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Exercise and stress: Get moving to manage stress

Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries.

You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity may help bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, any aerobic activity, such as a rousing game of tennis or a nature hike, can contribute to this same feeling.
• It reduces negative effects of stress. Exercise can provide stress relief for your body while imitating effects of stress, such as the flight or fight response, and helping your body and its systems practice working together through those effects. This can also lead to positive effects in your body — including your cardiovascular, digestive and immune systems — by helping protect your body from harmful effects of stress.

It's meditation in motion. After a fast-paced game of racquetball, a long walk or run, or several laps in the pool, you may often find that you've forgotten the day's irritations and concentrated only on your body's movements.

As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you stay calm, clear and focused in everything you do.

• It improves your mood. Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you

A successful exercise program begins with a few simple steps.

• Consult with your doctor. If you haven't exercised for some time or you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury.

For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Examples of moderate aerobic activity include brisk walking or swimming, and vigorous aerobic activity can include running or biking. Greater amounts of exercise will provide even greater health benefits.

Also, aim to do strength training exercises for all major muscle groups at least two times a week.

Do what you love. Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

And remember, you don't need to join a gym to get moving. Take a walk with the dog, try body-weight exercises or do a yoga video at home.

• Pencil it in. In your schedule, you may need to do a morning workout one day and an evening activity the next. But carving out some time to move every day helps you make your exercise program an ongoing priority. Aim to include exercise in your schedule throughout your week.

Stick with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or refreshing a tired workout:

Set SMART goals. Write down SMART goals — specific, measurable, attainable, relevant and time-limited goals.

If your primary goal is to reduce stress in your life, your specific goals might include committing to walking during your lunch hour three times a week. Or try online fitness videos at home. Or, if needed, find a babysitter to watch your children so that you can slip away to attend a cycling class.

• Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Try making plans to meet friends for walks or workouts. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts. And friends can make exercising more fun!
• Change up your routine. If you've always been a competitive runner, take a look at other, less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Exercise in short bursts. Even brief bouts of physical activity offer benefits. For instance, if you can't fit in one 30-minute walk, try a few 10-minute walks instead. Being active throughout the day can add up to provide health benefits. Take a mid-morning or afternoon break to move and stretch, go for a walk, or do some squats or pushups.

Interval training, which entails brief (60 to 90 seconds) bursts of intense activity at almost full effort, can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise. What's most important is making regular physical activity part of your lifestyle.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

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• Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed Aug. 10, 2020.
• AskMayoExpert. Physical activity (adult). Mayo Clinic; 2020.
• Working out boosts brain health. American Psychological Association. https://www.apa.org/topics/exercise-stress. Accessed Aug. 10, 2020.
• Seaward BL. Physical exercise: Flushing out the stress hormones. In: Essentials of Managing Stress. 4th ed. Jones & Bartlett Publishers; 2017.
• Bodenheimer T, et al. Goal-setting for behavior change in primary care: An exploration and status report. Patient Education and Counseling. 2009; doi:10.1016/j.pec.2009.06.001.
• Locke E, et al. Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist. 2002; doi:10.1037//0003-066x.57.9.705.
• Olpin M, et al. Healthy lifestyles. In: Stress Management for Life. 4th ed. Cengage Learning; 2016.
• Laskwoski ER (expert opinion). Mayo Clinic. Aug. 12, 2020.

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Exercise May Improve Heart Health by Reducing Stress

The benefits of physical activity in preventing heart attack and stroke may be even greater for people with depression.

Researchers found that the heart-protective benefits of physical activity nearly doubled in people with a history of depression . “Exercise was more than twice as potent at reducing heart attacks and strokes among individuals with a history of depression,” says senior author Ahmed Tawakol, MD , a researcher and cardiologist in the Cardiovascular Imaging Research Center at Massachusetts General Hospital in Boston. The effect that exercise has on the brain’s stress-related activity may be behind this new finding, says Dr. Tawakol.

