We are often reminded about the beneficial effects exercise has on our physical body and health, how it can increase our aerobic capacity, helps lower blood pressure, increases muscle mass and improve our physique.
It also important to stress the effects exercise can have on our mental and emotional health.
Personal training with physical activity has a remarkable effect on our emotional well being by reducing stress and anxiety and does not only treat depression but can also prevent it.
When we exercise our Stress hormone cortisol is decreased and endorphins are increased.
Endorphins are a chemical that interacts with the receptors in your brain and reduces your perception of pain; they are the body’s natural painkiller as they naturally block pain signals produced by the nervous system.
They work the same way as drugs like morphine and codeine but with out the side effects and risk of addiction and dependency.
1 in 4 people will experience some kind of mental health problem in the course of a year, yet not everyone seeks treatment, as most of us believe it is a weakness or simply put it down to personal reasons. Which is simple not true.
There is lots of research and studies to support the benefits of exercise in mental health patients, and UAE doctors now prescribe exercise as a regular treatment for depression and anxiety.
There are Many success stories and articles on people who have over come anxiety and depression after turning to exercise, they talk about how their mood lifts giving them more energy and motivation, it gives them a feeling they just cant explain, and over all helps them to have a more positive outlook on life.
Studies show to maximize Endorphin try exercise that gets your heart rate up.
Athletes experience high amount of endorphin’s during strenuous exercise, this allows them to go beyond physical pain and limitations.
This does not mean we have to go out and train like an athlete but it does help us to understand why people stick to regular exercise not because they are super human or machines. They stick to it because of the feeling they get after a work out or a good run.
It is the chemicals that are released is that keep us coming back for more.
Recommended exercise guidelines for people with depression is 30 minute of aerobic activity 5 X per week. This can be split up over the course of a week but should add up to 150 minutes of moderate intensity.
This can be difficult to reach when suffering form depression, as anxiety uses up lot energy, and people who suffer from depression feel trapped in their own minds.
- Set yourself realistic and achievable goals.
- Try to find activities you enjoy, this could be gardening or walking the dog.
- Plan your exercise around times you feel less stressed and have more energy.
- Workout with a friend and in an environment you feel comfortable in.
- Gradually build exercise into your daily routine and understand it is not a temporary measure but a lifestyle change.
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