Exercise reduces the risk of depression. Life flies by but we insist on leading a sedentary lifestyle. However, the benefits of exercise for the body are endless. There is a strong association between low and moderate physical activity, especially activities such as gardening, washing the car, and nature walks, and a reduced risk of depression.
It is a fact that today more and more people lead a sedentary lifestyle with low physical activity. However, the benefits of exercise for the body are endless. The World Health Organization (WHO) recommends 150 minutes of exercise per week. Today, we wanted to give you some suggestions based on current research to increase your motivation.
Have you ever thought about why you feel better when you exercise? The individual feels happier with hormones such as serotonin and dopamine, which increase thanks to exercise. Research also emphasizes that there is a significant relationship between regular physical activity and mental health. The study published in the journal Neuroscience & Biobehavioral Reviews found that physical activity reduces the risk of depression by 23 percent and the risk of anxiety by 26 percent.
Moreover, this activity does not consist of an intense exercise program. Researchers state that there is a strong association between low and moderate physical activity, which includes activities such as gardening, washing the car, and nature walks, and a reduced risk of depression. Let’s remember a saying of Hippocrates: “Walking is man’s best medicine.” Research published in recent years reveals that spending just 20 minutes every day for a walk makes the brain open to receiving new information.
Make stair climbing your routine
According to research presented by the European Society of Cardiology, climbing stairs is also associated with longer life. Yes, you heard right. In this meta-analysis study, which evaluated 480 thousand 479 individuals, climbing stairs was associated with a 24 percent reduced risk of death from any cause and a 39 percent reduced risk of death from cardiovascular disease. Based on these results, how about incorporating stair climbing into their daily lives? Make it one of your goals this month to choose stairs instead of elevators at work, at home, or at school.
Nutrition time before exercisa
The timing of your exercise meals may of course vary depending on individual tolerance, but a balanced meal should be 2-3 hours before an intense workout. If the exercise or walk is less intense/shorter, it may be closer to 1-2 hours before. You can also have a light snack 1-2 hours before you start exercising. If you feel tired after a walk or exercise, it would be useful to review your nutrition plan. After the walk, it is important to consume carbohydrates and protein to support your muscles. After exercise, you can have a snack within half an hour to help your muscles recover and replace your decreased energy. Fruit and milk, yoghurt or oilseeds are the best alternatives.
In the morning or in the evening?
One of the most frequently asked questions is, what is the best time to exercise? There is generally a belief that exercising on an empty stomach will burn more fat. In fact, the basic mechanism here is that in case of hunger, the body feeds on the fat it has stored, which is associated with fat loss. But remember, as in everything else, personalized suggestions and steps are important when exercising on an empty stomach.
If you don’t have any health problems that would prevent you from exercising on an empty stomach, why not! However, a very new study on the subject states that the situation may be different in obese individuals. In the study published in the journal Diabetes Care, which evaluated 30 thousand people for approximately 8 years, it was observed that doing most of the daily physical activity in the evenings was associated with the greatest health benefits for obese individuals.
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