Chronic Stress Can Be as Damaging to Heart Health as Smoking or High Blood Pressure

Why? It all starts in an area of your brain called the amygdala, which is like your body's alarm system. When you're facing a stressful situation, like a big presentation or a neighbor’s dog that just won’t stop barking, your amygdala kicks into high gear.

That’s because when the amygdala is constantly on alert, it starts to send out distress signals throughout your body. These signals can trigger inflammation in your arteries, the tubes that carry blood to your heart. Over time, this inflammation can lead to heart problems like heart attacks and strokes.

Getting the Recommended Amount of Physical Activity Lowered the Risk of Heart Attack and Stroke by 23 Percent

To better understand how physical activity impacts the stress-related brain activity and what role that plays in heart disease risk in people with and without depression, researchers analyzed medical records and other information of 50,359 participants from the Mass General Brigham Biobank who completed a physical activity survey. A subset of 774 participants also underwent brain imaging tests and measurements of stress-related brain activity.

Over a median follow-up of 10 years, nearly 13 percent of participants developed cardiovascular disease. The participants who met physical activity recommendations of at least 150 minutes of moderate exercise per week or 75 minutes of vigorous activity per week had a 23 percent lower risk of developing cardiovascular disease compared with people who didn’t exercise that much.

“In the participants without depression, reductions in heart attack risk plateaued at around 300 minutes of moderate intensity exercise per week. That observation has been seen over and over and over in the literature,” says Tawakol. That’s why our current physical activity guidelines recommend 150 to 300 minutes of moderate intensity exercise per week to achieve optimal reductions in our heart attack risk, he says.

Physical Activity Reduces Heart Attack and Stroke Risk by Managing Stress in the Brain

The improvements in stress-related brain activity could be driven by reductions in the amygdala or increases in the prefrontal cortical activity, he says.

If you liken the amygdala to a gas pedal for stress hormones, the prefrontal cortex is like the brakes. When you're stressed, the gas pedal gets pushed down, revving up your body's fight-or-flight response, but the brake (prefrontal cortical activity) helps you ease off the gas.

“In other words, exercise is driving up cortical activity while driving down amygdala activity,” says Tawakol.

That led researchers to the next question: Is the effect even more powerful in people with chronic stress or depression? If exercise plays a role in heart health through the brain by keeping stress-related brain activity in check, then the benefits of exercise should be even stronger among individuals with higher stress, explains Tawakol.

Exercise Offers Double Heart Protection for People With Depression

Although researchers expected more benefit for people with preexisting depression, they were surprised to find it led to double the protection against heart attacks and strokes. “It was really substantial in these individuals,” he says.

Researchers found another key difference: Although the heart benefits for exercise leveled off at 300 minutes per week for people without depression, there was no plateau for people with depression. In that group, additional time exercising, even beyond 300 minutes, led to continued gains, says Tawakol. Researchers believe that finding could be because people with chronic stress or preexisting depression have a higher level of stress-related brain activity at baseline.

“These findings suggest that physical activity could be especially helpful for cardiovascular risk management in people with a history of depression, and those with greater experiences or perceptions of life stress,” says Allison E. Gaffey, PhD, an assistant professor of medicine at the Yale School of Medicine in New Haven, Connecticut, who was not involved in the study.

Future studies are needed to further explore the relationship between physical activity, stress, and the brain and to prove that exercise is causing the reductions in risk observed in the study, according to the authors.

Exercise Does a Brain Good — Both in the Moment and in the Long Run

These findings provide additional support for more uniform screenings of stress and related psychological conditions, like depression, as part of heart disease prevention, says Dr. Gaffey. “For example, perhaps those with high stress or a history of depression could be given more support around engaging in regular physical activity,” she says.

If these findings are confirmed in other studies, it could also lead to changes around the guidelines for exercise in people with depression, says Tawakol.

In the meantime, people should know that physical activity may have important brain effects, which may provide greater heart benefits in people with stress-related conditions such as depression, says Tawakol.

