Exercise

So we are at the end of January.  You’ve made your New Year’s Resolutions (hopefully after you’ve had enough sleep (see post here).  Most likely you’ve gone through some of the feelings of anxiety and depression that come with ending a year, ending a holiday break, reevaluating your life at the new year, and starting fresh with big dreams (and maybe even falling behind on some of those big dreams already).  I’m not the only one whose had all those emotions over the past month, am I?

The top New Year’s Resolution according to Nielsen rating (http://www.nielsen.com/us/en/insights/news/2015/2015s-top-new-years-resolution-fitness.html)   is the get fit and healthy.  That includes exercise.  Interestingly enough even as the top goal only 37% of people make that goal.  If you are one of them I’m proud of you – only 37% of people were as brave and comitted as you to make getting fit a priority in life.

I’ve spent January talking about Emotional Wellbeing through sleep, dealing with feelings of anxiety and now exercise.  Exercise is one of the cheapest, most effective, DIY remedy for downcast emotions.

“In 1999, a randomized controlled trial showed that depressed adults who took part in aerobic exercise improved as much as those treated with Zoloft.”  Another study in 2011 a study “looked at 127 depressed people who hadn’t experienced relief from SSRIs, a common type of antidepressant, and found that exercise led 30 percent of them into remission—a result that was as good as, or better than, drugs alone.”

According to the Mayo Clinic (http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495)  regular exercise helps with anxiety and depression by:

1.     “Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids)

2.     Reducing immune system chemicals that can worsen depression

3.     Increasing body temperature, which may have calming effects”

Dr. Madhukar Trivedi, who holds the Betty Jo Hay Distinguished Chair in Mental Health at the University of Texas Southwestern Medical Center in Dallas, points out that the “dose” of  exercise is important.  It need to be done to a certain intensity on a regular basis to be most effective. “He recommends three to five sessions per week. Each one should last 45 to 60 minutes, and patients should reach 50 to 85 percent of their maximum heart rates.” (http://www.theatlantic.com/health/archive/2014/03/for-depression-prescribing-exercise-before-medication/284587/).  Another study from Australia focused on walking and the subjects were mostly middle aged women.  This study showed , “More exercise was linked to greater improvements, but even low amounts of exercise had benefits. ‘The good news is that while the most benefits require 150 minutes per week of moderate-intensity physical activity or 200 minutes of walking, even smaller amounts . . . can improve well-being.’” (https://www.scientificamerican.com/article/regular-walking-can-help-ease-depression/).

I have found that if I make a commitment to myslef to just get outside and do something each morning it makes my day better.  While I occassionally run (okay, jog), most of the time I get myself out the door by telling myself that I just have to walk.  I shoot for an hour, but even half an hour has the potential to make improvements to your emotional wellbeing.  Free therapy is an added bonus when I walk with a friend.  I hope you will experiment on yourself.  Just try getting in some physical exercise on a regualr basis for the next month and see if it doesn’t improve your outlook on life – at least a little.  It’s worth a try.    

To encourage you on your road if you enter your email here I will send you a sample of my favorite essentail oil product for using before and/or after I work out.