# data[].attributes.body
AJ Daniele 3M

# data[].attributes.body
I am physically healthy because I workout.

# data[].attributes.attachment_link.readable_text
Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
By Mayo Clinic Staff
Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter their age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which lowers your risk of heart and blood vessel, called cardiovascular, diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

Stroke.

Metabolic syndrome.

High blood pressure.

Type 2 diabetes.

Depression.

Anxiety.

Many types of cancer.

Arthritis.

Falls.

It also can help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and give you more confidence about your physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can be fun - and social!

Exercise and physical activity can be fun. They give you a chance to unwind, enjoy the outdoors or simply do activities that make you happy. Physical activity also can help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.

Exercise to feel better and have fun

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:

Aerobic activity. Get at least 150 minutes of moderate aerobic activity. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.

For even more health benefits, the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.

Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.

Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing.

You can do strength training by using weight machines or free weights, your own body weight, heavy bags, or resistance bands. You also can use resistance paddles in the water or do activities such as rock climbing.

If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more.

Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven't exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Email field is required

Include a valid email address

Learn more about Mayo Clinic's use of data.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

Show references

1. AskMayoExpert. Physical activity (adult). Mayo Clinic; 2021.

2. Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed June 25, 2021.

3. Peterson DM. The benefits and risk of aerobic exercise. https://www.uptodate.com/contents/search. Accessed June 24, 2021.

4. Maseroli E, et al. Physical activity and female sexual dysfunction: A lot helps, but not too much. The Journal of Sexual Medicine. 2021; doi:10.1016/j.jsxm.2021.04.004.

5. Allen MS. Physical activity as an adjunct treatment for erectile dysfunction. Nature Reviews: Urology. 2019; doi:10.1038/s41585-019-0210-6.

6. Tips for starting physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/tips-starting-physical-activity. Accessed June 25, 2021.

7. Laskowski ER (expert opinion). Mayo Clinic. June 16, 2021.

See more In-depth

# data[].attributes.attachment_link.description
Improve your heart health, mood, stamina and more with regular physical activity.

# data[].attributes.body
I am physically healthy because I eat healthy.

# data[].attributes.attachment_link.readable_text
These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content - for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

Non-oily fish include:

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.
Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

Try to eat less saturated fat and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

sugary fizzy drinks

sugary breakfast cereals

cakes

biscuits

pastries and puddings

sweets and chocolate

alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
Find out how to cut down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Get tips for a lower salt diet

6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you're a healthy weight by using the BMI healthy weight calculator.

Lose weight with the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.

Even unsweetened fruit juice and smoothies are high in free sugar.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

Remember to drink more fluids during hot weather or while exercising.

8. Do not skip breakfast

Some people skip breakfast because they think it'll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

Further information

# data[].attributes.attachment_link.description
Start eating well with these 8 tips for healthy eating, which cover the basics of a healthy diet and good nutrition.

# data[].attributes.body
I can improve my physical health by sleeping better.

# data[].attributes.attachment_link.provider_name
National Institute of Neurological Disorders and Stroke

# data[].attributes.body
I can improve my physical health by drinking more water.

# data[].attributes.body
I am funny.

# data[].attributes.attachment_link.description
94 synonyms of funny from the Merriam-Webster Thesaurus, plus 142 related words, definitions, and antonyms. Find another word for funny.

# data[].attributes.body
I am mindful.

# data[].attributes.attachment_link.description
Getting Started with Mindfulness You have questions about mindfulness and meditation.Mindful has the answers. What is mindfulness? Mindfulness is the

# data[].attributes.body
I am respectful.

# data[].attributes.body
My proudest moment was starting track in 7th grade.

# data[].attributes.attachment_link.description
Running helps build strong bones, strengthens muscles and helps maintain a healthy weight.

# data[].attributes.body
One thing i enjoy doing is playing card games.

# data[].attributes.body
I also enjoy reading.

# data[].attributes.attachment_link.readable_text
The importance of reading can be a hot button topic. When you bring it up, it tends to cause one of two dramatic reactions in adults-both of which probably come from thoughts of their childhood experiences. What is it about reading? Some people will get a dreamy look in their eyes and tell you about the hours they can spend curled up with a book, in a different world, or with a highlighter, dog-earring pages to revisit. For others, they glaze over a bit, and you can almost see the confidence drain out of their body. "Reading was hard," they'll tell you. "I still don't think I'm a good reader."

