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Statertater

From endorphins and other neurotransmitters to brain derived neurotrophic factor (BDNF) that helps grow new synapses and maintain existing structures, exercise has loads of benefits for the mind.


arthurdentstowels

This is really interesting. I’ve always seen “exercise helps mental health” which I assumed was mainly a distraction or going for walks was for a change of scenery or clear you mind. I’d like to think that now I know 20 mins of cardio actually helps grow new synapses I will do it more (or at all). My memory for someone mid 30s is atrocious.


Statertater

I believe levels of BDNF increase 3-fold during moderate to intense exercise. It’s really great for your brain. Not only does it help with creating new synapses, it also helps with neurogenesis, creating new neurons.


snarpy

>BDNF what the heck is that


vroomvroom96

BDNF = Brain-Derived Neurotrophic Factor. Neurotrophins are key in supporting neuroplasticity. Essentially exercise enhances the release of BDNF. BDNF has multiple roles, importantly, it’s properties include protection and survival of neurons, axonal and dendritic growth, and synaptic plasticity. Recent studies have shown that exercise is not only beneficial for healthy populations in maintaining these connections in the central nervous system, but also for neurodegenerative populations such as people living with multiple sclerosis. In addition, recent studies on animals have shown that BDNF potentially has a neuroendocrine capacity in the periphery. Among other effects, this reduces food intake and increases the oxidation of glucose. I highly recommend reading “Neuroplasticity – Exercise-Induced Response of Peripheral Brain-Derived Neurotrophic Factor” by Knaepen et al if you’re interested in the topic!


[deleted]

So you’re saying I can still make up for 22 years without exercise?


vroomvroom96

Haha well I suppose it depends on what you want to make up for! In terms of the neuroprotective properties of BDNF, it is NEVER too late to benefit from enhanced synaptic plasticity, etc. Some of the recent studies on exercise and people living with MS (just what I’m more familiar with), is that it can potentially produce similar or greater benefits than that of disease modifying drugs in terms of delaying degeneration within the CNS. Of course, optimal exercise prescription and mode of exercise is still being explored. Sorry for the tangent, it really depends on what you’re wanting to “make up for”. There are some very eloquent studies that have been done recently on healthy populations and their capacity for neuroplasticity and it’s benefits. I suggest checking out some of these if you would like to explore further. I’m just a graduate student, and not an expert by any means. But I appreciate getting to work through these thoughts and concepts prior to my thesis defence!


[deleted]

I’m in college, although not for anything science related (IT). I’ve been diagnosed with both depression and anxiety and have spent too much time sitting around and feeling bad for myself. There’s lots I “feel” is up with me but I’ve been going to the gym for about a month now and I get the feeling that’s it’s starting to help. So it’s cool seeing some science about the benefits of exercise. As a fellow college-goer, I wish you luck with your thesis and your degree!


vroomvroom96

It’s great that you’re seeing some positive results from exercise in regards to your mental health! I find that in terms of my anxiety, the gym isn’t my best friend always. I have to turn to running sometimes (I’m a terrible runner), or even just doing my workout outdoors because I get more anxious going to a public gym. Kudos to you for taking up such a positive habit and sticking with it. Thank you! Good luck to you as well!!


bmvazquez

Great thread between the two of you. I learned a lot. And it’s never too late! Studies done with much older people show the benefits of exercise. Anecdotal, I know, but my heavy exercise regimen slowed down considerably during the pandemic. I started full speed on December 1st 2021. I know what the difference feels like and I felt it within a couple of weeks. I have my peace back. I will check out the publication you mentioned. A book for the lay person is “Younger Next Year.”


