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3 main ways in which exercise benefits mental health:

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3 main ways in which exercise benefits mental health:

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a. Studies (in sources Science Direct) prove that people with anxiety who exercise are less prone to anxiety attacks when confronted with anxiety inducing stimuli (ex: C02 enhanced air).

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b. Correlational studies prove that between therapy, placebos and exercise, exercise most mimics the effects of anti depressants.

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3. Prepares brain For Future Sources Of Stress

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3. Prepares brain For Future Sources Of Stress

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c. This occurs when a heightened sense of energy and endurance gives us more stamina.
Ex: A study on mice by Dr. Michael Lehmann.

His results found that mice had less instances of learned helplessness when exposed to exercise and enrichment activities.

Subsequently these mice when put in situations of great stress with need for problem solving performed well.

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Strengthen muscles and bones

Strengthen immunity

Lower blood pressure

Improve ability to control weight

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Two neurotransmitters produced in the brain due to exercise:

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Two neurotransmitters produced in the brain due to exercise:

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The absence of this neurotransmitter is linked to depression. Serotonin as a  hormone is linked to mood and sleep cycles, thus, they act on emotions. Selective serotonin reuptake inhibitors (SSRI) are used to treat this because they prevent reputake from occurring and taking back too much serotonin from the body
During exercise serotonin is fired excessively more than it is normally, which helps to boost ones' mood before reuptake occurs. This essentially works to flood body with serotonin. The firing of motor neurons in activity has been thought by many, including Dr. Jacobs in the NCBI study, to trigger serotonin release

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Dopamine is an example of these: it is a feel-good neurotransmitter that cause the “runner’s high”, which is a sense of euphoria and calm clarity that athletes often experience. Endorphins boost the mood and optimism levels as well.
Released by pituitary gland in the brain, endorphins travel through the brain, body and nervous system, acting on opiate receptors as natural pain killers. It's the only natural “drug” of sorts that won’t lead to addiction.
Through chemical processes, this hormone diffuses into the dendrites of other neurons by way of the axon and synapse.
So exercise instead of using drugs to dissociate and get rid of your worries and cares. Amidst the exhaustion you feel, you will also experience the body’s natural yet pleasing homemade drug.

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1. swimming

2. biking

3. jogging

4. running

5. tennis

6. rowing

7. dancing

^^^ thought to be the best for mental health and potential sources of stress.

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aerobic activity increases blood flow

oxygen levels

activation of the pituitary gland

releases necessary hormones for stress relievance.

the HPA (hypothalamus, pituitary, adrenal) axis exerts control over the limbic system

in control of mood and motivation during periods of intense aerobic activity

control center targets the amygdala (which generates fear in response to stress) and relaxes it

The increased heart rate during all of these activities as well as the excessive oxygen intake, allow the brain to function more efficiently.

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This asserts that when we act out in constructively aggressive ways, (such as kickboxing, martial arts or violent video), or even in destructive ways (breaking things, screaming etc.) we relieve our stress or anger.

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Professionals in the field and research find that aggression and violence actually don’t relieve frustration- rather, they can leave one more angry.

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Because kickboxing and martial arts don’t actually take care of the stressor in your life- they dance around the issue and serve as more of a distractor.

But some would argue that kickboxing is a good way to be productive physically and take one’s mind off the anger and/or stress.

Chronic stress and fear cause cortisol levels to rise which can be hazardous to one’s health

But increased activity like kickboxing can actually build one’s self confidence, resilience and fortitude, reducing cortisol in future situations of stress according to Pyschology Today

So while kickboxing doesn’t directly decrease stress or anger, it provides a constructive outlet until the problem can be solved

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Personally, kickboxing allows me to get out anger that I didn't even know that I had inside. Just to take out any and all emotions on something that can't hurt or feel is therapeutic and no one gets hurt in the process. Plus, by the end I leave too exhausted to feel angry anymore. My instructor tells us to "leave it all here" every session; to release everything in a single burst so that we aren't still riled up when we leave. So in this way I think the catharsis hypothesis does work, but maybe only for certain people.