The U.S. Centers for Disease Control and Prevention (CDC) recommends a minimum of two and a half hours of moderate physical activity per week. Given the speed of life, and now the measures that most countries in the world have introduced to prevent the spread of Covid, it is not easy to find the time or energy to train regularly. Therefore, it is not surprising that we found data somewhere that 80 % of adults do not meet these basic recommendations.
You are certainly aware of the physical benefits of exercise, but the mental side is just as important. Regular workout primarily helps to improve our mood and our sleep. With this information in mind, the following arguments may be enough to get you started and rush to the nearest gym (as soon as the conditions let it) or to a park that has basic training equipment.
Fixes Bad Mood
Several recent studies suggest that whether you lift weights or do aerobics, exercise reduces anxiety and improves overall mental health. One study involving 8,000 Dutch people aged 16 to 65 found that persons who exercise regularly feel more satisfied and happy in their lives than those who do not practice physical activity.
The American Association for Psychological Science (APS) also believes that exercise improves mood and, in some cases, even much faster than it can be assumed. Statistics have shown that after only five minutes of moderate exercise, the first signs of a feeling of satisfaction appear.
The list of things you can do to reduce the stress of which most can be considered as hobbies, while some as just a pastime (watching movies, listening to music, gambling at most prominent casinos listed here, shopping…), is long. However, working out is the healthiest and most useful activity of all to reduce stress. Exercise helps to reduce stress levels but also improves the ability to cope more easily with situations that are mentally challenging.
Paraphrasing Michael Otto, Professor of Psychological and Brain Sciences at Boston University, exercise is a kind of tightening of the brain so that stress has a smaller central impact on the human body.
In addition to a better mood, regular exercise helps us build a better image of our own body. Whether it is the result of a physical change in the body or a consequence of the fact that you are proud of yourself for the amount of work out you have done, training routines have a remarkable effect on building self-confidence.
As we all know, more sleep means more energy during the day. And it is constant training that regulates the sleep schedule. Recent studies have shown that young people who train more intensely a few hours before bedtime have much better sleep than those who do not train at all or exercise at a moderate pace.
Those exercisers who worked out in a more energetic rhythm also managed to fall asleep faster and sleep more soundly.
The Power of Nature: Work Out Against Worries
Natural remedy: When life starts to kick you, do not take blows stretched out on the ground but get up and run – and do it outdoors. Five-minute jogging will improve your mood and self-esteem. This kind of reaction is better than succumbing to long-term stress worries that will destroy you.
Recipe: Try this stress-relieving exercise – warm up with a five-minute run, then sprint for 30 seconds, and finally walk for one minute. Repeat this 12 times and you will be as calm as a Buddhist in the temple.
Natural remedy: If dark clouds come to your mind, put on sneakers and walk to a place with a clearer sky. A study published in the American Journal of Preventive Medicine reveals that if you do aerobic exercise only three times a week, you will reduce the symptoms of depression by 47 %.
Recipe: Combine a treadmill, a rowing machine, and a cross-trainer machine during your workout and stay on them for about 30-35 minutes. These pieces of equipment will make you drop the most calories, and a slimmer look will lift your mood.
Natural remedy: Researchers from the British Thoracic Society say that 70 % of people who suffer from asthma felt attacks when they exercised in the cold air. Therefore, it is best to do early morning or winter training in a warm gym (again, when the coronavirus allows it). And once you are there, stop by for a yoga class.
Recipe: A paper published in the International Journal of Yoga Therapy (IJYT) found that the deep breathing and withholding breath techniques used in yoga increase lung capacity. Do them once or twice a week to save your breath.
Natural remedy: Three weight training sessions a week improve sleep quality by 38 %, according to research published in the Journal of Sports Science and Medicine. The morning session will give you plenty of time to relax during the day so that can go to bed at peace in the evening.
Recipe: Do the following exercises for better sleep. Practice two sets of 10-12 repetitions on the press bench, then for the hamstring, followed by exercises for the shoulders and biceps. These exercises should not last longer than 30 minutes.