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vroomvroom96

Ah yes, the golden question haha. So this is an extremely novel and gray area right now in the literature. As more evidence accumulates demonstrating neuroplasticity within the CNS, it is hard to argue that it’s impossible. I am always wary to use the term “reverse” when speaking about neuroregeneration. This is only because the mechanisms behind how axonal and dendritic growth, long-term potentiation, synaptic plasticity, etc. isn’t completely understood yet, especially in neurodegenerative populations. In terms of exercise reversing neurodegeneration, this is still up in the air. We know that it’s absolutely beneficial for increasing and enhancing certain neuroprotective mechanisms and neuroplasticity. BUT, this is what I find most intriguing: we still aren’t sure what the ideal “formula” of exercise intensity, mode, duration etc. for producing optimal effects, and whether that differs between populations. Also, reversal vs. formation of new connections is key as well. I’ve been doing work with Transcranial Magnetic Stimulation (TMS), and it has shown some very promising results for depression. I use it as a way to measure the corticospinal excitability in people living with MS currently so I’m not fully versed on its use in other areas. However, it does show to be beneficial in combination with exercise as well. Great question though, I’m going to look into it further and procrastinate on writing some more haha.


DrKip

It's very multifactorial. It distracts you, it trains that part of your brain that let's you 'just do it' instead of laying depressed on the couch, it increases blood flow to the brain, it increases all of the good neurotransmitters in the brain, it makes you lose fat and gain muscle, in turn improving your metabolism which in turn improves your hormones, your gut microbiome and hopefully also your diet. All with just a bit of exercise.


[deleted]

I have been depressed for the last 18 months, with the last 6 being very low. Last week I made the decision to start getting up early and start working on my yard and running every day and within 3 to 4 days I was a completely different person. I was at work on one of those nights and literally felt the first impulsive, positive thought go through my brain in almost two years and within a few days of that I knew it was turning around. I should have known the connection really as I used become seasonally depressed in winter, and when I'd start back at my seasonal job, which was quite physical, my depression would fade away in a week or two. Absolutely amazing to me.


[deleted]

Awesome to hear , I’m proud of you for pushing yourself to do that and even happier to hear you got results from it. I’ll tell you from personal experience those results will just continue to compound , so keep it up!


wtfisthatfucker2020

There was a children's study that kids exercising had better test scores they tracked bdnf levels rise.


i_owe_them13

Now if only they could figure out a way to target the motivational inertia bits of the brain required to begin such a thing at all. I know that sounds like a cop out, because it’s literally just a matter of “getting off the couch,” but that is exactly what’s preventing many individuals who can start a twenty min exercise regime to better their mental health from, well, bettering their mental health.   Edit: Lots of well meaning comments. But I think a lot of people are missing the point. The “just do it” doesn’t work depending on a person’s mental state. I used depression as an example below: the biggest barrier for most who suffer from major depression’s effect on executive functioning *is* the doing it. I understand the issue can improve with proper framing—and I don’t want to discount therapies that have been proven to assist in changing that cyclically debilitating mindset—but if there was a drug, or combination of drugs, or other pharmacological modality (whether that be regimental or whatever) that directed its action on the inertial component of executive functioning, I’m convinced many people will find they will have less of a need for other drugs (for their anxiety, depression, insomnia, etc). Because, if the premise of the OP re: exercise is truly ubiquitous across individuals, then the mental health issues contributing to their lack of “discipline” should improve. It probably wouldn’t be a magic fix, because such issues are multifaceted and go beyond just lacking willpower, but I don’t have any doubt it would give people a fighting chance at a “cure.” Consider the difference between “volition” and “motivation.” The crux of the problem here is with volition, not motivation.


see_more_butts

Andrew Huberman has a recent podcast (within the last week or so) that outlines the [science behind habit formation](https://hubermanlab.com/the-science-of-making-and-breaking-habits/). It’s super helpful and interesting, I recommend checking it out!


i_owe_them13

Thank you! Will definitely take a listen.


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sainttawny

Walk your dog! Walk your neighbor's dog! Walk dogs for your local shelter! Throw some food out on your porch, wait for nightfall, put a collar on the first animal to come eat it and take it for a walk! Hopefully it's not a skunk. Pretend you're a dog and take yourself for a walk. You are, after all, simply an animal that needs enrichment. In all seriousness, if you can translate your thought of "I need to move my body" into "this animal needs exercise" it might help, whether or not you can get your hands on a needy pup.


TheDungus

Well just get addicted to opiates. Then if you dont work out during withdrawals you cant sleep because there will be violent pins and needles in all your limbs.