I'm sure you can relate to one or the other, or maybe both depending on your experience. For some, reading comes easily, they receive and process sound and print associations and can move quickly into more sophisticated structure and content. For many others (more than we previously thought), their teachers did the best they could, but perhaps didn't have the training to offer the direct instruction they needed to really understand the nuances of spoken and written language and how to decipher it. For still others, they had something standing in their way-whether they knew it or not. And sadly, maybe some gave up.

The body of research called the science of reading now helps us understand that virtually all children can learn to read with the appropriate evidence-aligned, direct instruction. And the benefits of being a fluent reader are far greater than just feeling confident in school. So why is reading important? Reading is a lifelong skill that improves memory, builds a robust vocabulary and foundation of knowledge, and adds a richness and depth of meaning to life for all those who can access true, deep comprehension.

How does reading affect the brain?

We all understand that one of the benefits of reading more is that you might know more factual information or understand something more deeply. But as it turns out, reading doesn't just fill your head with information, it actually changes the wiring in your brain.

One of the significant ways reading affects the brain is through perspective taking. When you read and find yourself thinking about the characters in the book as if they are real people, with perspectives possibly very different than your own, it allows for growth of emotional intelligence and empathy. When your brain is deeply engaged in reading, you have a huge increase in brain activity-and not just in the language centers.

According to Maryanne Wolf, literacy scholar and professor of childhood development, deep reading literally nourishes our capacity for attention, empathy, and insight.

"At a basic brain level, we really do experience the same thing the characters do. We don't just understand a book-on a neurological level, we live it. When we read fiction, the brain actively simulates the consciousness of another person, including those whom we would never otherwise even imagine knowing. It allows us to try on, for a few moments, what it truly means to be another person," Wolf sums up.

Deepening of empathy is the first benefit of reading on our list. Keep reading to see the other ways in which frequent and deep reading adds so much value over the course of a lifetime!

13 Benefits of reading

1. Reading helps to develop empathy and foster connection with perspective taking

You can never fully understand what it's like to be in someone else's shoes. But having empathy means you can feel what it might feel like to be in their situation. Or maybe you've experienced something similar and really do know what that particular event feels like. When we are deeply involved in a story, even if we don't agree with many of the characters' thoughts, actions, or words, we are called to consider their perspective. Believe it or not, this type of practice actually does transfer to real life situations. And frequently, connecting to a character's differing beliefs can help you do just that in real life.
They say you can never know a person until you walk a mile in their shoes. But here is a place where you can definitely see the importance of reading. Getting lost in a book is another excellent way to see the world from a different perspective. Even if you disagree with the author on every single page, you're at least taking the time to hear and consider alternate points of view. And more often than not, you'll find that reading about personal experiences can be a trigger to change your own mindset.

2. Reading improves critical thinking skills

Given the availability of all kinds of information via the internet, people might be asking, "Why is reading so important if I can just google it?" Google might give you a lot of information-sometimes factual and sometimes not, but it doesn't tell you how to think. Building critical thinking skills is more important than ever for our children. Especially if they are using the internet. Critical thinking, or the ability to think deeply about a topic, question or idea, is a skill that needs to be practiced like any other.

When children spend a lot of time reading, they strengthen their ability to think about something from another point of view and to problem solve for someone outside of themselves. Finding solutions to a character's problem helps children to think through other issues around them with similar discernment.

3. Reading builds vocabulary authentically and enhances conversation skills

The more time kids spend reading grade-level text, the more likely they are to authentically learn new words. This is true for both books that children read independently and those that are read aloud to them. In fact, reading aloud with children allows for exposure to sophisticated language and content that might be above their independent reading level, but not above their interest level. Not only is it a great way to bring in new vocabulary, it also keeps younger children interested in reading when they are still working towards being able to access higher level text. Additionally, engaging children in dialogic reading, or authentic conversation about the book as we read helps them to understand how to talk about reading and gives them language to be able to try out these types of conversations on their own.

