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Experts have recognized this for a long time Exercise helps improve your mood -And even a small movement can have a big impact.
Part of this is due to stress-relieving hormones called endorphins, which are released when exercising and have been shown to reduce symptoms of depression. cleveland clinic,
To quote Elle Woods, the lead character from the classic early 2000s film legally blonde: “Exercise gives you endorphins. Endorphins make you happy. Happy people don’t shoot their husbands.”
But, did you know that just 30 seconds of jumping jacks or any other activity can do the trick?
“Even if you only have 30 seconds or two minutes, you can do something and move around and still help your mood,” said CJ Brush, assistant professor of kinesiology at Auburn University. Washington Post Thursday.
It doesn’t even have to be that strong.
Running can give people a release of endorphins commonly known as “runner’s high” and just 15 minutes of running has been shown to help reduce the likelihood of becoming depressedBut most people benefit from low-intensity exercise over time.
This type of exercise helps the body release proteins known as neurotrophic or growth factors that cause nerve cells to grow and make new connections – Harvard Medical School says improving brain function makes you feel better,
Dr. Michael Craig Miller, assistant professor of psychiatry at the school, said, “In people who are depressed, neuroscientists have observed that the hippocampus – the area in the brain that helps regulate mood – is smaller. Exercise helps nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression.”
Of course, longer and more intense workouts are better for overall physical health.
But, less than a third of Americans are getting enough exercise and millions suffer from symptoms of depression.
Federal health officials recommend taking 150 minutes of moderate intensity physical activity each week, plus two days of muscle-strengthening activity.
But, according to Miller, doing something is better than doing nothing at all.
Sometimes not exercising can be a tough cycle to go through – especially if you suffer from symptoms of depression. some people are also like this more genetically Or psychologically inclined to enjoy exercise.
Starting slow can be the key to success and mood improvement. Take at least 4,000 daily steps According to a recent study, this may be enough to reduce the risk of premature death.
“If you think to yourself, ‘I’m just going to walk for 30 seconds,’ when you start walking, your body will tune in to some extent and you’ll start feeling like walking for 30 more seconds or a minute,” said Dr. Robert Thayer, an exercise researcher at the University of California at Long Beach. American Psychological Association,