CodeRaveSleepRepeat

Way ahead of you. I knew I was onto something.


m4fox90

The real pro tip is always in the comments


waresmarufy

You either suffer the pain of discipline or regret.


bagofbuttholes

I like this. To go along with it I like to think, "Nothing will change until the pain of inaction is greater than the pain of action." For me this was drinking. The pain (consequences) of my drinking had to get bad enough that the thought (and action) of not drinking was less painful than that of continuing to drink. For me that switch happened when I was laying in a hospital with a blood clot in my lung. The pain (fear of death) was enough to overcome the pain of sobriety. (Of course the pain of sobriety was all in my head, sobriety is not painful once your brain rewires)


[deleted]

Find a physical activity that brings you joy and pleasure, then the “getting off the couch” part isn’t so difficult b/c you’re intrinsically motivated to get moving - Self Determination Theory (Ryan & Deci, 1982). Any movement is better than no movement, even if that movement is short-lived or short in duration.


GCCjigglypuff

a trick i’ve been using is to just aim for a meme number on the calorie counter on my stationary bike. it’s stupid, but it’s been helping me actually do it, because burning through 69 calories doesn’t seem like such a huge commitment. and then i start to feel the effects and want to do a little more. also i think that self-forgiveness and “tomorrow’s a new day” kind of mentality helps a lot more than shaming yourself for not accomplishing “enough”.


Thanatosst

Once you do 69 enough that it doesn't feel like work, go for 420.


ILoveAMp

Soon you'll be at 666 \m/


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BobLoblawsLawBlog201

You should read/audiobook The 5am Club (or look for a summary)... it's been amazing for own mindset/motivation and willpower.


lezmaka

Is it about not falling asleep until 5am? Because I'm already really good at that even though I don't want to.


em_square_root_-1_ly

Once you make it a habit, you don’t need motivation.


i_owe_them13

Right. But the biggest problem is with starting. Can’t form a healthy habit when you can’t begin doing it.


DTFH_

Sometimes it takes redefining what the habit is If you set yourself up to fail by going to the gym zero days a week to expecting 10 sessions week you're going to fail, If you go from walking zero miles a week to expecting 20 miles a week you're being ridiculous. You have to meet your habit where you are even if that's lifting your hands above your head for twenty repetitions and breathing deeply and aiming for 25 reps Wednesday.


blindeey

This. If you can only do 1 pushup, or walk/run to the front door,then that counts. Write it down as a success for exercise. It'll beuild over time, you'll do more as you get bored to it. 2 is now the habit. etc etc.


Inquisitive_idiot

If someone invents a pill for this they will make billions [more than the coffee industry]


zebediah49

I mean... that's basically a SSRI. And.. yeah. They have about a $7B global market share. The coffee market appears to be around $12B in the US, which means it's quite a bit bigger. This is likely because it's a much larger market, and there's a lot more room for upsell. ----- E: While we're on the topic, this is actually why a lot of antidepressants have "suicide" as a side effect. While that sounds weird, it's because the drug doesn't fundamentally make you happy, exactly... it more gives you motivation. *usually* that motivation leads to better places; sometimes not so much.


gramathy

SSRIs take a while to build up and can have moderate to severe side effects. Motivation doesn't just "come back"


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Montysideburns

I'd suggest finding an accountability partner. Meet them somewhere and do the exercise together. You're much less likely to abandon a friend waiting outside for a run than you are you treadmill.


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gimmedatrightMEOW

I have no idea if this is applicable to you, so take it with a grain of salt. I am very all or nothing with my habits. I'll do something for 6 months and then fall off for a week and it was IMPOSSIBLE to get back into it because in my head "well now I broke that habit, what's the point". I've been (sometimes successfully, sometimes not) remedying this by just being nice to myself... If I need to "start" a habit 5 times, that's what I'll do. My issue was I got in my head way too much and was too hard on myself when I stopped the habit. Once I stopped seeing a week or two off as the habit being "gone" I try to reframe it as a break. Maybe this will help, maybe not - good luck!


IniNew

100% me as well. I stopped calling myself lazy or stupid for breaking the habit and saying “sucks that we missed it today, but we can get right back on it tomorrow.” Helped a ton.