These additional beneficial aspects may motivate people to exercise further because they have a better understanding of what they're gaining, he says.

And those include both “in the moment” and long-term advantages. “You're feeling better because you have your endorphins that are a ‘flash in the pan’ — you enjoy that while you're exercising. But physical activity is also structurally changing your brain, which is associated with even more heart-protective benefits,” says Tawakol.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

• Zureigat H et al. Effect of Stress-Related Neural Pathways on the Cardiovascular Benefit of Physical Activity. Journal of the American College of Cardiology . April 15, 2024.
• Osborne M et al. Disentangling the Links Between Psychosocial Stress and Cardiovascular Disease. Circulation: Cardiovascular Imaging . August 14, 2020.
• February 25, 2017. Relation Between Resting Amygdalar Activity and Cardiovascular Events: A Longitudinal and Cohort Study. Lancet . Tawakol A et al.
• Exercise and the Heart. John Hopkins Medicine.
• This Is Your Heart on Stress. The NIH Catalyst. January 4, 2024.

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Transforming stress through awareness, education and collaboration.

The Role of Exercise in Stress Management

Role of exercise in relieving stress

Any physical activity improves the capability of your body to use oxygen and it also leads to better blood flow. More significantly, both these things lead to a direct good effect on the brain. Exercise increases the production of endorphins in the brain. The endorphins are the neurotransmitters that are responsible for the “feel good” effect you feel and they also provide you with the much-desired “runners-high”. In simple terms, it is the sense of euphoria or wellbeing people receive after performing the exercise.

The physical activities take your mind off the day-to-day worries. Repetitive motions you perform during the exercise routine promote a focus on the body instead of that on the mind. If you can focus on the physical movements you will experience similar benefits to that of meditation. Concentrating on a single physical task produces a sense of optimism and increases energy levels apart from providing clarity and calmness.

Several people notice mood improvement after they have worked out. These good effects don’t end here. They are cumulative over time. In all probability, you will get a greater feeling of wellbeing when you are committed to an exercise routine consistently. Apart from the direct effect on the level of stress, regular exercising also promotes better health in other ways. Improvement in the overall health leads to moderation of stress levels indirectly. With an improvement in overall physical health, there are fewer reasons to feel stressed about.

Direct benefits of exercise in a nutshell

Apart from improving your overall health the exercise also helps in,

● Strengthening the bones and muscles.

● Improving immunity which leads to a lesser risk of infections and sickness.

● Lowering of blood pressure. It can have the same effect as that of antihypertensive medicine in some cases.

● Improves the good cholesterol levels in the blood.

● Boosts the energy level.

● Provides better blood circulation.

● Improves the capability to control weight.

● Helps in getting better sleep at night.

● Improves self-esteem.

Type of exercise required for relieving stress

There are several ways available to satisfy your weekly exercise target . How do you choose the best physical activity for your exercise? There is no need for you to be an elite athlete or a long-distance runner to achieve stress relief. Almost all kinds of exercises are useful in some way or the other. For instance, you can perform these moderate aerobic exercises such as,

● Jogging or brisk walking.

● Biking. Furthermore, if your health is in any way compromised, you can opt for a pedal-assisted ride, through an e-bike, say experts from  Bikeberry

● Water aerobics or swimming.

● Playing racquetball or tennis.

Consult your doctor first

When you are completely out of shape or if you are new to working out, it is a good idea to consult your doctor for guidance about the kind of exercise right for you. Doctors can help you develop an effective and safe exercise routine while taking into account your fitness level and the conditions you are suffering from. Also, discuss the intensity levels of the exercises with your doctor before beginning. It’s worth mentioning that for some health-compromised demographics, while the world of medicine has greatly evolved to alleviate symptoms of chronic illnesses, such as, LDN for fibromyalgia, or other medical inventions, it’s important to note that cycling is a great activity that helps the ones with compromised health, to keep it active, fight the lethargy associated with illness and old age, and enjoy an effortless ride through electric biking.

