Exercise has proven benefits for improving physical health. But what about mental health? Research has shown that active people are nearly 45% less likely to have depressive symptoms than inactive people.
While exercisers report fewer mental health problems than non exercisers, always keep in mind what works and what doesn't.
*Exercise sessions of 30-60 minutes provide the best outcomes; 45 minutes is best.
*Vigorous exercise is linked to better mental health outcomes than either light or moderate exercise.
*Exercising at least 3-5 times a week, in a variety of modes, is appropriate for producing mental health benefits.
*More exercise is not necessarily better. Exercising more than 23 times per month or longer than 90 minutes per session is associated with worse mental health outcomes than not exercising at all.
*Research has shown that group exercise provides a social atmosphere which can reduce depression and promote a hardiness in relation to stress.
Studies also show that consuming at least 21 grams of fiber daily is the magic mark for reducing depression risk. High fiber foods provide an arsenal of vitamins, minerals and antioxidants that improve brain function.
Lentils (1/2 cup cooked) - 8 grams
Kidney Beans (1 cup cooked) - 11 grams
Green Peas (1/2 cup cooked) - 5 grams
Rasperries (1 cup) - 8 grams
Chickpeas (1/2 but cooked) - 12 grams
Flaxseed (2 T ground) - 4 grams
Quinoa (1 cup cooked) - 5 grams
ACE Fitness Journal - January 2019
SoulShine Schedule for this week:
Monday - HIIT at The Rec - 8:15-9:15 am
Tuesday - PiYo at The Rec - 8:15-9:15 am and Teen HIIT at The Rec - 3:15-4:15 pm
Thursday - PiYo at The Athletic Club - 12-1 pm and Teen HIIT at The Rec - 3:!5-4:15 pm
Friday - HIIT at The Rec - 8:15-9:15 am