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4 Ways To Make Fitness Fun

Exercise is the path to longevity. There are many benefits of exercise, ranging from heart benefits, weight reduction, improved sleep, better mood, to chronic illness management, such as reduction in arthritis symptoms, and much more. When you exercise, people tend to stay healthier and feel better.

There are several ways to make workouts and exercises fun and enjoyable!

1. Add friends or family members to your workout routine

While some people prefer to exercise alone, a lot of others who were not able to consider exercise as fun previously find that workouts with friends and family members can make it more enjoyable. According to one of the studies by Oxford University, when people exercised as team members, high amounts of endorphins (feel good hormone) were released from their bodies as compared to when they did the same workout alone.

2. Consider heading to the trails for a long hike

Exercising in the same place over and over again can become boring and unproductive. Therefore, finding new ways to exercise, such as hiking, can be an optimal way to adapt to a healthy lifestyle – plus it doesn’t cost anything! Not only does it help burn calories, but you can also see the world from a different angle. Hiking in nature is awesome if you can manage some time out of your routine. This is how you’ll discover new paths and meet new faces that you wouldn’t have found otherwise.

3. Shuffle things up

Even though you’ve found an enjoyable workout, it is important to regularly shuffle things up so that you keep enjoying your workouts. This could mean anything from a dance class to playing football or doing household chores. In a study conducted in 2014, it was concluded that out of 367 candidates who took part in a poll, those who did a range of activities as a part of their workouts were reported to enjoy their workouts much more.

4. Recall a positive exercise memory

A study in 2015 concluded that simply recalling a pleasant exercise memory can boost your mindset going into your next workout. You just have to make sure that the memory you recall belongs to the act of the exercise, such as a good feeling you may have felt while participating in sports back in school sport days.

References:

1.) 2010 Rowers’ high: behavioural synchrony is correlated with elevated pain thresholdsBiol. Lett.6106–108 http://doi.org/10.1098/rsbl.2009.0670

2.) Sylvester BD, Standage M, Dowd AJ, Martin LJ, Sweet SN, Beauchamp MR. Perceived variety, psychological needs satisfaction and exercise-related well-being. Psychol Health. 2014;29(9):1044-61. doi: 10.1080/08870446.2014.907900. Epub 2014 Apr 22. Erratum in: Psychol Health. 2014;29(9):i. PMID: 24669787.

3.) Mathew J. Biondolillo & David B. Pillemer (2015) Using memories to motivate future behaviour: An experimental exercise intervention, Memory, 23:3, 390-402, DOI: 10.1080/09658211.2014.889709

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A lot of health benefits are associated with being physically active, and one often does not need to look far to find them. From reducing the risk of heart disease, diabetes, and stroke, to helping to relieve the symptoms associated with osteoarthritis, rheumatoid arthritis, and many other chronic diseases, regular exercise is very important for your overall health.

Exercise also plays a beneficial role in weight loss, lowering blood pressure, the list goes on. But there is an equally important  benefit of exercise which may not receive as much attention – enhancement of brain function and mental health.

There is indeed no shortage of the mental benefits of exercise, from improving memory and cognition, to relieving anxiety and depression, and improving sleep and the overall quality of life. When realizing all the benefits that regular exercise brings, it is more a question of “why not”?

Realizing the importance of exercise for health, in 2008 the US government published a document – Physical Activity Guidelines for Americans, which was later updated to include the relevance of exercise for brain function and mental health and not just physical health.

How Does Exercise Improve Brain Health?

There are varied ways through which exercise brings about the benefits to the mind and body.

          Neurogenesis

Neurogenesis is simply the process through which the body forms new neurons in the brain. This occurs normally in a developing fetus, but also plays a crucial and continued role in the adult brain, especially in the maintenance of memory and thinking.

For one thing, it is believed that during aerobic exercise, the associated increase in heart rate leads to an increased blood flow to the brain. Also, the increased rate of breathing results in an improved oxygen exchange and delivery to the body tissues including the brain.

These events encourage neurogenesis which can help fight the onset and development of dementia and other cognitive problems.

          Neurotrophins

Neurotrophins are growth factors (proteins) that aid the development, function, and survival of neurons. This is another way through which exercise improves brain function and mental health.

Some studies have shown that exercise enhances the production of these neurotrophins, resulting in higher plasticity of the brain cells which can boost memory and thought formation.

          Neurotransmitters

Neurotransmitters are the body’s chemical messengers which the nervous system uses in the transmission of impulses, and are therefore vital for proper brain functioning.

Studies have also found that exercise increases the levels of these neurotransmitters in the brain, in particular noradrenaline and serotonin that also play a role in mood stability.

