Sankalpa

Research shows that exercise improves self-concept (how you see yourself) and reduces anxiety and depression.

In 1998, Leith carried out a study on exercise. He got 109 volunteers who did not exercise regularly. He divided them into 4 groups. One group did nothing new. One group did high intensity exercise (e.g. running). One group did moderate intensity exercise (jogging or walking). One group did low intensity exercise (stretching).

Surprise, surprise – the three exercising groups got fitter! Interestingly though, the moderate intensity group also gained psychological benefits – their levels of tension and anxiety improved immediately, and their ability to cope with stress had improved significantly after just 3 months.

So the good news is, a small change can make a big difference. Moderate intensity exercise means raising your heart rate to 50-60% of its maximum. You can work out your maximum heart rate with a stress test, but the easiest thing to do is start walking, jogging, or doing whatever activity you prefer. You should feel that you are working fairly hard, begin to perspire (but not to the point of dehydration), and be a little out of breath (but not gasping for air) when you finish.

A new study by researchers in Edinburgh showed that just 7 minutes vigorous exercise per week could help prevent diabetes – who knew there were so many benefits to a simple walk in the park?