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Did you know?
Did you know?
Exercising three to five times a week produces significant reductions in depression (Jalene, 2022)!
How does exercise help with depression?
How does exercise help with depression?
Enhances feeling of control
Encourages social interaction
Improves self-esteem
Releases endorphins
Read more here (Mayo Clinic, 2017).
What happens in the brain during exercise?
What happens in the brain during exercise?
Increase in blood flow to the cerebral region
Neurotransmitter changes
Encourages the release of beneficial proteins
Promotes the growth of new neurons
Click here to learn more (Pentilla, 2020).
How to enhance mood using exercise:
How to enhance mood using exercise:
Rhythmic abdominal breathing
Avoid interpersonal competition
Rhythmic and repetitive exercise movements
20 to 30 minutes of moderate exercise, 2 to 3 times a week
Make it enjoyable (Helgadóttir et al., 2016)
References
Helgadóttir, B., Hallgren, M., Ekblom, &., & Forsell, Y. (2016). Training fast or slow? Exercise for depression: A randomized controlled trial. Preventive Medicine, 91, 123-131.
Jalene, Sharon. (2022). Physical Activity and Mental Health. Personal Collection of Sharon Jalene, University of Nevada Las Vegas, Las Vegas, NV.
Mayo Foundation for Medical Education and Research. (2017, September 27). Depression and anxiety: Exercise eases symptoms. Mayo Clinic. Retrieved November 20, 2022, from https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495#:~:text=Regular%20exercise%20may%20help%20ease,your%20sense%20of%20well%2Dbeing
Penttila, N. (2020, March 24). How does exercise affect the brain? Dana Foundation. Retrieved November 20, 2022, from https://dana.org/article/how-does-exercise-affect-the-brain/
Jalene, Sharon. (2022). Physical Activity and Mental Health. Personal Collection of Sharon Jalene, University of Nevada Las Vegas, Las Vegas, NV.
Mayo Foundation for Medical Education and Research. (2017, September 27). Depression and anxiety: Exercise eases symptoms. Mayo Clinic. Retrieved November 20, 2022, from https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495#:~:text=Regular%20exercise%20may%20help%20ease,your%20sense%20of%20well%2Dbeing
Penttila, N. (2020, March 24). How does exercise affect the brain? Dana Foundation. Retrieved November 20, 2022, from https://dana.org/article/how-does-exercise-affect-the-brain/
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