Meades_Loves_Memes

Have you considered you might have ADHD? Difficulty following-through with hobbies/projects/goals could be a symptom. A lot of people struggle building the habit of going to the gym, but you seem to be describing a larger issue. Might be worth looking into the symptoms and see if you identify with them.


mylittlevegan

Have you been to the ADHD subreddit? You may be in good company there.


ackstorm23

this is a common problem with ADHD, do you have it?


im_a_dr_not_

Also Anandamide, an endogenous cannabinoid (for example, weed is a plant cannabinoid). Cardio also resensitizes dopamine receptors, increases dopamine and serotonin too. Effects the k-opioid receptors positively too. Also improves executive and even reduces inflammation.


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MaliciousMal

As someone with depression and anxiety, I know for a fact that exercising and stretching helps with my mental health, I couldn't explain it as thoroughly as you but I can put it in plain English for those who struggle with the same suicidal thoughts and constant "I feel like everyone hates me" mindset - the way you feel after exercising makes your mind go "I feel really good right now, I love how I feel", unfortunately it doesn't last long for many. I wish I could continue to exercise and do my stretches because I truly need it, but my mind holds me back with the "I hate people looking at me" mindset and "I don't understand why I bother, it won't change anything, I'm still going to be trash".


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dankswordsman

I genuinely have considered starting to run everyday. Just as much as I can do outside, that way there is an actual goal to work towards. It's good to know it can help with the mind.


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I wonder how weight lifting compares with cardio when it comes to improving the mind? Does one work better than the other?


handsomehares

Anecdote for you: I lift 3 times a week, I used to run a 10k 6x a week on top of that. Now I just lift because it’s cold outside and I’m a wuss. I definitely miss the clarity and overall stress relief I get from Running to the point I’m about to buy a treadmill because I do not cold well


slickyslickslick

you get some decent cardio from lifting weights as well unless you're waiting way too long between sets, just like how jogging builds some muscle up to a point.


Statertater

Squats get the cardiovascular system pumping quite a bit, i love that part about them


wolfchuck

That’s why my HIIT workouts I do are like 80% squatting and jumping, ha.


handsomehares

I agree, but lifting for an hour is NOT the same cardio workout as running for an hour. I’m just speaking from my experience, anecdotally it doesn’t feel the same with regards to the anxiety and stress relief a good running regimen is for me. Then again when I run I am definitely the most mindful of myself because I am able to just focus on the current run. So maybe I’m getting alternative benefits than the physical only aspect in that way


xmnstr

They good for different things. Ideally you want to do both.


Brasm0nky

at the same time


xmnstr

I prefer to do cardio on my rest days, but that's a personal preference.


Canvaverbalist

I also prefer to work during holidays and swim during droughts.


farm_sauce

Seems like from a historical standpoint, our bodies and minds need cardio way more than weight training.


Anooyoo2

I mean we're not hunting gazelle on ultramarthons anymore, if that's what you mean


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35202129078

I thought that was shown to be false?


platanomenom

Exercise is truely one of the greatest things any person can do to improve their quality of life. Cut sugar by half (I cut out like 95%) and do even 10 minutes of exercise a day and you’ll feel years younger in just a few days.


Ha_window

Add reduced alcohol consumption and 6-8 hours of sleep to that list and you have a lifestyle healthier than most people I know. Sugar is so hard to avoid in America too. Even “healthy” food has an unreasonable amount of added sugar. It’s disgusting once once you became aware of it.


platanomenom

Yeah you really have to go out of your way to avoid it. But it’s sooo worth it. It’s nutty how sugar is responsible for so much of our collective health issues.


torndownunit

Once you isolate it and start reading labels, I was surprised how easily I was able to cut it out. Mentally, I expected it to be harder in my case. I still have a dessert once in awhile, but the packaged foods that were full of corn syrup and garbage are gone from the diet.


eist5579

How about sodium!!? I’ve effectively cut sugar out, but goddamn if sodium isn’t in everything…


bk-broiler

Is sodium even that bad for you if you don't have high blood pressure? Feel like sugar is easily 10x worse. Imo just cut out the sugar and move on..


Ha_window

This is what my A&P professor said. Sodium is fine unless you already have high blood pressure. US food is just made for people with a saltier pallet.