4. Reading teaches social skills and allows for "rehearsal" of universal experiences

Often, informational text or nonfiction books are revered for their learning value in the classroom. But the truth is that reading fiction allows for a whole different set of skills to be developed and strengthened. When kids read about characters they love, they experience the things their characters go through almost as if it is them. Here we see a huge reason reading is important.

Research tells us that when we read about a certain experience or activity, our brain lights up in the same places as when we actually experience those things. This means children can almost practice going through feeling certain feelings or maybe even their first experiences with empathy, teaching them that they can imagine what it's like to be in someone else's shoes.

5. Reading strengthens cognitive processes

Cognitive processes help us learn new things. Neuroscientists say that reading actually strengthens your brain, even after you've moved on to something else. The more you read, the more parts of your brain activate, with lasting effects. Engaging in reading consistently bolsters cognitive processes because it exercises our brains, enhancing critical thinking and analytical skills.

Thinking through complex plots or understanding character motivations helps to foster problem-solving skills, encouraging readers to make connections and draw conclusions. Over time this can lead to improved memory retention, better concentration, and overall, more capacity for in-depth reading comprehension.

6. Reading is important because it helps to build background knowledge

Decades of research has shown that when it comes to reading unfamiliar texts, or reading to learn (as children experience in the upper elementary grades), the more background knowledge they have on a subject, the easier it will be for them to anchor new information to concepts they already have some knowledge of. This is sometimes referred to as Schema Theory, the idea that "comprehending a text is an interactive process between the reader's background knowledge and the text." The more you know, the easier you can learn new information.

7. Reading can help reduce stress for all ages

Here's an incredible statistic: reading for as little as six minutes can decrease stress up to 68%. When you read, you distract your brain from the problems of the day. This allows your muscles to relax, decreasing blood pressure and heart rate. Reading a book is more effective at reducing stress than listening to music or even taking a walk. Studies on brain activity while reading tells us that reading can have the same effects on our brain and body as meditation in many ways. The brain is in a focused state, very similar to a mindfulness practice, reducing stress levels and promoting relaxation. This escape into a book not only offers a break from daily stressors but also helps cognitive function and encourages mental clarity-very similar to the benefits you might get from a regular meditation practice.

8. Reading can improve sleep

Reading can improve your sleep? Seems strange, but it's true! In this age where devices rule, picking up a book at bedtime instead of watching TV or doing something on your phone is an easy way to help your brain power down and cue your body that it's time for sleep. When we engage on anything with a screen before bedtime the bluelight it emits can interfere with the production of melatonin which helps us to naturally become tired and fall asleep. On the other hand, ​​reading is an activity that works your brain without active physical stimulation, because you can read while lying down. It slowly relaxes your body and mind into sleep.

9. Reading helps to build and maintain memory

When you read, your brain actively encodes and stores information, creating new connections between neurons. Visualizing scenes, characters, and details from a story engages the brain's sensory regions, enhancing memory retention through vivid mental imagery. Additionally, the act of repeatedly encountering words, phrases, and concepts while reading reinforces memory pathways, leading to improved recall and retention of information in the long term. According to research, reading strengthens the white matter in your brain, making it easier to concentrate. White matter functions as insulation, wrapping around long nerve cell wires-this serves as communication connections between brain cells.

10. Reading strengthens writing skills

Reading and writing are impossible to separate from one another. The practice of one undeniably improves the skills of the other. For children, reading offers them a window into how authors write. It offers a study in different genres, styles, tones, and use of different vocabulary words. It can also be a creative spark for children who otherwise might have difficulty coming up with their own ideas to write about.

11. Reading also strengthens language and communication skills

This one doesn't seem as obvious, but it's true! Researchers note that reading and speaking involve many of the same parts of the brain. In fact, reading is one of the most effective ways of boosting word recognition and comprehension, and of learning a foreign language.

12. Reading builds sturdier problem solving skills

To solve problems in everyday life, we have to identify the issue clearly, analyze the causes, and come up with creative solutions. Reading teaches all of these skills! Reading comprehension is all about understanding what's happening in a story, then analyzing and evaluating the events and characters' actions. Plus, when we read, we're exposed to new ideas constantly, which can help us innovate when we need to solve problems.

