...The Effect of Acute and Chronic Exercise on Stress, Anxiety, and Depression March 8, 2015 Abstract Mental health is a severe problem in our society today, approximately 61.5 million of the Americans experience mental illness in each given year (NAMI, 2013). The main goal of this paper is to provide answers on how physical activity can replace anti-anxiety and depression drugs. To solve this question numerous research articles were examined by looking at how both acute and chronic bouts of aerobic and anaerobic exercise correlated with mental health aspects such as stress, depression, and anxiety. The findings showed that almost all types of exercise showed the capability of being able to improve mental health significantly. Thus, it is possible for physical activity to become a replacement for drugs being administered to the general population today, which allows people to treat their mental illness without the adverse side effects, which accompany drugs. This is supported by multiple studies done that compared physical exercise and drugs as treatments for mental disorders. All the studies support the claim that physical activity could be used as a replacement for drugs in treating mental illness. Introduction Mental health illness is a severe issue affecting a significant portion of Americans every day. Serious mental illnesses have been reported to cost America $193.2 Billion in lost earning per year (NAMI, 2013). Specifically, 14.8 million people...
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...“How can understanding the mental health benefits of physical activity improve the wellbeing of individuals and the communities in which they live”. As individuals, we are all privy to an abundance of knowledge and education as to the importance of fitness and physical activity in order to maintain good physical health. However, most of us are unaware of the impact engaging in regular physical activity can have as a positive measure in the maintenance of good mental health. The choices we make regards how engaged we are in physical activity will always have implications for our mental wellbeing but it should be equally noted that our mental wellbeing will always result in either positive or negative implications on a social scale. The aim of this essay is to briefly outline some of the commonly understood benefits of physical activity for physical health as well as detail the positive benefits that a balanced use of physical activity can have for our mental health and cognitive functioning. It will then explain how the use of physical activity can help strengthen social capital and community cohesion and will highlight the global and economic effect of sustained poor mental health. Being physically active is essential for the maintenance of healthy weight, in the pursuit of a pleasing appearance and in reducing the possible health risks associated with weight and injury related illness or disability (Dehkordi 2011). Regular physical activity allows the individual...
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...The body needs energy from food (calories) to perform everyday life functions. When the number of calories taken in is equivalent to the calories burned or used, body weight remains the same. Eventually, people consume more calories than they burn; this causes an energy imbalance resulting in weight gain, overweight and even obesity (National Institute, 2012). While exercising and dieting both contribute to weight loss, the different effects such as nutrition intake, time consumption and mental effects must be factored in. The human body requires nutrition to function properly. Nutrition repairs muscles, organs and skin. Exercise with no diet does not provide the proper nutrition that is essential to the body (Paez & Kravitz, 2000). Exercising and burning calories is important to recover the body with the proper nutrients. However, it defeats the purpose of exercise when somebody's daily food intake is above or below his or her suggested nutrition. Therefore, the nutrient intake with just exercise and no diet does not fuel the body inadequately. The appropriate amount of nutrients is consumed while dieting properly. Nutrients are required for the body to function appropriately. Essential nutrients are something the body can’t produce or can’t produce in an adequate amount of time on its own. Essential nutrients can only be provided by a proper diet. These nutrients include water, vitamins, minerals, carbohydrates, protein and fat. (National Institute, 2012). There are recommended...
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...It has long been speculated that there is a relationship between exercise and it’s effects on mental health. However, it has not been until recent years that evidence has shown that exercise indeed has a profound benefit on brain function. Studies show that humans and animals that are engaged in regular physical activity have an improvement in learning and memory, protection of overall mental health, and also suggest that an active and healthy lifestyle may help in reversing the effects and causes of depression. One of the most intreresting changes caused by exercise is Neurogenesis, or the creation of new neurons. New neurons are created in the hippocampus, however the exact process behind this neurogenesis is still unknown. It is possible that stresses caused by exercise result in a spike in calcium in neural cell, which, in turn, causes hippocampal neurons to run through a cell building process. This cell building process activates the BDNF (Brain-Derived Neurotrophic Factor) gene, which creates BDNF proteins that aid the process of neurogenesis. Thus it is shown that BDNF is generated as a protective response to stress, as it acts not only to generate new neurons, but also to protect existing neurons. (Cotman, Berchtold & Christie, 2007) However, BDNFs do more than protect, they also repair. For example, in a comparison between sedentary and active mice, scientists found that mice which were generally more active rebuilt damaged brain tissue more efficiently than sedentary...
