Fitness Book

Maybe you are feeling down and out lately. Or facing difficulties financially, at work, or with the family. Whatever’s happening (or not happening) in your life, you can’t get out of bed in the morning, or you long to bury yourself under your down comforter at 2 o’clock in the afternoon and hide from the world.

 

Only you can know whether this is the short-term blahs, the winter blues, a stressful time, or a chronic case of anxiety or depression. Medication can seem like the only choice – until you lace up your walking shoes.  

 

Endorphins

 

Yes, studies have shown that exercise can relieve anxiety, depression, and stress.  Have you ever gone for a run, a long hike, or spent a day on the ski slopes? Afterwards your body can feel ultra-relaxed, your mind super-clear. You sprawl on the couch in a mild euphoria. Athletes call the post-exercise euphoria a “runner’s high.” Scientists call it an “endorphin rush.” And they’ll tell you, it can feel good!

 

But does it lead to long-term happiness? Maybe, but certainly vigorous exercise is not a lone cause of well-being. This euphoric state, while pleasurable, really only follows intense activity and seems to be temporary. Long-term effects are still uncertain. The best advice? Regular, moderate exercise that is an ongoing part of your life.

 

Moderate Amounts is Enough

 

Studies show that people who exercise at least two or three times a week experience less depression, anxiety, and stress.  A study conducted by Duke University found that after 4 months of exercising for 30 minutes, three times a week, 60% of the participants overcame their depression without medication. In a University of Texas study, researchers asked individuals with depression to either rest quietly or walk on a treadmill for 30 minutes. Afterward, when researchers tested their mood, while both groups experienced improvement, the people who trod on the treadmill experienced more feelings of well-being.

 

Do I Have to Join a Gym?

 

If you have an inner athlete waiting to be released – more power to you! You will find it easy to join a gym -- and actually go -- several times a weak. For some people, gyms are a mecca of options, whether it’s the treadmill, weights, swimming, aerobic classes, or yoga. There seems to be something for everybody… but not always.

 

For some people, the vigorous atmosphere of the gym lifts their spirits. But many of us who tend to be more sedentary don’t like the competition with the person on the stairclimber next to you, being seen in your clingy workout clothes, and comparing your own body to someone else’s sculpted physique. Often we throw up their hands in despair, thinking that “there’s no way I’ll ever get active.”

 

Make it Fun

 

No need to add kindling to anxiety or depression. Just go for a walk. It doesn’t even have to be a run. Locate a park near you and listen to the birds as you stroll along. Tuning into nature might refresh you, but it might also bore you. Bringing your iPod is sure to enliven the pace. But don’t tune out nature entirely – that sunlight you’ve always taken for granted is proven to cheer you up. So pick a place with few trees and get your dose of full-spectrum light.

 

It’s fun to explore new places in your search for entertainment while walking.  Try city parks, zoos, botanical gardens, national parks, riverfronts, boardwalks, outdoor or indoor malls, stretches of city blocks (when is there not something weird happening on a city block?) or circle your own neighborhood. You can also walk to work, or park your car far away. Strolling to work can help you refresh, relax, and come to start your day with an energized mind.

 

Burn Depression Along with Calories

 

The Surgeon General suggests that exercise leads to increased energy, better body image, and better sleep. This can contributes to your overall well-being. So take 30 minutes of your day and give yourself a better chance at happiness.