13. Reading can provide a sense of support and belonging-particularly for those who might feel "on the outside"

As connected as we are these days, it's also easier than ever to feel alone. For kids who are going through a hard time (at school, with friends, with a teacher, or with their parents or caregivers) this is especially true. One of the things reading offers is relatability and a reminder that we are not the first or only person to feel this way. Whether fiction or nonfiction, stories help us to process our own experiences-to feel seen and understood when this is missing in our real lives.

Tips for making reading more enjoyable

By now, it's easier to see why reading is important. But for some kids, reading is really challenging. When reading feels difficult, it's hard to enjoy it! Help kids find their love of reading with some of these tips:

Read aloud to all kids: little or big! When you read aloud to kids, it's sometimes easier for them to access the storyline. This is especially true for kids that are having trouble with some of the foundational reading skills. Hearing you read aloud helps them to stay interested in books at a higher level and also models for them what reading should sound like with regards to fluency, expression, and prosody (the patterns of intonation and syllable stress in spoken language).

Look for books that reflect your kids' interests. Do you have sports fans or truck lovers? Maybe you have budding artists or animal activists. Whatever their interests, they are more likely to be excited about reading if it's a topic they love!

Help your readers notice information as you read. Point out new words and phrases or ask them what they think a character will do next or how something makes them feel. Engaging with the story and with unfamiliar language helps kids to understand that reading is more like a conversation with the author than a one-way activity.

Get your kids a library card. There's nothing like roaming the library looking through shelves and getting cozy to have a look at something before you check it out. Share this experience with your kids and then give them ownership over their library card!

Get them hooked into a series. Once you know what your kids are interested in reading, look for a series that involves these things. Finding a series your kids love means they will be excited to get through one so they can move on to the next! Keep reading for some ideas on great series!

Popular book series to begin reading

Finding a good series of books is like finding the pot of gold at the end of the rainbow. Here are a few series to get you started:

Grades K-2: Magic Treehouse books, Frog and Toad books, Judy Moody, Stella Diaz Series

Grades 3-6: Harry Potter Series (books get more intense as the series continues so knowing your child and what they can handle is important here!), The Chronicles of Narnia, Addison Cooke series, Ranger's Apprentice series, The Giver Quartet

Grades 7-12: Project Nemesis Series, Red Rising Series, Miss Peregrine's Home for Peculiar Children

The final word

Reading isn't just about learning. Some of the reasons why reading is important is to foster a relaxed, inspiring, and enjoyable life filled with incredible stories, relatable characters, and the ability to broaden or deepen your knowledge just by picking up a book.

If you are looking for a comprehensive tool kit to help unlock foundational reading skills for all children, 95 Percent Group™ is your one stop shop for whole group Tier 1 Instruction, small group Tier 2 and Tier 3 intervention, or the new Literacy Intervention System. We also offer strategic coaching and professional learning to help launch a change in the way kids learn and teachers teach.

Learn more

Are you interested in learning about how you can bring an effective and efficient structured literacy approach, grounded in the science of reading, to your school or district? Contact us today.

# data[].attributes.attachment_link.title
Why is Reading Important? 13 Benefits for Readers

# data[].attributes.attachment_link.description
Discover the many benefits of reading, including its impact on your cognitive function, emotional well-being, and overall happiness.

# data[].attributes.body
Another thing i enjoy doing is talking with my friends.

# data[].attributes.body
One personal stressor is people talking over each other.

# data[].attributes.attachment_link.title
Let Me Finish! How to Cope With People Who Interrupt

# data[].attributes.attachment_link.description
Having a chronic interrupter in your life can be annoying. Learn more about the psychology of interrupting and discover tips on how to combat these interruptions.

# data[].attributes.body
Another personal stressor is tardiness in school.

# data[].attributes.attachment_link.title
What is the difference between “I am running late” and “I am late” ?

# data[].attributes.attachment_link.description
Meet, interact, and learn with native speakers and language learners from all over the world on italki!

# data[].attributes.body
One way I relieve stress is talking to someone.

# data[].attributes.attachment_link.readable_text
If someone you care for is going through mental health challenges, your support can make a big difference. Being there for them, listening, and helping them find the care and support they need can play a crucial role in their journey.

Seeing the signs

It's not always immediately obvious when someone you care about is going through a tough time. But over time you may have a gut feeling that something isn't right, and you may notice some changes.