Exercise Benefits For Brain Function and Mental Health

Now that we know how exercise may affect the brain positively, what exactly are these benefits? Some of them include:

          1.) Dementia

Research shows that regular exercise for at least 30 mins, 2-3 times a week is able to not only delay the onset of Alzheimer’s disease by as much as 15 years, but also improve memory and thinking after the disease has set in.

          2.) Reduction in Symptoms of Anxiety and Depression

Engaging in physical activity boosts the body’s production of endorphins, which are “feel good” hormones that the brain and spinal cord produce to increase our happiness levels. So much so that psychiatry is beginning to consider incorporating an exercise regimen as part of the therapy for anxiety and depression.

          3.) Enhanced Mood

The relationship between regular exercise enhanced mood is neither far fetched, nor a strange one. Most people who exercise  regularly report a mood enhancement effect, usually about 5 minutes after moderate exercise. This is because of the endorphins that are released during exercise.

          4.) Increased Self Esteem and Confidence

Regular exercise usually is accompanied by an improved body image, especially for people who are overweight. Besides the increased confidence that comes with reduced anxiety and an enhanced mood, having a consistent exercise regimen can bring a sense of fulfillment.

          5.) Better Sleep

Studies have shown a very strong link between aerobic exercise and improved quality of sleep, even likening it to similar effects of sleeping pills. According to Sleep Foundation, people who rarely exercise are at the highest risk of sleep apnea, while those who exercise vigorously report the best sleep.

          6.) Stress Relief

Stress relief is a major benefit of exercise. Stressful conditions lead the body to produce stress hormones which, if not acknowledged, may eventually predispose an individual to diseases associated with chronic stress and inflammation such as obesity, asthma, heart disease, diabetes, etc. Regular aerobic exercise has a stress relieving effect, through reducing the levels of stress hormones like cortisol and adrenaline, while at the same time boosting mood and happiness.

          7.) Improved Libido

As is probably common knowledge, libido has a lot to do with the mental state than the physical, if not more. One who is typically stressed out, anxious, or depressed would is more likely to have a low sex drive. This is how exercise enhances libido – by raising endorphins levels, boosting mood, and reducing stress and anxiety.

What Kind Of Exercise Is Effective?

Generally, aerobic, strength training, and flexibility-building exercises like yoga are all beneficial, even though more evidence for benefits exists for aerobic exercises. Also, moderately-intense exercise totalling 150 – 300 minutes per week is all that is needed for an overall feeling of well-being. So tie up those shoe laces and get moving!

References:

1.) https://pubmed.ncbi.nlm.nih.gov/28735855/

2.) https://pubmed.ncbi.nlm.nih.gov/18286389/

3.) https://pubmed.ncbi.nlm.nih.gov/8571000/

4.) https://pubmed.ncbi.nlm.nih.gov/15255923/

5.) https://www.sleepfoundation.org/articles/5-facts-about-sleep-and-exercise

6.) https://www.medicalnewstoday.com/articles/323918

7.) https://www.health.harvard.edu/staying-healthy/exercising-to-relax

8.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3422071/

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Immune Health Today

With the recent advent of the global pandemic, the perceptive on immunity among masses took a major shift. People are a lot more concerned about maintaining an optimal immune system and staying healthy, as it can benefit your body and help strengthen your defenses against bacteria, viruses, and other harmful pathogens.

5 Major Ways To Optimize Your Immune System And Stay Healthy:

          1. Get Proper Sleep

Immunity and sleep go hand in hand. Many people might not anticipate that poor quality and inadequate sleep are associated with higher susceptibility to sickness.

A study was conducted in 165 healthy individuals to find a link between sleep and natural immunity. Those subjects who slept less than 6 hours every night were more likely to catch a cold than others [1].

Proper rest and adequate sleep crucial for naturally strengthening your immune system. You might sleep more than usual while you are ill to enable your body to better fight the diseases [2].

The recommended sleep duration for teens is 8-10 hours, while infants should sleep for up to 14 hours. And the adults should try and get seven or more hours of quality sleep at night [3].

          2. Stay On Top Of Stress

Managing your anxiety and stress levels are critical in maintaining a healthy immune system.

Chronic stress and prolonged anxiety increase inflammation in your body. It hinders the normal immune cell function and lowers the overall immune responses of your body [4], [5].

In addition, long-term psychological stress in children can significantly suppress the immune system [6].

You might look into yoga, meditation, and journaling as a way to manage your stress.

          3. Moderate Exercise Sessions

Prolonged and aggressive exercise can temporarily suppress your immunity, but moderate activity can help you boost your immune system.

