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Science Says Moderate Exercise Can Prevent Depression

Science Says Moderate Exercise Can Prevent Depression

Depression is an illness that affects the mind and body. It is not your ordinary feeling of sadness or emptiness. At its worst, depression has the power to destroy you while playing with your thoughts and emotions.

When you’re in a depressed state, everything just feels “wrong”. From the moment you wake up to the time you go to sleep. You see the world in a darker shade – where rainbows don’t exist and bright days seem to pass by quickly.

If you have a loved one suffering from depression, it can be just as emotionally painful to see them destroy themselves each day. And if you could just transfer your energy and your happiness to them, you would do so in a heartbeat.

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Working Out for Good Mental Health

study on the effects of moderate physical activity has been found to combat the damaging effects of depression. The research conducted at the University of Toronto found that moderate exercise has long-term effects on preventing and curing depression.

Inspired by mental health experts who are worried about costly prescription medications and its side effects, the study was focused on the preventive ability of exercise to fend off depression.

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Aside from muscle size, abs, and a healthy heart – exercise proves to have positive effects on one’s mental health. Part of the symptoms of depression is fatigue and mental exhaustion. This causes the person to feel tired even after a good night’s sleep. A depressed person will also likely to stay at home and avoid any activity that will require their energy. With proper guidance, continuous support and care, it isn’t possible to get them to like exercise and help them cultivate a healthier and more active lifestyle.

Moderate Exercise for Treating Anxiety

Anxiety and depression are two different conditions which on many occasions can occur together on an individual. One of the causes of anxiety is tension and stress. It is a normal response to stressful situations. Exercises help relieve these feelings of tension and pressure, by giving you a healthy release of endorphins.

Physical activity helps you shift your focus on your body. It gives you temporary mindfulness as you run, feel the wind in your hair, your aching legs and your breath. Experts believe that any activity that releases stress helps you avoid worries and matters of the mind.

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Moderate Exercise for Boosting the Brain

Depression can shut down the brain’s ability to adapt to new situations.  It limits the production of essential brain chemicals such as dopamine and serotonin that foster brain cell communication.

This is the reason why depressed people seem to make poor life choices. They also withdraw themselves from any kind of new social interaction or activity, because they don’t know how to adapt to these changes.

Exercise counters this by boosting the production of a protein called BDNF that helps neurotransmitters from functioning effectively. BDNF also stimulates growth and creation of brain cells which helps improve memory.

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Exercise Fights Fatigue and Gives You Energy

When you’re feeling sluggish, and tired – all you want to do is lie on the couch and hide under the covers all day. But experts say the common fatigue we often experience is not caused by simple exhaustion, but our bodies’ resistance to sedentary activities.

It’s your body’s way of telling you that you need to go out and get moving. When you start moving, your body will want to move more, and the more you move, the more energy you’ll have.  More running and moving can help increase your heart rate and energy.

Just like how food gives you energy. Exercise gives you your body’s needed energy boost to help you last throughout the day. Now you can work for 8 hours without feeling fatigued, digest dietary fats better, and have a more productive work day.

Exercise as a Coping Technique

Exercise is a great way to help you cope with challenges in life. Instead of resorting to bad vices like drugs, alcohol and activities that have damaging effects on your body, exercise helps you feel good about yourself. It also fosters self-love and the feeling that you’re doing something good for your body.

Exercise has many wondrous effects on our body.  In fact, many of the illnesses and conditions we have today can be prevented and improved through physical activity. The best thing about exercise is anyone can do it – your age, ethnicity, or size don’t matter at all. This means we can all take small steps to become happy and healthy.

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Armela Escalona

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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