A few signs to watch out for:

They seem anxious, worried, or unhappy

Their emotions go up and down - for example, suddenly losing their temper, or crying more often

They have changes in their sleep patterns and/or eating habits

They stop seeing friends or taking part in social activities they enjoyed before

They are talking more negatively about themselves, the world around them, or their future

They're watching too much TV, eating or drinking too much, taking part in risky activities, or skipping work, and this is happening much more than usual or getting worse.

The signs will vary depending on the person. If you think that something is not right, it's important to check in and ask them how they're going.

Supporting a young person

If you are a parent or guardian of a young person who's going through a tough time, it can be hard to get them to open up about what's happening. There is information that can help you support them and develop a strong relationship and communication with them.

Getting started

Starting the conversation can be the hardest part. You may not be comfortable doing it. You may be nervous about how the other person might react. But there are things you can keep in mind before having the conversation:

Find the right time
Try and find a time to talk where you're unlikely to be interrupted. Think about how long you might need, and find somewhere quiet where you won't be overheard.

Have the conversation while doing something else
They may find it easier to talk while doing something else, such as going for a walk, doing an activity together, or going for a drive.

Tips on talking, listening, and supporting

When trying to help someone, encourage them to talk about what they're going through and how they're feeling. Use active listening skills by checking that you have heard them and understood correctly. Summarise what they've said or how they are feeling and reflect it back to them.

Most importantly, try to listen without judging or reacting. Even if you feel overwhelmed, try to stay calm - it will help keep them calm, too.

Some helpful phrases you could use may be:

"I've noticed lately that you..."
A good way to start the conversation is to mention something you've observed that doesn't seem like their usual self. Remind them that you care.

"Is there anything you'd like to talk about?"
Ask questions that encourage them to talk.

"No rush. It can be hard to talk about..."
They may not be comfortable talking yet, so give them time and space. If they don't want to talk, that's okay.

"I can see how tough this is for you..."
Let them know that you care about them and how they are feeling, even if what they are feeling isn't something you fully understand.

"What can we do to make things better?" or "How would you like me to help you?"
Let them know that you're here to support them. Encourage action and moving forward. Help connect them to support options.

Knowing what not to say or do

Avoid using unhelpful or dismissive phrases that make the person's concerns seem trivial. Such phrases include:

"I'm sure it will pass"

"Forget about it"

"It could be worse"

Try not to make the conversation about you; keep the focus on their story. You don't need to offer any advice. The main thing they need to know is that you may not have all the answers, but you'll be there to support them.

Follow up regularly; find out how things have been going since the last time you discussed their situation. Continuing your normal relationship with them is important, too. Spend time together going about your regular routine; it doesn't all have to be about their wellbeing.

How to help someone who doesn't want help

While you may want to have a conversation about their wellbeing, the person you care for may not be ready to talk. Or maybe they're okay talking to you, but don't want to do anything beyond that point.

It won't help to pressure them to talk if they are not ready. Focus on the things you can do until they are:

Let them know you're there for them

Spend regular time with them and remind them that when they're ready to talk, you're ready to listen.

Find out if there's a reason why they're not ready

If there's a barrier, you may be able to help find a solution. For example, if they'd prefer to talk to a mental health professional instead, you could help organise an appointment.

Support them where you can

You can offer to go with them if they see a health professional. Or you may help them through the process to find a service that is right for them. You can also offer to help look for online information and forums related to the challenges they're facing.

You don't have to be an expert on mental health to provide support. But you can be there for them until they feel ready to ask for help.

Are you concerned about someone's safety?
If you or someone you know is in immediate danger, or there is immediate danger to someone else, this is an emergency. You should call Triple Zero (000) and ask for police or ambulance support.
If you're worried someone you know is going to harm themselves or someone else, don't keep it to yourself. Take action, tell someone who can do something about the situation, and get more support.

You may need to:

tell their partner or a close relative

tell a trusted adult - if it is a young person you are worried about - such as a parent, teacher, or school psychologist who can help keep them safe

stay with them and call a crisis line or mental health services for support.

Do not contact the person's regular GP or health professional for crisis support; they may not be available or qualified to deal with the emergency.

