Any physical movement is good for you and the evidence keeps piling up. A meta-analysis of the relationship between resistance exercise training (RET) and depression concludes that lifting weights does indeed help your mental health. Because studies usually look at only aspect of mental health we need more research looking across studies to provide a solid foundation and that’s what we’re seeing here.
One thing I realized when going to the gym is that it took weeks to get that positive feeling from working out. Don’t expect instance levity in your mood or skills. There’s no reason to start at the extreme by lifting way more than you can. Start with lighter weights and slowly work your way up to whatever you like.
After reviewing the literature, Gordon and team found that regardless of age, sex, or health status, RET is “associated with a significant reduction in depressive symptoms.” The largest gains were found in adults with elevated symptoms, which gave the researchers hope that RET “may be particularly helpful for reducing depression symptoms in people with greater depressive symptoms.” They also found that supervised workout sessions resulted in larger gains than in unsupervised sessions.
As Gordon says, it’s impossible to blind people for this sort of research—you know who is lifting weights and who is not. As with most studies, the placebo effect could be at work. But given all we know about the benefits of exercise, this is a placebo with few side effects (overexertion and muscle strains being the most prominent). The benefits outweigh any potential risk.
You’ve been breathing your entire life and some of us can improve our techniques despite years of practice. Go ahead and think about your breathing right now. Are you breathing using your thoracic diaphragm?
If you’ve attend a yoga class then you might be familiar with the technique of breathing in through your nose and out through your mouth using your belly. It turns out that breathing that way is really good for you. It relaxes your mind, lowers your blood pressure, and it’s all thanks to the stimulus of the vagus nerve. Check your breath before you wreck yourself.
When it comes to effective vagal maneuvers, any type of deep, slow diaphragmatic breathing—during which you visualize filling up the lower part of your lungs just above your belly button like a balloon…and then exhaling slowly—is going to stimulate your vagus nerve, activate your parasympathetic nervous system, and improve your HRV.
Some people make time every day to practice diaphragmatic breathing as part of a yoga or mindfulness-meditation routine. Others only take a really deep breath anytime they catch themselves feeling “panicky,” need to have grace under pressure, or want to relieve some frustration. All of these applications of diaphragmatic breathing can reap huge benefits.
You don’t have to go to a gym to live a healthy lifestyle, you can work out while you vacuum. Recent research has concluded that even a mild amount of effort can improve one’s health and add years to one’s life. All you need as a minimum is 2.5 hours a week of being active. Being active can include chores around your house, going for a walk, or anything that gets your blood pumping from exertion. Obviously, gyms and working out more than 2.5 hours a week can greatly improve your health more than just vacuuming.
“I would dispel the notion of having to put out money to be active,” said Dr. Scott Lear, the study lead author and a professor at Simon Fraser University’s Faculty of Health Sciences in Canada, in an email. “Our findings indicate that nonrecreational activity — work, housework, active transportation — is just as beneficial in reducing the risk for premature death and heart disease.”
So, yes, even vacuuming your house or walking on your lunch hour for a solid 30 minutes can help avert an early death and chronic disease.
Everybody already knows that exercising is good for your health, this isn’t new. What is new is associating the amount of exercise to telomere length. Telomeres are plentiful in young humans and over one’s lifespan the telomeres start to disappear, which has led researchers to think that more is better for staying biologically young. This most recent study looked at adults between 20 and 84 and concluded that, of the 6,000 people studied, that telomeres were more prevalent in people who exercised 30 to 40 minutes five days a week. This high level of exercise can increase your lifespan by about nine years.
Exercise science professor Larry Tucker found adults with high physical activity levels have telomeres with a biological aging advantage of nine years over those who are sedentary, and a seven-year advantage compared to those who are moderately active. To be highly active, women had to engage in 30 minutes of jogging per day (40 minutes for men), five days a week.
“If you want to see a real difference in slowing your biological aging, it appears that a little exercise won’t cut it,” Tucker said. “You have to work out regularly at high levels.”
Tucker analyzed data from 5,823 adults who participated in the CDC’s National Health and Nutrition Examination Survey, one of the few indexes that includes telomere length values for study subjects. The index also includes data for 62 activities participants might have engaged in over a 30-day window, which Tucker analyzed to calculate levels of physical activity.
At the start of the year people tend to make resolutions that they don’t hold – like regularly going to the gym. The good news is that you can break your resolutions and be OK, as long as you do something. Instead of trying to go to the gym and workout just go for a walk. Don’t stress out by setting unattainable goals; stay relaxed and stroll your way to health.
“Weekend warriors” — adults who perform the recommended amount of 150 minutes of moderate or 75 minutes of vigorous activity in one or two sessions per week — were found to have a risk of death from all causes about 30 per cent lower than inactive adults.
Researchers in England set out to investigate the risk of death from all causes, cardiovascular disease (CVD) and cancer was associated with physical activity patterns.
“I think it’s important to reassure people that if they are a weekend warrior, if they are only exercising once or twice per week, and it’s of moderate or vigorous intensity, then that’s good enough,” study author Gary O’Donovan, of Loughborough University, England, said in an interview.