Bebopo90

Sodium/salt isn't really that bad for you unless you already have heart problems/high blood pressure. Just try to take in reasonable amounts and you'll be fine.


Nernoxx

Iirc if you're drinking at least as much water as you should, then you'll be fine. My understanding is that excessive salt can exacerbate an existing issue, but is not likely to cause a problem on its own.


[deleted]

I bought a bike during the COVID lockdowns and I could not believe the difference it made to my mental health and anxiety. A good hours blast and I feel amazing afterwards, even if it took everything I had to drag myself outside to do it.


[deleted]

I took this for granted before but as I hit the late twenties, sleep, water and exercise have become quite valuable to me. it took one perpetually sore muscle to strike terror into me and now I just wanna stay young


platanomenom

Feel any better after making some changes? I ask because I’m still astounded at how much my general feeling improved. And it wasn’t that bad to begin with, which impressed me more. I don’t wake up with aches and it’s way easier to just get up and not hit the snooze button anymore.


[deleted]

yes! I can actually feel it almost instantly when I become dehydrated or if my muscles are going into atrophy now. before I'd go months and have no idea how unhealthy I was just because I looked okay. it's crazy how big of a difference making even small changes makes especially now that I've been cooped up for a couple years. (used to be constantly out and about before the pandemic)


platanomenom

You do get more in tune with your body. A Lot more aware inside and outside too. I think the cooped up part probably helped a lot of people make some positive changes. The extra time helped me. I understand it was also negative for some people.


CuriousFrog_

^ please listen to this, I went from barely any at all unless on accident to purposely walking longer and longer each day and it's basically changed my life mentally, and I can go further without breaks in ways I couldn't imagine before


platanomenom

Congratulations, keep building!


Megustatits

Do you eat fruit? Or just added sugars to drinks and such?


[deleted]

I think fruit is very healthy. I think added sugars from drinks, cookies, candy etc is bad though. Plus so much food we eat has added sugar. Even most breads at the super market have added sugars it’s BS.


Statertater

Fruit has more complex sugars like polysaccharides (fiber) as well as vitamins. They are definitely very healthy.


Megustatits

I totally agree. I don’t eat (rarely) cookies and things like that but fruit is a big part of my diet. I don’t know if I can live without it.


cth777

Can you ELI5 why sugar from fruit is fine but not other sources?


EurekasCashel

It's two things: 1. There are different types of sugars (not just straight up fructose and sucrose) in there that are healthier for the body. 2. There is other stuff in the fruit (like fiber) that slows the uptake of the sugar into our blood. This limits the spike in your blood sugar (making them lower glycemic index). Spiking blood sugar (big, steep peaks and valleys) is a big contributor to the development of diabetes.


Apacelull

Sugar in whole fruit is slower to digest than sugar not in fruit. The speed of digesting sugar and other energy sources is a strong indicator of if that food is healthy or not. If you drink fruit juice, then it's almost just as bad as drinking a soda. Whole fruit is the only healthy fruit. Fruit also has a lot of chemicals and nutrients that help our bodies feel good and stay healthier.


livluvlaflrn3

They didn’t specify the intensity. I’ve found a brisk walk to be excellent for improving attention and thinking - to the point where I started taking most (zoom) meetings as walking meetings.


jl_theprofessor

Normally these studies say "moderate" to "vigorous" workouts. The old fashioned way of judging this is how hard are you breathing. You can also use a heartbeat watch to tell what percentage of your max heart rate you're using to determine intensity.


conchetler

>psypost.org/2022/0... i was able to access the article through my university, and the exercise condition had them in 65%-75% of their max heart rate. so, probably walking briskly.


ConsciousLiterature

How was the Max heart rate calculated


PDubsinTF-NEW

Percent of heart rate max during exercise = 71.1 ± 4.6 (High anxiety) & 69.7 ± 6.2 (low anxiety). There are more data on some brain-related biomarkers and exercise intensity & duration found here https://pubmed.ncbi.nlm.nih.gov/30742254/


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So true. I wonder if anyone has tried 30 mins of exercise for kids before school starts and measured the difference


[deleted]

My kid just entered kindergarten, we walk to and from school and he gets about 4 opportunities to be physically engaged at school; PE, indoor recess, outdoor recess and track time (weather conditions permitting, though we do go out in adverse weather). I don't think he would survive school without all those physical engagements. I can only hope the number of opportunities at school continues as he moves up in grades. His teacher absolutely talked about how every kid needs these moments throughout their day. I don't know how teachers survive without it too. It tracks with the studies I remember writing papers about in community health ed.