Keep in mind that any kind of exercise will improve your fitness and reduce stress levels. But, it is important to select an activity that you enjoy rather than fear. If you do not enjoy going near water never opt for swimming as a form of exercise. If the thoughts of running result in making you anxious do not opt to train for a 5-kilometer race. You can also combine the activities till you have found the most enjoyable one.

By Miranda Mirany , is a psychologist specialized in working with young adults, especially those struggling with self-esteem and confidence.

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The Role of Physical Activity in Stress Management: Strategies for a Balanced Lifestyle

Tuesday, May 9, 2023 | Activity , Lifestyle

Stress is an inevitable part of life, and while it can be a motivator, it can also have negative impacts on both physical and mental health. In fact, chronic stress has been linked to a number of health conditions, including anxiety, depression, heart disease, and obesity. Physical activity is an effective way to reduce stress and can help individuals achieve a balanced lifestyle . This article will explore the role of physical activity in stress management and provide strategies for incorporating physical activity into a busy lifestyle.

Understanding the role of physical activity in stress management

Other lifestyle factors that impact stress management, physical activities beneficial for stress management, strategies for incorporating physical activity into a busy lifestyle, precautions.

Physical activity can have a significant impact on stress levels. Stress is a natural response to the challenges and demands of life, and it can be beneficial in small doses. However, chronic stress can have negative effects on both physical and mental health. Here’s how physical activity can help:

• Reduces stress hormones: Physical activity can reduce the levels of stress hormones, such as cortisol and adrenaline, in the body. This can help to lower feelings of anxiety and tension.
• Releases endorphins: Exercise can also stimulate the release of endorphins, which are feel-good chemicals that can improve mood and reduce feelings of pain and stress.
• Improves sleep: Regular physical activity can improve sleep quality, which can help to reduce stress levels.
• Provides a healthy distraction: Physical activity can provide a healthy distraction from stressful thoughts and situations, allowing you to focus on something positive and enjoyable.
• Boosts self-esteem: Regular physical activity can improve self-esteem and confidence, which can help to reduce feelings of stress and anxiety.

It’s important to note that while physical activity can be beneficial in reducing stress, it should not be used as the sole method of managing chronic stress. Other stress management techniques such as relaxation techniques, time management, and social support can also be helpful. As with any new physical activity routine, it’s always best to check with a healthcare provider to ensure it is safe and appropriate for your individual needs.

In addition to physical activity, there are other lifestyle factors that impact stress management. One such factor is sleep. It is important to get enough high-quality sleep, as lack of sleep can increase stress levels and make it harder to manage stress. Strategies for improving sleep quality include establishing a regular sleep schedule, creating a relaxing bedtime routine, and avoiding electronic devices before bed.

Nutrition also plays a role in stress management. A healthy diet can provide the nutrients necessary for the body to manage stress, while a poor diet can worsen stress symptoms. A diet that is high in fruits, vegetables, whole grains, lean proteins, and healthy fats is recommended for stress management.

Mindfulness practices, such as meditation, deep breathing, and yoga, can also help manage stress. Mindfulness involves paying attention to the present moment without judgment, and has been shown to reduce stress and anxiety. Incorporating mindfulness into daily life can be as simple as taking a few deep breaths before a stressful meeting or practicing a few minutes of meditation before bed.

• Aerobic exercise : Aerobic exercise, such as running, cycling, or swimming, can be effective in reducing stress levels. It increases heart rate and circulation, releases endorphins, and helps to clear the mind.
• Yoga : Yoga combines physical postures with deep breathing and relaxation techniques, making it an excellent stress management tool. It can improve flexibility, reduce muscle tension, and calm the mind.
• Tai Chi : Tai Chi is a gentle form of exercise that involves slow, flowing movements and deep breathing. It can help to reduce stress levels, improve balance, and increase overall relaxation.
• Strength training : Strength training can improve overall health and reduce stress levels. It can help to increase muscle mass, boost metabolism, and improve sleep quality.
• Dancing : Dancing can be a fun and enjoyable way to relieve stress. It can also improve mood, increase energy levels, and provide a healthy social outlet.

