The
Benefits
Provided by ISL Consulting Co.
Exercise is good for your body, but did you know that exercise is
also good for your mind?
Research has shown that regular exercise delivers a mental and
emotional boost. It improves your mood, bolsters your self-esteem
and gives you the confidence to handle whatever comes your way.
Some studies hint that it also enhances the functioning of your
brain.
Your Body's Medicine Cabinet
When you are physically active your body releases chemicals known
as endorphins. These are your body's natural painkillers and stress
reducers. They diminish anxiety and depression and produce a sense
of well being known as the exercise "high."
Just one workout can release another cache of natural
antidepressant chemicals from your body's medicine cabinet, such as
dopamine, serotonin and norepinephrine.
A study at Duke University found that intense bouts of exercise are
every effective in reducing feelings of depression, tension, anger
and confusion.
Meanwhile, a host of other studies have shown that even short
spurts of moderate exercise can improve your outlook on life and
make you less anxious. Whether you take a brisk ten-minute walk, do
a few jumping jacks, or bicycle around the block, you will feel the
benefit both physically and emotionally.
Stress Buster
Chronic stress releases a number of different chemicals and
hormones into your body that raise blood pressure, weaken your
immunity to colds and illness, impair your memory, increase fat
cell storage, and lead to depression.
Regular physical activity has been shown to be an effective stress
buster and successful weapon against its debilitating effects. The
set of beneficial chemicals and hormones released during exercise
are an important arsenal that can defeat the negative chemicals
created by stress.
Canadian researchers discovered that depressed people experienced
significantly less depression after exercising for anywhere from 20
minutes to an hour, three times a week for five weeks. In some
cases the benefits lasted up to one year. It is important to note
however, that severe cases of depression require medical review and
a combination of treatments.
In another study, a team of Australian researchers compared people
who practiced progressive-relaxation techniques with a group who
did 30 minutes of aerobic exercise three times a week. It was the
exercise group that had lower blood pressure and responded best to
acute stress.
A Boost to Self-esteem
How we feel directly affects how we use our bodies and how we look.
Feelings of distress or doubt can cause us to hunch our bodies in
an effort at self-protection. As a result our spines are compressed
and our breathing is shallow. We limit ourselves to small movements
leading our muscles and joints to stiffen and weaken. It is no
wonder that our spirits might sag and our sense of self-esteem drop
through the floor.
Often just starting out on a new exercise program can boost your
sense of self-worth. As you find yourself progressing, you'll also
find your confidence growing. Choose physical activities that
stretch and strengthen. They will help you to physically stand
taller, feel better, and face the world with a positive
outlook.
Yoga poses such as the Sun Breath, Mountain, and Warrior One, can
help build confidence and self-esteem. They strengthen your legs,
joints, and spine so that you can feel grounded and stable. The
postures create good spinal alignment to help you stand tall and
increase your range of movement. They open your chest for deep
regular breathing that can calm your nerves and mind.
Time Out
Like many leisure activities such as meditation or your favorite
hobby, exercise gives your mind needed time out from everyday
thoughts, worries and responsibilities. You return to your life
refreshed, invigorated, and perhaps even mentally sharper.
By improving the flow of blood and consequently of oxygen and
nutrients to your brain, it may be that aerobic exercise helps you
to think better.
Regular weight training and aerobic exercise have been shown in
several studies to impart an additional benefit. They can improve
the quality and duration of sleep. A good night's rest can make you
less fatigued and better able to function in your daily life.
A Little Bit Can Go a Long Way
A great deal of research continues to be done on the mental and
emotional effects of physical activity. A recent study found that
after several subjects spent 30 minutes on a treadmill, they scored
25 percent lower on tests that measure anxiety as well as
demonstrated positive changes in their brain activity.
A brisk walk, a short jog, or even just several stretches during
your day can help relieve stress and improve your outlook on life.
Regular physical exercise releases a host of beneficial chemicals
that can help you feel physically fit, mentally sharp, and
emotionally positive. Find a physical activity you enjoy and give
yourself a dose of good health every day. Stay fit and stay
happy.
