Scientists say that four aerobic exercise sessions each week could be key to brightening your spirits and easing any negativity.
If you’re dealing with any feelings of anxiety and stress, you’ll appreciate this recent study highlighting the ideal exercise prescription to boost your spirits.
Researchers have revealed that four aerobic workouts a week is what it takes to reap significant psychological benefits such as reduced depression and lessened feelings of hostility. They also found that these mood-enhancing benefits are long-lasting – they can remain in your system for weeks following your exercise.
Exercise being good for your mental well-being is not a new concept. There’s plenty of evidence to show you can combat anxiety and wipe away stress with mindfulness and yoga.
However, the majority of past studies into the mental health benefits of exercise involved people already suffering from clinical conditions. In this new study, researchers examined the mental health of sedentary but otherwise healthy individuals who had no history of anxiety, depression, or other mood disorders. The group that exercised saw a 35 percent drop on the depression scale and their hostility levels were down considerably.
It’s also important to note that many studies simply highlight links between negative moods, depression and anxiety, and levels of physical activity. These studies don’t explore whether increased levels of physical activity lead to happiness and more upbeat moods, they simply make the observation that those who exercise more also tend to be brighter, more positive people.
This latest randomised controlled trial involved 119 men and women in their 20s, 30s, and 40s. Half the participants exercised consistently for 12 weeks, doing 35 minutes on a treadmill or riding a stationary bike four times a week.
Each of the monitored exercise sessions pushed the individuals’ heart rates into the 70-80 percent heart rate zone. After 12 weeks, they stopped exercising altogether and deconditioned for four weeks. The other half of participants acted as a control, maintaining their sedentary behaviour for the full 16-week trial.
Researchers recorded all participants’ levels of depression, anxiety, hostility, and anger at week 1, 12, and 16. While all had relatively low scores from the outset, the group that exercised saw a 35 percent drop on the depression scale, their hostility levels were down considerably, and there were even slight declines in their already-low anxiety and anger levels. Interestingly, these low scores remained even after four weeks of deconditioning.
However, if you’re keen to lift your physical activity levels and boost your mood, diving headfirst into four cardio workouts a week is not the best approach.
Experts recommend you start slowly with two or three 20 to 30-minute sessions per week and gradually build to four cardio workouts per week. The key to success is finding a sustainable type and level of exercise that will keep you active in the long term.