Any physical activity that you enjoy and that gets you moving can be beneficial for managing stress. It’s important to find activities that you enjoy and that fit into your schedule. Aim for at least 30 minutes of moderate-intensity physical activity most days of the week to reap the benefits of stress reduction.

Incorporating physical activity into a busy lifestyle can be challenging, but it’s essential for weight loss and overall health. Here are some strategies that can help women to integrate physical activity into their busy lives:

• Schedule it in: One of the best ways to ensure that you get physical activity into your busy schedule is to schedule it in. Make it a priority and treat it like an appointment. Block out time in your calendar and stick to it.
• Find activities you enjoy: If you don’t enjoy the type of physical activity you’re doing, you’re less likely to stick with it. Experiment with different activities until you find something you enjoy. It could be anything from dancing to hiking, to swimming or playing a sport.
• Make it social: Exercising with friends or family can make it more enjoyable and hold you accountable. Join a fitness class, or a sports team or find a workout buddy. You can also go for a walk or a hike with a friend. The Healthi app has a bustling community of like-minded individuals that are on varying legs of the same journey. By connecting with them, you can find your own support system that can empathize with you, while also exchanging tips and tricks to stay on track.
• Break it up: Physical activity doesn’t have to be done all at once. You can break it up into smaller chunks throughout the day. For example, take a 10-minute walk during your lunch break, do a 15-minute workout in the morning, and a 15-minute walk after dinner.
• Make it a part of your routine: Incorporating physical activity into your daily routine can make it easier to stick with. For example, take the stairs instead of the elevator, park further away from your destination, or walk or bike to work instead of driving.
• Use technology: The Healthi app doubles as a food journal and a progress tracker, monitoring your intake, while also allowing you to pinpoint areas on which you need to work. Likewise, since it tracks your progress, it can also help highlight what you’re doing well, thereby encouraging you as well. The Healthi app is also an excellent tool to help you stay on track with a balanced diet plan. It will create custom meal plans for you, while also providing you with recipes that you can try to mix things up. To help you make better, more informed food choices, the Healthi app uses BITES – prescribed numerical values to food items – that can also help you monitor your consistency and progress.

While physical activity is generally safe for most people, there are some precautions to keep in mind to prevent injury or other negative effects. Here are some precautions to consider:

• Consult with your healthcare provider: Before starting any new physical activity program, it’s important to consult with your healthcare provider, especially if you have any underlying health conditions or injuries.
• Start slow: If you’re new to physical activity, start with low-intensity exercises and gradually increase the intensity and duration over time. This will help prevent injuries and allow your body to adjust to the new demands.
• Warm-up and cool-down: Always warm up before exercising and cool down afterwards. This can help prevent injury and reduce muscle soreness.
• Stay hydrated: Drink plenty of water before, during, and after physical activity to stay hydrated.
• Wear appropriate clothing and shoes: Wear comfortable, breathable clothing that allows for movement and supportive shoes that fit well.
• Listen to your body: Pay attention to any pain, discomfort, or fatigue during physical activity. Stop or modify the activity if necessary.
• Take rest days: Allow your body to rest and recover between workouts. This can help prevent injuries and improve overall performance.

Physical activity is a key component of a balanced lifestyle and can play an important role in stress management. Incorporating physical activity into a busy schedule may seem challenging, but there are strategies that can make it easier. Additionally, other lifestyle factors, such as sleep, nutrition, and mindfulness, can also impact stress management. By prioritizing physical activity and other healthy habits, individuals can manage stress and improve their overall health and well-being.

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Importance of Exercise Essay

500 words essay on exercise essay.