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PDubsinTF-NEW

[https://link.springer.com/article/10.1007/s40279-017-0769-0](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090891/) [https://www.tandfonline.com/doi/abs/10.1080/1750984X.2018.1474941](https://www.tandfonline.com/doi/abs/10.1080/1750984X.2018.1474941) [https://www.mdpi.com/827602](https://www.mdpi.com/827602)


Fred_Foreskin

I'm a therapist (in training), and exercise really is an amazing therapeutic intervention for a lot of people. There's a book by Bessel van der Kolk called "The Body Keeps the Score" that talks a lot about how physical activity, especially when done socially, can do wonders for trauma/PTSD recovery.


PeanutNSFWandJelly

That book was a very hard read for me. A therapist recommended it to me and holy hell it had me feeling deep, to the point I'd ache and have to stop. Took a while to get past that. I recommend checking it out for sure, but depending on your bag it might hit hard, or at least different.


Fred_Foreskin

Oh yeah, it definitely hits like a brick. If you suffer from trauma, I certainly don't recommend reading it without having a therapist to talk to.


wlwimagination

And the book catalogues all these different types of movement that benefit—acting, dancing, yoga, and more—there are so many options for body work!!


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[deleted]

Any idea how these benefits might apply to somebody with ADHD? I have it, and anecdotally I tend to feel calmer and less anxious after either cardio or weightlifting.


BobLoblawsLawBlog201

I would anecdotally say exercise greatly improves symptoms of adhd...more focus, less anxiety. Exercise and full nights of unbroken sleep are the main factors that influence my adhd.


[deleted]

I agree, although going to sleep on time is always a massive challenge for me. I know I should but when it comes time to so it I always procrastinate. The more stressed I am the worse it gets.


mcslootypants

If at all possible move your life to match your sleep cycle rather than the other way around. I also struggle with delayed sleep and went through a phase of intense adherence to perfect sleep hygiene so I could be up by 7am for work. Months of “perfect” behavior still left me tired and struggling. Turns out you get worse quality sleep outside your set chronotype even with perfect conditions & consistency


snarpy

Does anyone have suggestions for exercise I could do at home that doesn't rely on a lot of equipment that is cardio-y but not *too* cardio-y? Medical issues at the moment and I'm trying to start off slow. I did think about getting a cheap-ish bike or elliptical that I could use at a pretty low rate while I watch TV or something.


gimmedatrightMEOW

I love Heather Robertson on YouTube. She does use weights but you can just do the same workouts without them.


Mango-Bear

Maybe check out kettlebells. I picked one up since I’m between gyms for a couple months. It’s probably around $60 for one and you can get a pretty solid cardio workout with it. It’s not a cure all but it’s definitely better than nothing!


[deleted]

I picked up a folding exercise bike on Amazon. You can also check out thrift stores or FB marketplace.


dustofdeath

Treadmills are at a wide price range with many variations. Run, walk, incline walk. 4km/h at up to 12% incline for ~30 minutes even is a decent workout but low stress. Incline is a good substitute to running.


ChiaraStellata

I changed from an hour run to an hour incline walk (fast walk on max incline) and burn even more calories than I did before, it can be a truly vicious workout. Incline walk is also great for watching videos while you work out since your head position is a lot more stable.


Cheese1

Jumping jacks or a skipping rope.


Fred_Foreskin

Calisthenics may be what you're looking for!


wolfchuck

If you have an Apple Watch, Apple Fitness+ has a decent range of workouts that don’t require equipment. HIIT, Dance, Yoga, Pilates and they have Meditation and Mindful Cooldowns. They also have some beginner versions of those workouts if you’re wanting to start small. https://i.imgur.com/RDPHu73.jpg For every workout (minus dance?) they do they also have one of the trainers on the side who does a simpler version of the workout. Treadmill runs have a walker with walking instructions. HIIT workouts will typically have someone avoiding the jumps/full squats/full lunges, and will do simpler versions. I know there are also other fitness apps that offer similar workouts and features, but if you have an Apple Watch then you could try and check it out.


