Types of Exercises
Aerobic Exercises:
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Swimming
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Cycling
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Running
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Hiking
Anaerobic:
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Weight Lifting
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Sprints
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High Intensity Interval Training
Benefits of Exercise
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Lowers depression and anxiety
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Increases positivity
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Increases alertness
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Relieves stress
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Increases memory
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More productive
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Increases focus and attention
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Increase size in prefrontal cortex and hippocampus
Exercise
Recomendations
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Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity
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For more benefits try 300 minutes per week of moderate-intensity aerobic activity or 150 minutes per week of vigorous aerobic activity
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Muscle strengthening at least 2 times per week
Exercise Evidence
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Low Cardiorespiratory Fitness (CRF) is associated with a 47% greater risk of a common mental health disorder (mainly anxiety and depression) (Kandola, Ashdown-Franks, Stubbs, Osborn, & Hayes, 2019).
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Medium CRF is associated with a 23% greater risk of a common mental health disorder (Kandola, Ashdown-Franks, Stubbs, Osborn, & Hayes, 2019).
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High CRF shows a relationship that lowers the risk of a common mental health disorder at a greater rate compared to low or medium CRF
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High Intensity Interval Training (HIIT) showed a correlation that improves VO2 (maximal oxygen uptake) (May, Seibert, Sanchez-Gonzalez, & Fincham, 2019).