Exercise is basically any physical activity that we perform on a repetitive basis for relaxing our body and taking away all the mental stress. It is important to do regular exercise. When you do this on a daily basis, you become fit both physically and mentally. Moreover, not exercising daily can make a person susceptible to different diseases. Thus, just like eating food daily, we must also exercise daily. The importance of exercise essay will throw more light on it.

Importance of Exercise

Exercising is most essential for proper health and fitness. Moreover, it is essential for every sphere of life. Especially today’s youth need to exercise more than ever. It is because the junk food they consume every day can hamper their quality of life.

If you are not healthy, you cannot lead a happy life and won’t be able to contribute to the expansion of society. Thus, one needs to exercise to beat all these problems. But, it is not just about the youth but also about every member of the society.

These days, physical activities take places in colleges more than often. The professionals are called to the campus for organizing physical exercises. Thus, it is a great opportunity for everyone who wishes to do it.

Just like exercise is important for college kids, it is also essential for office workers. The desk job requires the person to sit at the desk for long hours without breaks. This gives rise to a very unhealthy lifestyle.

They get a limited amount of exercise as they just sit all day then come back home and sleep. Therefore, it is essential to exercise to adopt a healthy lifestyle that can also prevent any damaging diseases .

Benefits of Exercise

Exercise has a lot of benefits in today’s world. First of all, it helps in maintaining your weight. Moreover, it also helps you reduce weight if you are overweight. It is because you burn calories when you exercise.

Further, it helps in developing your muscles. Thus, the rate of your body will increases which helps to burn calories. Moreover, it also helps in improving the oxygen level and blood flow of the body.

When you exercise daily, your brain cells will release frequently. This helps in producing cells in the hippocampus. Moreover, it is the part of the brain which helps to learn and control memory.

The concentration level in your body will improve which will ultimately lower the danger of disease like Alzheimer’s. In addition, you can also reduce the strain on your heart through exercise. Finally, it controls the blood sugar levels of your body so it helps to prevent or delay diabetes.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of Importance of Exercise Essay

In order to live life healthily, it is essential to exercise for mental and physical development. Thus, exercise is important for the overall growth of a person. It is essential to maintain a balance between work, rest and activities. So, make sure to exercise daily.

FAQ of Importance of Exercise Essay

Question 1: What is the importance of exercise?

Answer 1: Exercise helps people lose weight and lower the risk of some diseases. When you exercise daily, you lower the risk of developing some diseases like obesity, type 2 diabetes, high blood pressure and more. It also helps to keep your body at a healthy weight.

Question 2: Why is exercising important for students?

Answer 2: Exercising is important for students because it helps students to enhance their cardiorespiratory fitness and build strong bones and muscles. In addition, it also controls weight and reduces the symptoms of anxiety and depression. Further, it can also reduce the risk of health conditions like heart diseases and more.

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Articles & Advice > Student Life > Articles

Working Out Your Mental Health: 3 Benefits of Regular Exercise for Students

Enhance your mental health as a student with exercise! Here's a look at why it's important and how working out improves your mental health.

by Kelly Koeppel Author and Digital Marketing Specialist

Last Updated: Jun 24, 2023

Originally Posted: Jun 24, 2023

College life can be a whirlwind of academic pressures, social transitions, and newfound responsibilities—all of which can take a toll on a student’s mental well-being. Amid these challenges, finding time and space to prioritize mental health becomes crucial. When it comes to maintaining good mental health, it’s essential to ensure your mind and body are in sync. By incorporating exercise into your daily routine, you can proactively boost your mental health, alleviate stress, and cultivate a positive mindset to thrive academically and emotionally in college.

Why exercise is important to mental health

Physical activity has been shown to positively affect mental well-being because your mind and body are inextricably linked. Exercise can help alleviate stress, reduce anxiety and depression, and improve overall mood and emotional health. That’s because regular exercise increases the production of endorphins, the body's natural feel-good chemicals. Regular exercise can also help improve the quality of your sleep, which can have a major effect on mental health. In particular, aerobic exercise such as running, cycling, and swimming significantly benefits mental health. These activities increase your heart and breathing rates, thus increasing oxygen delivery to the brain. This boost in oxygen helps improve brain function, leading to better mental clarity and focus.