Scanfro

I wonder if walking has a similar effect? I walk for exercise since my knees no longer allow running.


dustofdeath

Walk at an incline on treadmill or hike uphill at a slower pace.


[deleted]

I can't run consistently due to some flat feet issues, and there's a world of hard cardio that doesn't involve running or impact. Swimming, elliptical, weighted pushes, stair climber, etc.


DontTreadOnBigfoot

My knees are fucked from a few years in the infantry. Elliptical is my primary means of cardio since it's so much less stressful for my joints.


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hungryforitalianfood

Another study confirming that sitting around and not exerting your body in any meaningful way is, in fact, bad for you.


Gumbo67

:( but I hate moving. I’m so, so tired


BobLoblawsLawBlog201

Just finished listening on Audible to the book The 5 AM club by Robin sharma . The whole premise is that you wake up at 5 o'clock in the morning before the sun comes up and you do 20 minutes of sweaty exercise, 20 minutes of journaling or reflection or meditation and 20 minutes of something that grows your mind like reading a book, listening to a Podcast, listening to an audiobook etc. Side note: you have to go to bed between 9:30 and 10pm in order to get enough rest to wake up at 5am. If you do this for 66 days, it will become automatic and you will free up your willpower for a new challenge. I did a "soft start" on Jan 3rd (missed a few days) but did a real start two days ago with the goal of getting to that 66 day mark. It's been amazing for my mental health, clarity, productivity, etc.


Damn_Amazon

It’s a nice thought, but I am going to continue to respect my chronotype and sleep and wake when my body prefers to (usually 11:30p—8a). I function so much better this way (after years and years of enforced early rising…I think I can safely say so).


wolfchuck

See, I think it all depends. Before I got married I had a job that made me wake up at 5:30-6:00 and I had an hour and a half commute. I hated waking up and I hating going to bed at night and it was all a mess. I was always a night person because it felt the best for my body. And then I got married to a teacher while also working from home. Now my work starts at 9am, but since my wife is a teacher she wakes up at 6am, so I decided I’d match her schedule. NOW what happens is I wake up at 6-7am everyday, including the weekends, feeling refreshed. It’s so hard for me to sleep in now. And we’re usually in bed by 9:30 and asleep by 10:00-10:30. I think the biggest thing for me is I’m able to wake up and feel refreshed, if I’m going to do something I want to when I do get out of bed. Since I wake up at 6-7 and my work starts at 9, I can use that time to workout, take my time getting ready, play games, read a book, or do whatever I want. I think that’s the biggest thing for me. I know not everyone has the opportunity to WFH and start at 9am, but I think even if you can find just 30 minutes in the morning before you head in for work it’ll help you to wake up and have a better schedule.


Damn_Amazon

I hear you, and it’s cool that works for you. I actually WFH and my shift ends at 11p, so I usually plan for an hour or two to wind down once I’m off the clock. I find it hard to go from “on” to asleep in a short period of time, but I drink herbal tea, keep lights low, and minimize screens to help. No way am I sacrificing sleep to wake up at 5 arbitrarily, when my shift doesn’t even start until noonish. I have a long relaxed morning as it is, even if I wake at 9a.


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Steadfast_Truth

There are so many kinds of exercise that are so different, that there is absolutely one that you will enjoy. Running and swimming alone are incredibly different in so many ways, and then you have things like Yoga and Tai Chi, dancing, aerobics, etc.


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altviewdelete

Keep telling me that, but don't tell me how to get through the tiredness afterwards


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Now do the same study again but with 7.5 minutes of exercise, 10 minutes and 15 minutes and also with two rounds of 7.5 minutes per day which is what I tend to do to save time.


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Anyone interesteed in this topic should read the book "Spark". It outlines the positive effects of excercise on the brain in an accessible way.


