Exercise to Combat Anxiety and Depression

Exercise to Combat Anxiety and Depression

Exercise to Combat Anxiety and Depression

Worldwide 1 in 4 adult is not active. In this era of internet, people has forgotten to remain active and to add on that the pandemic has made people work from Home there by worsening the condition, leading them to Ignore consequences of being sedentary and unfit.
When Person is not active, lets add all the time spent sitting at work, watching TV, playing computer games, using the internet, reading book, driving a car, eating, etc.
Our total daily sitting time will probably be somewhere between the average of 8 to 12 hours a day.

The moment we sit , electric activity in our leg muscles shut down.
In addition ,the energy our body burns dropped from 99 cal per hour to 78 calories per hour, Which might not feel like a big deal but Across 8hrs work day, it adds upto 180cal.

Also levels of fat burning enzyme lipase, falls by 90%. In the long-term, hours of sitting everyday will deliver a whole catalogue of negative health outcome causing Weaker bones & Muscle loss.
It will make it harder to do everyday things and keep weight off, let alone mere substantial exercises.
Increased risk of: Heart diseases, Stroke, Alzheimer’s disease.

How to avoid this?
The only reliable way to do so is to get up and about more often.
Walking an hour a day can wind back the risk of heart attack and stroke by as much as 50%.
With growing epidemic of extra kilos in our society some scientists are suggesting that sitting might be the next smoking.
It is estimated 5-9 % of all death is attributable to daily sitting.

Link between exercise and depression:

Exercise releases endorphins: serotonin and dopamine, Hormones which makes us happy and energetic.

  • Body’s stress hormone which is cortisol, also shows some changes after exercise.
  • improves our body immune system,
    Which damps down the harmful information which affect the different parts of the body including our brain and hence mood.

Benefits of exercise:

  • keeps your weight in check
  • keeps you physically fit
  • Reduces stress
  • Elevates the mood
  • Boost confidence and self esteem
  • Helps focus and co-ordinate
  • Maintains the energy level
  • Helps us sleep better
  • Helps us to wake up next morning feeling excited, active and good
  • Clinical trials have shown exercise helps people with depression. It’s fun, pleasant, relaxing, de-stressing for people to do.
  • Social element: Playing team sports.

Some of the best exercises to do at home include:
Swimming: keeps your heart rate up but takes some of the impact stress off your body, builds endurance, muscle strength and cardiovascular fitness, helps you maintain a healthy weight, healthy heart and lungs, tones muscles and builds strength.

Skipping:Improves heart health, Increases concentration, Improves coordination, Increases stamina and gets rid of fatigue, Increases body flexibility, Boost mental health, Decreases belly fat, Strengthening your bones

High stepping:it is a high-intensity cardio workout without putting stress on your joints. It improves overall fitness by building strength , reducing fat, and boosting your cardiovascular health. It also burns calories, making it an ideal way to maintain your target body weight.

Jumping jacks: It is good for bone health, helpful for weight loss,reduce stress,has Cardiovascular benefits, help in building muscle strength.

Mountain climber:it is an effective way of strengthening your arms, back, shoulders, core and legs.it also helps you to burn more calories.

Russian twist: It is an effective way to build your core and shoulders.

Planks: A Healthy Posture, Balance and Coordination, Improves Body Alignment and Helps Avoid Illness, Build Core Strength, Improves Flexibility, Improves Metabolism, Improves Overall Mental Health.

Dead Bud:It is an effective way to strengthen and stabilize your core, spine, and back muscles.It also improves your posture and helps relieve and prevent low back pain, it also improves balance and coordination.

Butt bridge:It adds tension to the entire glute bridge motion, increasing the effectiveness of your workout. It strengthens your core muscles, which help you in everyday activities as well as improve your performance in other exercises and sports. It contributes to healthy posture, good balance, and decreased back pain

Crunches:Like situps, crunches help you build muscle. But unlike situps, they work only the abdominal muscles. This intense muscle isolation makes them a popular exercise for people trying to get six-pack abs. This also makes them ideal for strengthening your core, which includes your lower back muscles and obliques

Sit ups: Improves Core strength.Core strength is one of the biggest motivators for doing situps
Improved muscle mass.
Situps build muscle strength in the abdominal and hip muscles, Athletic performance, Better balance and stability, Increased flexibility, Improved posture, Reduced risk of back pain and injury, Diaphragm strengthening.

Each of these exercise if done 30sec to 1min a day for 4-5days a week can drastically change your health in this busy world with no time for fitness.

Author: Dr. Rabia
Dr Rabia Akhtar, MBBS(Bachelor of Medicine and Bachelor of Surgery), has perceived her graduation from India. Special Interest: Surgery, Chronic disease, Emergency Medicine, Paediatrics, Women's Health.
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