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One step at a time: how to improve mental health through fitness

https://www.theguardian.com/lifeandstyle/2019/dec/02/one-step-at-a-time-exercise-mental-health

theguardian.com

One step at a time: how to improve mental health through fitness
When you are struggling with your mental health, getting active may be one of the last things you feel like doing. But if you can muster the energy, evidence shows that exercise has a powerfully beneficial effect. One 2019 study, published in JAMA Psychiatry, found that physical activity is an effective prevention strategy for depression.

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Mental Health on the Rise

Mental health issues are on the rise globally, due to a complex life that has us pursue perfection in every aspect of our lives.

Cases of chronic depression and anxiety are normally treated u...

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Exercise to treat Depression

Regular exercise can treat mild to moderate depression, as good as the antidepressants.

Exercise provides us with feel-good chemicals made naturally inside our body, as the brain releases end...

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Exercising for Self-Esteem

Exercise also has a psychological benefit of making us feel great.

Using exercise as a social activity, we improve our self-esteem and get to meet new people, forming healthy and positive ...

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Nature Therapy

Just by being in nature, out in the sun, doing any outdoor activity has been shown to have benefits for our mental health.

Getting out, getting your Vitamin D and some fresh air works wond...

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SIMILAR ARTICLES & IDEAS:

Less than 5 % of adults...

... participate in 30 minutes of physical activity every day.

More than 80 percent of adults fail to meet the guidelines for both aerobic and muscle-strengthening activities, according to the U.S. Department of Health and Human Services.

Staying physically active

... can reduce your chances of coronary heart disease, high blood pressure, and type 2 diabetes. 

It can also give you more energy, help you handle stress, and activate your mind for productive tasks – all important skills to succeed in your professional career.

Implement a Workout Session

Implement a workout session in your organization, such as a free cycling session every month or a discount to a yoga class.

It’s even better if you can make this physical activity a communal effort to motivate everyone to take part in strengthening their health. Workout sessions will release these happy chemicals and create a stronger bond among coworkers and make the everyday work atmosphere fun and exciting.

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Psychological Effects of Working from Home

  • Loneliness and isolation. And loneliness is associated with higher rates of depression, anxiety, and somatic symptoms like random pain.
  • Anxiety and pressure. The boundary between work and home life is not very clear. And switching between different roles and skills during the day will wear you out.
  • Depression. Besides the anxiety and loneliness that may lead to depression, sometimes work from home can make you feel stuck, like you are not achieving as much as the others.

Symptoms of Depression

  • Angry outbursts, irritability, or frustration, even with unimportant matters.
  • Loss of interest or happiness in activities such as sex or hobbies.
  • Sleep disturbances, including insomnia and sleeping too much.
  • Tiredness and lack of energy for even the smallest activities.
  • Increased cravings for food.
  • Anxiety, agitation, and restlessness.
  • Trouble thinking, concentrating, making decisions, and remembering things
  • Unexplained physical problems, such as back pain or headaches
  • Avoiding people.

Take Care of Your Mental Health

...while working from home:

  • Create a schedule and stick to it. Scheduling your tasks (and breaks) will help you to mentally prepare for the day.
  • Have a dedicated comfortable workspace, with a door that closes, preferably.
  • Fight the urge to stay sedentary and schedule active time to get your heart pumping.
  • Foster social connections (on the phone or via the internet, if physical contact is not possible).
  • Learn to say no. Know your limitations, set boundaries based on your schedule and workload, and don’t extend yourself beyond them.

CrossFit definition

It's a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness through varied and challenging workouts.

Each day, the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything.

Scalable based on your skill

Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.

CrossFit is perfect for...

  • Beginners to weight training: If you have never weight trained before, CrossFit is a great place for you to start, provided you have a great coach.
  • People looking for support and community: Every CrossFit gym has a really tight-knit community feel to it.
  • Fitness fanatics: The general protocol is 3 days on, 1 day off, but many CrossFitters end up at the gym more frequently. 
  • Masochists: You’ll often be in situations where you use all your effort to finish a workout and continue to push yourself beyond.
  • Former athletes: You get to compete with people in your class and go online to see how you did against the world’s elite CrossFit athletes.