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...Evaluate the importance of regular exercise in maintaining a healthy body and mind; to what extent should the state play a role in ensuring that its citizens exercise regularly? Refer to at least two countries in your answer. Abstract Recent years have witnessed a dramatic increase in physical activity and fitness around the world. This essay will focus on the benefits of exercise for both physical and mental health. It is obvious that exercise helps people prevent a variety of diseases such as diabetes, cardiovascular, depression and Parkinson’s. This also raises an argument on whether government should play an important role in promoting physical activity. This essay will clarify that it is reasonable for the state to take responsibilities in order to make sure that social health would be improved in the following years. 1/ Introduction A healthy lifestyle and longer lives are always the target that everyone wants to achieve, specifically; it is obvious that one of the most effective ways to do this is through exercise. Exercise generally means physical activity that makes your body strong and healthy. In addition, exercise also benefits mental health, especially in stressful work conditions which can affect individuals who lead busy lives. Therefore, in my opinion, it will be reasonable for the government (the state) to be responsible for ensuring regular exercise of all citizens. This essay consists of three main parts which will discuss the reasons why physical...
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...In the article “Green Exercise” by Alan Fogel, he explains why exercising outdoors has more benefits than exercising indoors. Green activity is when a person participates in outdoor activities such as bike riding, running, playing sports, etc. According to Fogel, there are more positive benefits when it comes to outdoor exercising. A few examples includes increased feelings of happiness, tranquility, relaxation, and energy. This article was a reliable source in the sense that the author was well educated and did his research. He included outside studies and linked them into his article. His article was slightly biased in the sense of his previous experiences of enjoying the outdoors as a child. There is also little information about the positive effects of participating in indoor activities to counter argue to not sound so biased. This article Green Exercise is important because it does demonstrate the power of nature as it relates to humans and success. This article provides evidence that Green exercise is a positive aspect in an individual’s life. In the article by Katherine Reed called “A repeated measures experiment of Green exercise to self-esteem in the UK school children.” In the experiment children were asked to run 1.5 miles in indoor and outdoor settings in order to determine if there was any affect in their self-esteem. As a result when it came to the children there was not a significant difference when it came to exertion or enjoyment between the indoor...
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...It is a common myth across the globe that too much running is bad for the human body. But is this true? Is there a specific amount of mileage that is the best? By knowing how much running is good for one’s health and how it actually benefits the body, could this help people live longer and keep them healthier? Some believe that too much running is actually bad for the body and has different effects than intended. Still others state that running, no matter the amount, is good for you. However, there is only one right answer. As a result of running too much, the intended good effects could cease to exist; because of this, it is imperative to find a “middle-ground” while running. With this in mind, too much running has been proven to be bad for...
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...often underestimate, the importance of good health. Health, as they say, is wealth. Good health is necessary to carry out daily tasks. When discussing healthy, many people would consider the condition of their bodies and forget about the condition of their minds. However, health is not only about alleviating and being free from physical aspects of health. It also means being healthy in mind too. An unhealthy mind results in an unhealthy body. Good mental health helps you to make the most of life and enjoy it. Good mental health offers you a feeling of well-being and the inner strength needed in times of trouble or unrest. Everyone knows how to care for their bodies. This is done almost every day by the majority of people. Exercise and eating the proper foods are the best ways of keeping the body healthy. But, how does one keep the mind healthy? A healthy mind requires a lot of work, as well as, a combination of the right foods and exercise. Most often, the food consumed has a pivotal effect on the body, as well as, the mind. A healthy diet consists of the right food groups with right number of calories. It does not contain an excess of sugar, salt, fat and alcohol. Selecting the right foods that provide energy helps the body to be healthy. This also helps the mind. An energized person is a happy person. Happiness is a state of mind. Without proper energy, a person can become angry, tired and sad. These are not good for the mind. Exercise is extremely important to staying healthy...