Exercise can also be a great way to socialize and spend time with friends, which is important for your overall mental health. College students might find that regular exercise helps them expand their social circles and connect with others who share similar interests. Although that leads to one barrier to regular exercise: time management. It's crucial to find an exercise routine that works for you and fits into your busy schedule . This could involve taking a yoga class on campus, joining a sports team, or finding a workout buddy to exercise with regularly. Whatever your chosen activity, it's important to make exercise a regular part of your routine to reap the mental health benefits.

Related: 6 Ways to Live a Healthy Lifestyle in College

Benefits of exercise on your mental health

Exercise is often touted for its many physical benefits, such as weight loss and improved cardiovascular health. But it also has extensive mental health benefits. Here’s a closer look at these positive effects. 

Reduced stress and anxiety levels

Stress and anxiety are common in today's fast-paced world. Many factors can contribute to heightened anxiety levels, including academic pressure, social expectations, financial stress, and more. While there are many strategies for managing stress , regular exercise has been shown to be one of the most effective. Stress and anxiety can also be a detriment to your cognitive functioning if unchecked for too long. Exercising regularly has been shown to improve cognitive function—including memory, attention span, and processing speed—partly due to increased blood flow and oxygen to the brain. In addition to exercise, other lifestyle strategies can help you release some tension, such as eating a healthy diet, getting enough sleep, and practicing mindfulness and relaxation techniques. By paying attention to your physical and mental health in college, you’ll lead a more balanced life and have healthy habits established when you transition to the real world.

Related: Our Best Advice for Dealing With Stress as a Student

More daily energy

One of the most significant benefits of exercise is improved energy levels, which are crucial for staying focused and motivated in school and everyday life. Regular exercise has been shown to improve cardiovascular health and increase blood flow and oxygen to the body and brain. This is especially important for college students who lead demanding lives that leave them feeling drained and fatigued. Aerobic exercise and strength training are good routines to start with . By upping your heart rate and building muscle mass, you can improve your overall physical fitness, which translates into greater stamina and energy throughout the day. Upper-body exercises are also beneficial for students who spend long hours sitting at desks and studying to counteract muscle tension and stiffness.

It's also essential to fuel your body with healthy foods and snacks. Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains gives your body the nutrients it needs to stay energized throughout the day and get through your workouts. Additionally, staying hydrated by drinking plenty of water is crucial for keeping your energy levels high.

Better mood and emotional stability

College life can be both exciting and challenging. For many, it’s the first time living away from home and navigating a new environment. The academic workload can also be overwhelming, making it challenging to balance academics with a social life. All these factors can lead to stress, which we know takes a toll on your mental health —but it also affects your emotional resilience. Regular exercise is an effective way to improve your mood and build emotional resilience; even 30 minutes of moderate exercise daily can make a big difference in how you feel. In addition to releasing endorphins, exercising when stressed teaches you how to release tension through a healthy outlet. It also involves challenging yourself and your abilities, which can help you develop emotional strength and mental toughness. This translates into improved self-esteem, confidence, and body image perception, which you can use in other areas of life such as academic or personal challenges. You can draw upon this newfound resilience to persevere through difficult times.

Practicing mindfulness and meditation is another effective way to build emotional resilience. These practices involve bringing awareness to the present moment and cultivating a non-judgmental attitude toward one's thoughts and emotions. Doing this regularly can help you develop skills for managing difficult emotions and building emotional resilience.

Related: How to Be More Confident Freshman Year of College

These are just a few of the many benefits of exercise for mental health. It's worth noting that everyone's experience with exercise will be different, and it's important to find a type of exercise that you enjoy and feels good to you. As long as you’re having fun and getting your body moving, you’re already on your way to a better mindset.

Need a good exercise routine to get you started? Check out Your Mini Dorm Room Workout right here!

