Exercise has been well established as a major contributor to reducing the risk of several chronic health problems and diseases such as high blood pressure and diabetes. It also appears to improve your overall sense of physical and mental well being, thus making exercise a valuable tool for improving general quality of life. If you have been previously sedentary and have chronic health problems or are an older person unsure of your health status, you should consult your doctor before beginning an exercise program. If interested in exercise to improve symptoms of mental issues like depression or anxiety, do not discontinue medications or change dosages without speaking to your doctor first.
Improved Sleep
Exercise has been shown to help you sleep longer and deeper. Getting enough quality sleep improves your mental state by increasing concentration and clarity; it also gives you more physical energy to get through the day. Working out too late in the evening, however, might cause difficulty falling asleep so try to work out in the morning, afternoon or early evening.
Reduction in Fatigue
In 2006, researchers at the University of Georgia conducted a review of 70 controlled clinical trials that enrolled over 6,800 participants to determine the effects of regular exercise on fatigue and energy levels. Over 90 percent of the studies found exercise provided significant benefit for the participants, which included an eclectic mix of subjects such as healthy adults, cancer patients and those with chronic health conditions like diabetes. Exercise appears to enhance the production of several brain chemicals that promote greater energy levels. It also facilitates the delivery of oxygen to your muscles and other tissues.
Mental Health
Psychologists Jasper Smits of the Anxiety Research and Treatment Program in Dallas and Michael Otto of Boston University conducted a meta-analysis of studies looking at the effects of exercise on anxiety and depression. Their findings, which were presented at the 2010 conference of the Anxiety Disorder Association of America, indicate physical activity offers significant benefits for mental well being, and thus, they strongly urge mental healthcare professionals to suggest exercise as part of patients' treatment regimens. Their review also found that participants had reported reduced feelings of anger and stress. Another review of studies, published in the July 2004 issue of the Polish journal "Psychiatria Polska" found that exercise appears to offer mental health benefits regardless of sex, age or current health status.
Exercise Recommendations
While any type of exercise trumps none, you want to work up to sessions that last at least 30 minutes performed most days of the week. Smits says your mood will improve after just 25 minutes of exercise, meaning you can use physical activity for immediate benefit, and it is not something that will only pay off in the long-term future. The 2004 Polish study found optimal benefit from aerobic exercises like swimming and walking performed at least three times a week.
References
- Science Daily; Regular Exercise Plays A Consistent And Significant Role In Reducing Fatigue; November 2006
- "Psychiatria Polska"; Effects of Exercise on Anxiety, Depression and Mood; Guszkowska M.; July 2004
- Science Daily; Mental Health Providers Should Prescribe Exercise More Often for Depression, Anxiety, Research Suggests; April 2010
- Mayo Clinic: Seven Benefits of Physical Activity
