can help you get through your toughest days and most challenging workouts. So, if you're tired of exercising by yourself, make some new friends by joining a team. 8. Improve Your Sex Life Having a regular exercise routine can improve your sex life. For men, physical activity is prescribed as a secondary treatment for sexual disorders. Exercises like heavy deadlifts trigger the body's testosterone response and the excess release can help decrease stress, anxiety and boost self-confidence. Similar exercise studies have shown hormone benefits to women as well. For middle-aged women, high physical activity can reduce the effects of menopause as an alternative to hormone therapy (HT). Working out can help decrease the overproduction of estrogen and improve the libido. Exercising can help you feel confident about yourself inside and out—reinvigorate your sex drive and helping you go the distance! Exercising is not a trend or a short-term fix, it's a lifestyle. The mental benefits of exercise can help improve your overall quality of life. If you think that you don't have time for 60 minutes for yourself because of the kids, bring them along! Listen to your favorite playlist while jogging with the stroller. Or practice pull-ups while your five-year-old climbs on the monkey bars. To recover from your workouts, focus on getting adequate sleep and building healthy nutrition habits like using protein powders. You’ll be on your way to becoming the best version of yourself in no time.
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Discover the comprehensive benefits of running 30 minutes a day, including improved physical health, mental well-being, and lifestyle enhancements, and get motivated with practical tips for beginners.
Welcome to our digital download of our Mental Health Workbook! Our worksheets are designed to help you reduce anxiety, find happiness in the present moment, and mitigate stress through Cognitive Behavioral Therapy (CBT) techniques. This download contains over six activities and exercises that are a part of our comprehensive mental health workbook. Benefits of our digital download include: - Easy access to effective CBT techniques for mental health - Over six activities and exercises to help reduce anxiety and mitigate stress - Worksheets specifically designed to help you find happiness in the present moment - Part of a comprehensive mental health workbook - Can be printed or used digitally for convenience - Affordable and accessible for those starting their mental health journey Our worksheets are perfect for those who are looking for a practical and effective way to improve their mental health. We understand that mental health is important, and that's why we've created this digital download to help you take control of your mental wellness. Start your journey towards a healthier and happier life today! Disclaimer: I am not a medical professional, and the content provided in this Mental Health Journal workbook by Kayo Creative Agency and Kaileigh Otsuka is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The exercises and prompts within this workbook are designed for personal reflection and exploration and should not be considered a replacement for the guidance of qualified mental health professionals. If you are experiencing mental health issues or concerns, it is crucial to consult with a licensed mental health professional or healthcare provider for appropriate advice and support. The authors and Kayo Creative Agency disclaim any liability, loss, or risk incurred as a consequence of the use and application of the information in this workbook.
At the start of Mental Health Awareness Month, it’s essential to know why mental health is important and how mental health affects physical health.
Mental health refers to a person’s psychological, social and emotional well-being. Our mental health impacts our feelings, behaviors, and reaction to life events. Poor mental...