Research indicates that moderate exercise can actually enhance the effectiveness of vaccines in immunocompromised people [7].

Moreover, regular and moderate exercise sessions can help in reducing inflammation in your body and aid in immune cell regeneration [7].

Some examples of moderate exercise include steady bicycling, brisk walking, jogging, and light hiking.

          4. Drink Plenty of Water

Even though staying hydrated does not necessarily protect you from viruses and bacteria, but it plays a key role in your overall health.

You may suffer from headaches if you are dehydrated. Your digestive system, heart, and kidney functioning are adversely affected by low levels of body fluids. These conditions can indirectly lead to a higher risk of disease-susceptibility [8].

Even if you are not exercising or sweating, your body is continuously losing water through breathing, bowel movements, and urine. To avoid dehydration, be sure to drink plenty of water to replace all the water that is lost from your body.

          5. Quit Smoking

Smoking is not only bad for your overall health, but also adversely impact your immune function [9].

The chemicals in cigarettes are popularly known to damage your lungs and significantly increase the risk of cancer. They may also cause respiratory diseases like pneumonia, bronchitis, and flu.

If you aim to improve your immune health, take steps to get rid of this habit. You can use smoking cessation aids like nicotine gum or nicotine patches.

The Bottom Line

The immune system is a very complex part of your body. To function well, it requires an intricate balance and harmony. A healthy immune system is crucial for overall health and well-being. So, taking adequate steps to ensure optimal immune functioning should be your top priority and focus.

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References:

1.) Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep, 38(9), 1353–1359. https://doi.org/10.5665/sleep.4968

2.) Besedovsky, L., Lange, T., & Haack, M. (2019). The Sleep-Immune Crosstalk in Health and Disease. Physiological reviews, 99(3), 1325–1380. https://doi.org/10.1152/physrev.00010.2018

3.) Sleep and Sleep Disorders. CDC. Retrieved from: https://www.cdc.gov/sleep/features/getting-enough-sleep.html

4.) Dhabhar F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic research, 58(2-3), 193–210. https://doi.org/10.1007/s12026-014-8517-0

5.) Cohen, S., Janicki-Deverts, D., Doyle, W. J., Miller, G. E., Frank, E., Rabin, B. S., & Turner, R. B. (2012). Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Proceedings of the National Academy of Sciences of the United States of America, 109(16), 5995–5999. https://doi.org/10.1073/pnas.1118355109

6.) Carlsson, E., Frostell, A., Ludvigsson, J., & Faresjö, M. (2014). Psychological stress in children may alter the immune response. Journal of immunology (Baltimore, Md. : 1950), 192(5), 2071–2081. https://doi.org/10.4049/jimmunol.1301713

7.) Simpson, R. J., Kunz, H., Agha, N., & Graff, R. (2015). Exercise and the Regulation of Immune Functions. Progress in molecular biology and translational science, 135, 355–380. https://doi.org/10.1016/bs.pmbts.2015.08.001

8.) Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x

9.) How to boost your immune system. Harvard Health Publishing. Retrieved from: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

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Are You a ‘Mentally Healthy’ Individual?

A person who handles their responsibilities, manages life’s daily stresses, and is productively fruitful to their community is assumed to be in a sound state of mind and called a mentally healthy individual [1].

Changes are taking place in the general living conditions of humans, which are effecting us as a whole. For example, the trend of sharing personal life details on social media, the speed of information spreading around the world, cultural gaps, rising expectations, and more are only adding fuel to the fire. With the inability to achieve what they see as minimum possibilities for themselves, young minds are getting more and more frustrated [2].

A survey conducted in US “2017 National Survey on Drug use and Health” found the prevalence of any mental illness (without functional impairment) to be 18.9% and prevalence of serious mental illness (with functional impairment) to be 4.5% among adults aged 18 or older [3].

What Are The Dangers Of Mental Illness?

Individuals with mental illness are more likely to suffer from distress, discrimination, marginalization, financial problems, and disturbed interpersonal relations. Mentally ill individuals effect their family members as well, causing sleeplessness (53.1%), headaches (44.2%), and tiredness (56.2%) in them [4]. There has also been a reported correlation between mental illness and committing crimes. Reported schizophrenic disorder was 32%, bipolar disorder was 17% and major depression was 73% prevalent in criminals according to a study [5].

A study aimed at finding the relation between physical and mental health, found an indirect effect of past mental health on physical health to be 9.7%. This is pretty significant and increases our emphasis even more on importance of mental health and good ways to take care of it [6].