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...Exercise and its Benefits Cade Stidham "Exercise: 7 benefits of regular physical activity." mayoclinic. Mayo Health Clinic, 23 July 2011. Web. 16 Jan. 2013. . In the article “Exercise: 7 benefits of regular physical activity.” the authors talk about the benefits of exercise, from boosting your mood to improving your sex life. The first topic of seven is how exercise controls weight. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Therefore causing weight loss and making you a healthier individual. The second topic exercise combats health conditions and diseases. Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls. The third is exercise improves mood. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. The fourth topic is exercise boosts energy. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. The fifth topic is exercise promotes better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. By exercising you use energy therefore making you drowsier and making it easier for you to fall asleep. The sixth topic is exercise puts the spark back into your sex life. Regular physical...
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...The Effects of Exercise on Health The Benefits of a Regular Exercise Program Abstract This paper will provide information pertaining to exercise and the benefits of regular exercise on health and wellness. The information provided will describe the health benefits and identify the physiological responses that occur from participating in a regular exercise program. The importance of warm up and cool downs before and after exercise, flexibility, and resistance training will be the focus for this paper. Each topic will be explained to provide a basic knowledge of each topic. This paper will also analyze the health consequences of a sedentary lifestyle. Health Benefits Regular exercise provides many physical and mental health benefits. Exercise decreases coronary heart disease, stroke, type 2 diabetes, and some forms of cancer. It also lowers blood pressure, increases coronary heart disease biomarkers, enhance insulin sensitivity, and weight management. Exercise in older adults preserves bone mass and lowers the risk for falls. Prevention of and improving mild to moderate depressive disorders and anxiety are some mental health benefits from exercising. Engaging in a physically active lifestyle enhances feelings of “energy”, well-being, quality of life, and cognitive decline and dementia (American College of Sports Medicine, 2011). Physiological Responses Exercise intensity is an important determinant of the physiological responses to exercise training. The...
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...loss. Throughout my entire life, my weight constantly fluctuated back and forth. Attempting various crazy diets and rigorous short-lived work out routines, I could not get my weight under control. It wasn’t until I discovered Turbo Kickboxing back in 2010 that I started to shed the pounds for good. A one hour cardio class that infused a blend of mixed martial arts with dance, I slowly began to drop the weight again, the right way. During this three year process, not only did I lose the weight, I had fun doing it. In 2012, I’ve managed to keep the weight off, get physically and mentally fit, gain more self-confidence, and make new friends. Turbo Kickboxing is a form of exercise that promotes a fun and healthy lifestyle change by allowing individuals to control their weight, develop muscle, and improve overall mental and physical performance. One of the main reasons I had gained so much weight was due to a crazy fad diet known as “The South Beach Diet”. As I understood, its purpose was to reset and retrain your metabolism. By immediately taking away bad foods, and slowly reintroducing healthy foods, it would cause your body to lose weight. Little did I know this drastic lifestyle change would be one that I couldn’t commit to. As real life continued to happen, I began to hit rough patches causing me to become an emotional eater. Not only did I gain all the weight back, but I almost doubled, reaching a staggering 200 pounds. This was the heaviest I had been in my whole life, and because...
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...Improve Life with Just a Little Exercise Kysha Baker ENG147 07/25/2014 Roxanne Grandis Improve Life with Just a Little Exercise More than one-third of American’s are obese and it’s fair to say that most of that percentage also suffer from depression. World Health Organization states that health is “a state of complete physical, mental, and social well-being and not merely the absence of disease, or infirmity. (As cited in Khalil, Callaghan, Carter, & Morres, 2012 p. 2) People’s lives are so busy and hectic now they forget one simple thing that could help, exercise. The benefits of exercise can reduce health issues, while improving a person’s quality of life and confidence in one self. Regular exercise can help reduce a number health issues, including depression. Even though the links between depression and exercise aren’t clear, the effects of exercise will help a person relax and feel better. Exercise will release feel-good brain chemicals like neurotransmitters and endorphins which may ease depression symptoms. Also, the concentrations of several biologically active molecules, such as adrenocorticotrophic hormones, can change with regular exercise. (Dimeo, Bauer, Varahram, Proest, & Halter, 2001 p. 116). This hormone can affect the pituitary gland, which in turn could cause weight gain, which in turn could cause more depression. It’s a vicious cycle that needs to end to help save lives. Besides helping with health issues, a person’s quality of life can be...
