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How Exercise Can Help Treat Depression and Improve Your Mental Health

How Exercise Can Help Treat Depression and Improve Your Mental Health

According to the National Institute of Mental Health, 6.7% of adults in the US experience major depressive disorder (Reference: National Institute of Mental Health). That means about one in every 15 people you know might have depression. Perhaps you have even experienced it.

Those with depression that do seek help, typically go to their primary care provider. Patients are usually treated with medication, and are not often offered other forms of therapy. Since the early 1900s, exercise has been known to improve symptoms of depression and your general well-being. For mild to moderate depression, exercise can be just as effective as medication (Reference: The Benefits of Exercise for the Clinically Depressed Lynette L. Craft, Ph.D. and Frank M. Perna, Ed.D., Ph.D.).

Research has shown that it doesn’t matter if the exercise is cardio- or resistance-based. The most important thing is to find something you enjoy doing, so you are more likely to keep it up.

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Most people who regularly hit the gym, or go running, know the exercise “high” from endorphins. This is one thing that keeps them coming back for more-–it makes them feel good.

Unfortunately, those with depression, anxiety and other mental health issues, often find it difficult and draining to go out to exercise. Exercise for mental health benefits does not have to be tough and grueling. It does not have to leave you sore for days, and it doesn’t have to be unpleasant.

Here are 7 simple ways to exercise to improve your mental health, without feeling like you have to overexert yourself:

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1. Go for a walk

This could be anything from exploring your local streets to hiking up mountains. Whatever you prefer is fine.

2. Take up gardening

Gardening can be good physical exercise that improves your cardio fitness and strength. If you plant your own fruit and vegetables, you’ll get the added benefits of fresh, healthy food.

3. Play a team sport

Team sports are not just for kids. Anyone can join their local basketball team, tennis club, or get some friends together for a game of football in the park.

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4. Hire a personal trainer

Outsourcing your fitness is a great way to not have to think about it too much. Of course, you still have to do the work, but an understanding trainer will coach you so you improve at your own pace, and will understand if your energy levels vary according to the state of your mental health.

5. Walk your dog

If you have a dog, obviously you have to walk it to keep it happy and healthy. The same goes for you. If you’re already walking your dog regularly, you could walk him more often, or you could try some different things like advanced dog training or agility school. This will get both of you out a bit more.

6. Exercise with a friend

If you have trouble sticking to regular exercise by yourself, arrange to meet up with a friend for exercise. If you have to meet your friend at a certain time, you are more likely to commit to the session.

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7. Try new things

If you don’t enjoy a particular form of exercise, try something else. Keep searching until you find forms of physical activity that you enjoy.

If your mental health is concerning you, see Mental Health America, Beyond Blue (Australia), or Mind (UK) for more information.

Featured photo credit: On The Shore / FaceMePLS via flickr.com

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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