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The Hearty Soul

These 'Essential 8' habits slowed biological aging significantly, study shows

Posted: May 11, 2024 | Last updated: May 11, 2024

Regular Exercise:

No surprises here. Exercise is a cornerstone when it comes to slow aging. Aerobic activities help strengthen the heart, enhance your blood circulation, and mitigate inflammation, and strength training helps preserve muscle and bone mass well into your later years. Research has shown that individuals who engage in regular exercise have longer telomeres, a major marker associated with actual biological youthfulness. 1

Read More:  Why Didn't Doctors Caution Patients About the Link Between Hormone Replacement Therapy and Cancer?

Intermittent Fasting:

Intermittent fasting is the periodic cycling of eating and fasting at certain parts of the day. What's curious though, is that fasting has garnered attention for its potentially slow aging effects (amongst other benefits). Animal studies suggest that restricting your caloric intake can extend your lifespan and improve health outcomes. Human trials so far have indicated a reduced risk of age-related diseases when a modest calorie reduction is in effect. 2

Adequate Sleep:

Quality sleep is essential for overall health and longevity, so it having a place on this list is a no brainer. Insufficient sleep not only impairs cognitive function during the day but it also elevates our inflammation levels, making the aging process speed up. Do your best to get seven to nine hours of sleep every night to help foster optimal physiological functioning. 3

Stress Management:

Chronic stress actual speed up the aging process at the cellular level, making telomeres shorter and contributing to a laundry list of age-related issues and ailments. Learning meditation techniques and having mindfulness will help mitigate stress levels and promote both cellular resilience and longevity.

Social Connections:

Humans are social creatures. Being socially interactive is pivotal when it come to our well-being, and it influences our physical and mental health. Having strong social ties has been correlated with longer telomeres (and therefore slow aging) and improved overall health. Being able to cultivate meaningful relationships can give you better emotional resilience and is proven to enhance longevity.

Read More:  Cannabis Ages Brain By Almost 3 Years, Study Claims

Healthy Diet:

Yes, who could have seen this coming? The importance of a balanced and healthy diet cannot be overstated when it comes to having slow aging. Keep an emphasis on whole meals that rich in fruits, vegetables, lean proteins, and healthy fats. If you also limit processed and sugary foods,  you can better support optimal cellular function; mitigating age-related inflammation. 4

Maintain Optimal Weight:

Having and maintaining a healthy bodyweight is key for overall health and longevity, and does play into both diet and exercise (which are both on this list for the same reason). Obesity makes inflammation much worse, and insulin resistance and metabolic dysfunction both accelerate the aging process. Be sure to take gradual steps and lose the weight properly and healthily, and include lifestyle modifications to promote better metabolic health and vitality.

Regular Health Monitoring:

Consistently monitoring your vital health parameters, including blood pressure, cholesterol levels, and blood sugar, will help stay on top of any potential health concerns. Being proactive in your health management definitely helps with slow-aging and preserving your overall well-being.

Conclusion:

Adopting a holistic approach to slow aging offers a promising path for a longer, more youthful life. By incorporating these habits into daily practices and working with healthcare providers, individuals can optimize their ability to age gracefully while enjoying prolonged health. Embracing these habits not only promotes physical well-being but also fosters a vibrant and fulfilling life.

Read More:  Woman Burned From Vaginal Steaming. Is it Worth the Hype?

• “ 5 Healthy Habits That May Slow Aging, According to Science .” Eating Well . Joyce Hendley, M.S. April 15, 2021.
• “ Eight healthy habits that could slow your rate of ageing .” New Scientist . Chen Ly. November 6, 2023.
• “ 8 Heart-Healthy Habits May Slow Biological Aging by 6 Years, Study Shows .” Healthline . Nancy Schimelpfening, MS. November 8, 2023.
• “ 8 ways to slow your biological aging .” NBC News . Linda Carroll. November 6, 2023.

The post 8 Habits to Help Slow Biological Aging appeared first on The Hearty Soul .

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