How Much is Enough?

So, how much exercise do I really need to improve my emotional well-being? Researchers are still working on that, but the answer so far: A little helps, more is better. Psychologist Jasper Smits said, “By and large, for most people, when they exercise 30 minutes—particularly when it’s a little bit more demanding and they get their heart rate up—they feel better. You get an immediate mood lift.” (fitness.mercola.com, exercise is the best drug for depression). Even as little as 10 minutes of exercise can immediately improve vigor and mood (Hansen, Cheryl J.; Stevens, Larry C.; Coast, J. Richard, Health Psychology, Vol 20(4), Jul 2001, 267-275). Population studies consistently show that higher levels of fitness relate directly to positive mood and lower levels of stress and anxiety. And depressed patients on higher dose exercise programs show more significant improvement than those who exercise less. (Madhukar Trivedi, MD, at the University of Texas Southwestern Medical College,Journal of Clinical Psychiatry, 2011). Regardless of your current fitness level, you can improve your mood and well-being by doing more than you are doing now.

150

The U.S. Department of Health recommends at least 150 minutes of moderately strenuous physical activity per week.

30

This equates to 30 minutes of activity per day, for at least 5 days per week.

This is the government’s minimal recommendation. Additional benefits come with more activity. Note that even when meeting these guidelines we are still burning only 38 percent of the energy our paleolithic ancestors used just to feed themselves each day. There is a mismatch between our genes and our modern lifestyle. (Ratey, Spark, pg 69). Go here for the health department’s complete guidelines: https://health.gov/paguidelines/guidelines/summary.aspx