5 Easy Ways To Care For Your Mental Health:

          1.) Get an Adequate Amount of Sleep

Depression, anxiety, bipolar disorder, OCD, psychotic disorder, and suicidal thoughts are linked with sleep deprivation [7]. So, countering the sleeplessness and going to bed the same time every day can help to stabilize the routine and fix mental illness as well.

          2.) Exercise Daily

Daily exercise helps you focus your energy somewhere else than the stresses of your life, and to keep yourself contented with what you are doing in your life. Moreover, being indulged in vigorous exercise positively impacted on various mental health disorders; alcohol abuse and bipolar disorder [8].

          3.) Improve Your Diet

Improving your diet can positively affect your mental health, it has been implicated in mood, behavior changes, pathology, and treatment of various mental disorders [9]. For example, omega-3 fatty acid levels are declined in autism spectrum disorder, and administration of omega-3 fatty acid can be helpful in dementia [10].

          4.) Meditate

Meditation has become a famous method to deal with mental illness over the past 30 years, in clinical settings as well, it has been helpful mainly in substance use psychiatric disorders [11]. Along with its clinical and research-based evidence, there is recognition of the positive role of spirituality in rehabilitation and recovery as well [12].

          5.) Avoid Drugs and Alcohol

Keep alcohol consumption levels to a minimum to avoid dependence on it. Avoid ‘self-medication’ as well. A great proportion of mentally ill patients has had complaint of alcohol or any other drug abuse history, once in a lifetime [13].

Mental health is just as important as your physical health. If you think you are having issues with your mental health, sit back, take your time and deal with it, seek help from a trained psychiatrist, and do what you need to help keep you staying mentally healthy.

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References:

1.) Galderisi S., Heinz A., Kastrup M., Beezhold J., Sartorius N. Toward a new definition of mental health. World Psych. 2015;14:231–233. doi: 10.1002/wps.20231.

2.) WORLD HEALTH REPORT 200t-MENTAL HEALTH by REGIONAL COMMITTEE FOR THE EASTERN MEDITERRANEAN available at https://apps.who.int/iris/bitstream/handle/10665/121922/em_rc48_inf_doc_1_en.pdf

3.) Mental Illness available at Mental Illness available at https://www.nimh.nih.gov/health/statistics/mental-illness.shtml

4.) Fekadu W, Mihiretu A, Craig TKJ, et alMultidimensional impact of severe mental illness on family members: systematic reviewBMJ Open 2019;9:e032391. doi: 10.1136/bmjopen-2019-032391

5.) Côté G, Hodgins S. Co-occurring mental disorders among criminal offenders. The Bulletin of the American Academy of Psychiatry and the Law. 1990 ;18(3):271-281.)

6.) Ohrnberger J, Fichera E, Sutton M. The relationship between physical and mental health: A mediation analysis. Soc Sci Med. 2017;195:42-49. doi:10.1016/j.socscimed.2017.11.008

7.) Wilson, C., Carpenter, J. & Hickie, I. The Role of the Sleep-Wake Cycle in Adolescent Mental Illness. Curr Sleep Medicine Rep 5, 118–127 (2019). https://doi.org/10.1007/s40675-019-00145-y

8.) Dakwar E, Blanco C, Lin KH, et al. Exercise and mental illness: results from the National Epidemiologic Survey on Alcohol and Related Conditions (NESARC). J Clin Psychiatry. 2012;73(7):960-966. doi:10.4088/JCP.11m07484

9.) Owen L, Corfe B. The role of diet and nutrition on mental health and wellbeing. Proceedings of the Nutrition Society. 2017;76(4):425-426. doi:10.1017/S0029665117001057

10.) K.W. Lange. Omega-3 fatty acids and mental health. Global Health Journal, 4 (2020), pp. 18-30, ISSN 2414-6447, https://doi.org/10.1016/j.glohj.2020.01.004

11.) Elias Dakwar & Frances R. Levin (2009) The Emerging Role of Meditation in Addressing Psychiatric Illness, with a Focus on Substance Use Disorders, Harvard Review of Psychiatry, 17:4, 254-267, DOI: 10.1080/10673220903149135

12.) Roger D. Fallot (2001) Spirituality and religion in psychiatric rehabilitation and recovery from mental illness, International Review of Psychiatry, 13:2, 110-116, DOI: 10.1080/09540260120037344

13.) Kristen L. Barry, Ph.D., Michael F. Fleming, M.D., M.P.H., James Greenley, Ph.D., Prudence Widlak, Ph.D., Svetlana Kropp, M.S., David McKee, Ph.D., Assessment of Alcohol and Other Drug Disorders in the Seriously Mentally Ill, Schizophrenia Bulletin, Volume 21, Issue 2, 1995, Pages 313–321, https://doi.org/10.1093/schbul/21.2.313