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Jog Your Way to Better Health

JOG YOUR WAY TO BETTER HEALTH 17-20 million Americans are affected annually by depression Women are more likely to experience depression during their lifetime by Average age of onset: 32 70% = 1 million Americans YEARS OLD A STEP IN THE RIGHT DIRECTION AMERICAN JOURNAL OF NURSING FOUND: Groups following aerobic exercise for 8-16 weeks lowered depression scores compared to control groups and they suggested: Su M T W Th F Sa 50% 85% Focus on achieving 50 – 85% of your maximum heart rate during aerobic training Exercise 3 or more times per week JAN FEB MAR APR MAY JUNE JULY Exercise programs should be carried out for 10-12 weeks Benefits can begin as early as 4 weeks PSYCHOSOMATIC MEDICINE JOURNAL WHY WORKOUTS WORK OF BEHAVIORAL MEDICINE FOUND: Expectancy Hypothesis: - Recovered Partially Recovered Relapsed Individuals expect to feel better Monoamine Hypothesis: Increased level of neurotransmitters dopamine, norepinephrine, and serotonin from exercise Endorphin Hypothesis: EXERCISE Endorphins reduce pain and contribute to feelings of euphoria THE OXFORD JOURNAL FOUND: Those who exercised 35% MEDICATION most had a lower depression rate of 1m Those who walked more than 3 miles COMBINATION per hour had the least depression HOW TO GET GOING AND STAY ON TRACK Get your mental health provider's support Set reasonable goals Identify what you enjoy doing Figure out what's stopping you from exercising Don't think of exercise as a chore but part of your schedule Prepare for setbacks, if you miss a workout, try again the next day MAGIC NUMBER 2.5 - 7.5 Hours Per Week [ 7.5+1 hrs. hrs. Depression & anxiety actually increase sharply with more than 7.5 hours of exercise Largest mental health difference Exercise can offer a natural way to help combat depression-from taking an aerobics class to going on a quick jog. BROUGHT TO YOU BY: IN PARTNERSHIP WITH: HEALTH PERCH GHERGICH&Co. SOURCES: Be sure to consult your doctor to make sure you know which activities, how much exercise and what intensity level is best for you.

Jog Your Way to Better Health

shared by Ghergich on May 21
Most people know that exercising is good for your health, but has created an infographic entitled “Jog Your Way to Better Health”, detailing some of the newest statistics...


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