By Dr. Ira Shapiro
Director, Plaza Chiropractic Center
Old Bridge
Exercise is a stimulant.
The physical benefits are well known. At least 150 minutes of moderate exercise a week will reduce the risk of cardiovascular disease, diabetes, and even some forms of cancer, while strengthening bones and muscles. A recent study by The Journal of the American Medical Association (JAMA) linked weight and body-fat loss found to 300 minutes of moderate or vigorous physical activity – not to mention enhanced overall fitness levels.
But, few realize the role exercise plays in improving mental health. People who work out often tend to have a better sense of well-being. Sticking to a regular fitness program offers a sense of control that is often beyond our reach in other areas. The discipline makes us feel strong and better prepared for life’s endless challenges.
Regular exercise also positively combats depression and anxiety in addition to relieving stress, improving memory, and boosting mood. For some, it’s like a shot of adrenaline to the soul.
The problem is getting started. It’s not easy to “get-on-the-move” when feeling overwhelmed and hopeless. But, the truth is that this is the ideal time to take a break from life. A class that combines physical activity with mental focus just might be the perfect remedy for difficult times. It could even be the escape needed to help you relax, see difficulties in a new light and confront reality with a more positive attitude.
Studies show that exercise can be as effective as medication for fighting mild depression. Exercise produces endorphins or powerful brain chemicals often referred to as “feel-good hormones.” Ever hear of runner’s high? The release of endorphins is commonly associated with triggering positive feelings and even euphoria for some.
In addition, exercise relieves stress. When anxious, the body tightens. This is especially true for the face, neck, shoulders, back and neck. Exercise helps the body deal with physical tension by making the lungs and heart work harder and as a result train the body to combat the effects of physical and mental stress.
Furthermore, the same endorphins that directly affect mood also impact concentration, memory and thinking. This includes the growth of new brain cells that can help prevent age-related decline. A study performed by the University of British Columbia found that regular aerobic exercise, the kind that makes you sweaty and your heart pump faster, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.
Other research also revealed that people who worked out before work or during lunch felt less stress, happier and more productive than when they failed to workout. Another study found that “the simple act of exercise and not fitness itself can convince you that you look better.”
Still not convinced or even intimidated about the thought of starting an exhaustive exercise routine? Then, start slow and build up. It will only take a few weeks to feel the benefits. The sense of achievement accompanied by a little more hop in your step is well worth the investment. Even two 15-minute sessions of brisk walking twice a day will promote better sleep, make you feel more energized, and reduce the impact of stress.
For more information on creating better, fitter and healthier lives for the entire family, contact the Plaza Chiropractic Center at 732-723-0023 or visit www.plazachiro.com. Our trained staff will be happy to work with you, no matter your age or condition, to develop a safe and effective wellness program that complements your life style and offers long-lasting fitness rewards.
Dr. Ira A. Shapiro is the director of the Plaza Chiropractic Center, which he founded in Old Bridge in 1984. Recently selected to the American Chiropractic Association Sports Council Hall of Fame and a two-time member of the U.S. Olympic team medical staff, Dr. Shapiro has spent the past 30 years providing safe, gentle and effective chiropractic care to tens of thousands of patients ranging from community members to professional athletes competing at the world’s highest levels.