Reaping the mental health benefits of exercise is easier than you think
Wondering just how active you need to be to get a mental health boost? It’s probably not as much as you think. You don’t need to devote hours out your busy day, train at the gym, sweat buckets, or run mile after monotonous mile. You can reap all the physical and mental health benefits of exercise with 30-minutes of moderate exercise five times a week. Two 15-minute or even three 10-minute exercise sessions can also work just as well.
Even a little bit of activity is better than nothing
If that still seems intimidating, don’t despair. Even just a few minutes of physical activity are better than none at all. If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, for example, that’s okay, too. Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more. The key is to commit to do some moderate physical activity—however little—on most days. As exercising becomes habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.
You don't have to suffer to get results
Research shows that moderate levels of exercise are best for most people. Moderate means:
Research shows that moderate levels of exercise are best for most people. Moderate means:
- That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song
- That your body feels warmer as you move, but not overheated or very sweaty.
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