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Exercise Boosts Mental Health

Hey SoulShiners,

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 hardiness, in relation to stress. ***We’ll get back to in person soon!!***


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

Raspberries (1 cup) - 8 grams

Chickpeas (1/2 but cooked) - 12 grams

Flaxseed (2 T ground) - 4 grams

Quinoa (1 cup cooked) - 5 grams

Pear (med. sized, raw) - 5 grams

Avocado (1 cup) - 10 grams

Brussel Sprouts (1 cup) - 4 grams

Oats (1/2 cup) - 5 grams

Almonds (3 T) - 4 grams

Banana (med. sized) - 3 grams

ACE Fitness Journal


SoulShine Schedule for this week - please sign up and settle up if you have any unpaid classes and/or sessions:


Monday - HIIT - 8:15-9:15 am

Tuesday - HIIT Yoga Fusion - 8:15-9:15 am

Thursday - PiYo - 8:15-9:15 am

Friday - HIIT - 8:15-9:15 am

Shine on,

Jode xo


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