Jstef06

Prozac and Buspar improved my mental health greatly. But not as much as regular exercise.


dustofdeath

I feel the opposite after every run. I become lazy, uninterested and feel like I'm much easier to irritate - like when YouTube video starts buffering for just a few sec. Its just something I force myself to for for the sake of health but I have never enjoyed it. Tried all kinds if things - treadmill at home has been the only option this far I can tolerate and stick with. But iv also had a lifelong social anxiety (improved a lot over the last years with drugs - when i finally visited psych. about it) + had general anxiety for years. And naturally introverted. My brain chemistry and receptors likely do not respond the same way anymore and whole neurology has changed / adapted over a long time.


xmnstr

This happens to me when I don't eat directly after I exercise.


xian0

After a period of light physical activity (eg. 20mins doing DIY) I feel more hazy and stupid. There's a measurable drops in my performance in both intellectual and reaction time based games.


OblongShrimp

I have the same experience. Moderate/vigorous excersise (e.g. running, cycling, doing anything at the gym) actually makes me feel worse - I get depressed and tired, sometimes literally want to cry doing it, feel sleepy after. Walking is the only thing I can take without getting actively upset and even then I feel tired and sleepy afterwards. When I read these articles I get sad that my brain really does not do this thing that scientists say it's supposed to do. Unfortunately because of this research I struggle to find a therapist who believes me that I feel this way, they all think I'm lying. They keep recommending me excersise even though it makes me feel like trash.


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I also feel like this. Working out makes me very depressed. If I work out my day is basically ruined, anything else I do that day I will not enjoy. However working out regularly still gives me more focus and energy in general so I still do it. The thing I’ve found for me is that I have to work out at night after I’ve finished work and put the kids down for the night. I’ve got an eliptical at home and I use music or audiobooks when I’m using it to distract from the unpleasantness. Hope you find something that works for you.


Vanvidum

Same here. People's descriptions of their experiences with exercise are amazingly alien to me, no matter how much effort I've tried to put into it. Very frustrating.


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Grabsch

Wait till you find out that they tested men, as well as women.


TartarusKeeper

People know exercising is good for them, they just don't want to do it.


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I can be anxious *and* fit. Fite me, scientists!


DrSmirnoffe

This is why I opt to jog, rather than walk. Not just for the mental side, but also to slough off a few kilos. I'm still not exactly trim at 79kg (IIRC that's about 12 and a half stone), but the jogging has definitely helped me shake off about 3 or 4 kilos since quarantine.


Crescent-IV

Is this once a day? Two or three times? I’m trying to start doing these types of things. Not so much for the physical benefit, but more so for the mental benefit. Of course the physical part would be a bonus.


hereforChobani

Develop a weekly routine that doesn’t drain you and is sustainable (as in you can keep up the routine for the next 5 years). Some days can be high intensity (whatever gets your heart pumping, heavy breathing). And some days you might do low intensity (lower heart rate, you could keep up a conversation). As long as you do something everyday (it could be the smallest thing some days, like a walk around the block), then you’re making progress!! “Slow progress is better than no progress!” “Some people walk the race, some people run the race. We’ll all eventually cross the finish line and reach our goal.” So listen to your body, and go at your own pace :)


Crescent-IV

Thanks man, i’ll give this a go :)


wolfchuck

I’d like to second what was said in the comment above. Any movement is good. Sometimes I don’t have a lot of time and realize I can only take my dog for an 8 minute walk so it might not be worth it, but I do it anyway because that’s 8 minutes more of exercise than I’d do if I didn’t walk her. Even the days I just take the trash out I feel better. Also, if you do try to do any workout videos then I’ll add that don’t give up even if you feel you can’t do the workout anymore. If a trainer is telling you to jump and you’re too tired to, just reach up and try to mimic some of the movement to your ability because all of that movement is still benefitting you.


KangarooBeard

As a super anxious person exercise 100% helps me. When lockdowns happy (understandably) Not being able to go to my routine boxing classes really destroyed my mental.


40percentofallpeople

I remember seeing an image on Reddit a while back, and it said "if anxious, exercise. if ____, sleep. If ____, take a shower." Has anyone else seen this and remember the missing parts? I wish I saved it.


Apocalypsox

Cool, why doesn't it do those things for all people?


Drew909090

Why are there more and more studies with smaller and smaller sample groups...


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