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...With the rising cost of health benefits and compensations many, companies are turning to a more feasible way to take care of health and wellness issues. It is becoming more practical and cost efficient to incorporate a health and wellness program into the company practice. The extent of how much a program is applied depends greatly on how much a company can and is willing to spend, and how committed they are to help the individual employee have a healthy lifestyle. With a program properly put into practice, both the employee and the employer will see immense benefits. Implementing a Health and Wellness program can be simple for employers who are wishing to reduce health care costs and decrease absenteeism. This can be done by encouraging everyone one involved to show support and commitment to the new services being offered. The best way for companies to introduce such programs is to offer options such as workshops for employees to experience specific ways to live healthier quick meetings during office or lunch hours to learn new tactics and be reminded of previous ones special staff to assist in everyday office lifestyle The different ways to efficiently introduce the advantages of healthy living will have to be determined by each company depending on the cost of implementing it. Putting a health and wellness program will benefit any company by Lowering insurance costs with a simple plan introduction Providing feedback to employees about all aspects...
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...WORKOUT: A HEALTHY OPTION FOR TREATING DEPRESSION _____ A Research Paper Presented to Mrs. Susana D. Dado St. Joseph College Olongapo City _____ In Partial Fulfillment Of the Requirements in ENGLISH IV _____ by : Daniel O. Mirabueno 4 – Charity (SSC) March 8, 2013 TABLE OF CONTENTS ACKNOWLEDGEMENT CHAPTER PAGE I. INTRODUCTION 1 A. Statement of the Problem 5 B. Significance of the Study 5 C. Scope and Limitation 6 D. Definition of Terms 6 II. DISCUSSION 7 A. Sweating the Way Out 7 B. Workout Magic 11 C. Doing the Basics 15 D. On the Perspective of the Experts 19 E. Planting the Seeds for a Healthier Life 23 III. SUMMARY and CONCLUSION 27 BIBLIOGRAPHY ACKNOWLEDGEMENT “I do not cease to give thanks for you as I remember you in my prayers.” — Ephesians 1.16 (62 AD) The researcher would like to extend his sincerest and deepest gratitude to all those who have contributed that made this research a possible and successful one. To his parents, Dr. Tirso Cadag Mirabueno and Mrs. Lydia Omaña Mirabueno, for giving him their unselfish love, care, untiring guidance, moral and financial support. To his family – especially his sisters Zarah, Arianne and Jencelle, and his brothers Meinard, Andrei, Eljhon and Zander – for extending him their unwavering help. To his research adviser, Mrs. Susana Dumayag...
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... The benefits of physical activity for health and well-being C3 Collaborating for Health* June 2011 Director: Christine Hancock First Floor, 28 Margaret Street, London W1W 8RZ, United Kingdom; Tel +44 (0) 20 7637 4330; Fax +44 (0) 20 7637 4336 C3 Collaborating for Health is a registered charity (no. 1135930) and a company limited by guarantee (no. 6941278), registered in England and Wales. Contents Overview Part I: Evidence supporting the benefits of physical activity on health and well-being 1. The impact of physical activity on health 2. Literature review of the evidence i) Major chronic diseases ii) Mental health iii) Whole-life benefits of physical activity iv) Recommended levels of physical activity v) Socioeconomic disparities Part II: Evidence supporting interventions to encourage physical activity 1. The scale of the problem 2. An active environment? 3. Behaviour change 4. Selected interventions Part III: Case studies 1. Introduction 2. What makes for best practice? 3. Case studies Appendix 1: Selected literature on the health benefits of physical activity Appendix 2: Physical activity interventions Appendix 3: Evidence for the benefits of specific activities Endnotes 3 4 4 5 5 6 7 7 9 10 10 10 11 12 15 15 15 16 21 24 27 28 2 Review: The benefits of physical activity on health and well-being www.c3health.org Overview The purpose of this review is to provide a snapshot of the scientific evidence of the benefits of physical activity on health and well-being...
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