They may be angry or upset with you, but the priority is to support them and keep them safe during this risky time. Don't forget your own safety, and take steps to stay safe.

Once the person is safe or being cared for by crisis or emergency services, you can inform their usual health care team so they can be involved in the person's ongoing care.

How to help someone who approaches you for help

When someone you know approaches you for help, it may catch you off guard. You may not feel as prepared as you would be if you were the one starting the conversation. While you may not be able to choose the place and time for the conversation, all the other tips for having a conversation remain the same.

Looking after yourself

While caring for someone is rewarding, it can be physically and emotionally challenging. Don't forget to take some time to look after your own mental health and wellbeing.
Read more about looking after yourself while caring for someone else.

# data[].attributes.attachment_link.title
Talking to someone about their mental health

# data[].attributes.attachment_link.description
When someone you care for has a mental health issue, it's important to start talking. Notice the signs and learn about supportive language.

# data[].attributes.body
A second way I relieve stress is running.

# data[].attributes.attachment_link.readable_text
Fitness and Performance Boosting Your Mood

Reviewed By:

You may have experienced it - that relaxing feeling after a good run. Often referred to as "runner's high," the experience is usually attributed to a burst of endorphins released during exercise. But is that truly an endorphin rush you're feeling, or something else?

David Linden, Ph.D., a professor of neuroscience at the Johns Hopkins University School of Medicine, breaks down the phenomenon of runner's high and other effects running has on the brain.

What Happens to Your Body - and Brain - During a Run

When you start out on your run, your body goes through a transition: Your breathing may become heavy, and you might notice your pulse quicken as the heart pumps harder to move oxygenated blood to your muscles and brain.

As you hit your stride, your body releases hormones called endorphins. Popular culture identifies these as the chemicals behind "runner's high," a short-lasting, deeply euphoric state following intense exercise. Surveys have revealed runner's high to be rather rare, however, with a majority of athletes never experiencing it. "Indeed, many distance runners feel merely drained or even nauseated at the end of a long race, not blissful," says Linden.

And though endorphins help prevent muscles from feeling pain, it is unlikely that endorphins in the blood contribute to a euphoric feeling, or any mood change at all. Research shows that endorphins do not pass the blood-brain barrier.

That relaxed post-run feeling may instead be due to endocannabinoids - biochemical substances similar to cannabis but naturally produced by the body.

Exercise increases the levels of endocannabinoids in the bloodstream, Linden explains. Unlike endorphins, endocannabinoids can move easily through the cellular barrier separating the bloodstream from the brain, where these mood-improving neuromodulators promote short-term psychoactive effects such as reduced anxiety and feelings of calm.

7 Heart Benefits of Exercise

Long-term Mental Benefits of Exercise

The mental benefits don't stop when you finish your run - regular cardiovascular exercise can spark growth of new blood vessels to nourish the brain. Exercise may also produce new brain cells in certain locations through a process called neurogenesis, which may lead to an overall improvement in brain performance and prevent cognitive decline.

"Exercise has a dramatic antidepressive effect," says Linden. "It blunts the brain's response to physical and emotional stress."

What's more, the hippocampus - the part of the brain associated with memory and learning - has been found to increase in volume in the brains of regular exercisers. Other mental benefits include:

Improved working memory and focus

Better task-switching ability

Elevated mood

By making running or jogging (or any aerobic exercise) a regular part of your routine, you stand to earn more than just physical gains over time. "Voluntary exercise is the single best thing one can do to slow the cognitive decline that accompanies normal aging," says Linden.

# data[].attributes.attachment_link.title
The Truth Behind 'Runner's High' and Other Mental Benefits of Running

# data[].attributes.attachment_link.description
Fitness and Performance Boosting Your Mood Reviewed By: You may have experienced it - that relaxing feeling after a good run. Often referred to as "runner's high," the experience is usually attributed to a burst of endorphins released during exercise. But is that truly an endorphin rush you're feeling, or something else?

# data[].attributes.body
I have a special relationship with my mother.

# data[].attributes.body
I have a special relationship with Justin.

# data[].attributes.body
I have a special relationship with my brother.

# data[].attributes.body
I look up to my father because he is successful.

# data[].attributes.body
I will improve my mental health by becoming more social, and using my phone less.