Apr 12

Side Effects Of Too Much Exercise On Mental Health

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According to a study by Yale University published in the Lancelet Journal of Psychiatry, the side effects of too much exercise can worsen mental health. This study covered around 1.2 million individuals in the United States from 2011-2015. Exercise is known to help reduce the risk of heart disease, diabetes, and other physical ailments. This study established that it also affects mental health across a large population sample.   Key Findings Of The Study: Side Effects Of Too Much Exercise According to the study, the impact of exercise on mental health is usually positive, leading to a lower mental health burden for all types of exercise compared to not exercising. The most significant benefits were seen across popular team sports, cycling, and aerobic and gym activities. And the best duration for activities was 45 minutes three to five times per week. Exercising more than 23 times a month or for more than 90-minute durations suggests obsessive behavior and harms mental health. But is over-exercising really that bad? Over-exercising means exercising without taking a rest, for too long, and being addicted to exercise. It can be compared to workaholism or taking any positive habit and becoming obsessed with it. The study […]
Apr 12

8 Ways To Keep Your Mind Sharp

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Everyone has the occasional “senior moment.” Maybe you wander to the kitchen and can’t remember why, or you misplace your keys. But while these mental hiccups may be bothersome, they usually don’t drive you to visit the doctor. “Most people focus on physical problems—high blood pressure, pain, disability,” says Rumana Yunus, M.D., primary care physician at Henry Ford Health. “But if your mental health isn’t functioning optimally, your physical health will suffer as well.” The good news: Studies show you can bolster your brain’s reserves and reduce your risk of losing your mind by adopting some basic health habits. Already in your golden years? Don’t fret. Research also shows the brain continues forming new connections throughout our lifespans. And you can help it along with these 8 brain-boosting strategies from Dr. Yunus:   1. Learn a foreign language. Learning a second (or a third) language challenges the brain in new ways and may even delay the onset of dementia, according to recent research. Say you learn the word for mother in Spanish is “madre.” Initially, you may have to concentrate to remember that word, but if you practice, over time, it becomes part of your vocabulary. That easy recall proves […]
Apr 12

How to exercise to boost your mood — whatever your fitness level

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Experts offer their tips on exercising to improve your mental health   Everyone knows the benefits of exercise: stronger muscles, more energy, weight management, better sleep. A mood boost is often tacked on as a bonus. But there is stronger evidence than ever before that movement not only improves your mental health, but also protects it. Depression is the fourth most serious disease worldwide, yet the psychological benefits of exercise have been overlooked, says Jack Raglin, a professor of kinesiology at the Indiana University’s school of public health: “The evidence just keeps on coming.” In fact, even if you were to exercise for the sake of your mind alone, it would be well worth doing — and the good news is, a little makes a big difference. Here’s how to move yourself happy.   How does movement boost our moods? It’s widely believed that the psychological benefits of exercise come from the release of endorphins, but that is an oversimplification. “The evidence for that is really weak,” says Raglin. Instead, when we exercise, we produce a cocktail of hormones, including endocannabinoids — all of which contribute to making us feel good. Endorphins are produced at a certain intensity of activity, […]
Apr 11

5 Important Tips For A Healthy Heart This Spring Season

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Spring is a great time to focus on your health and wellness, especially when caring for your heart. With the right mindset and lifestyle changes, you can ensure that your heart remains healthy and robust. Director, Department of Cardiac Surgery, Dr Manoj Luthra, Jaypee Hospital, Noida shares five essential tips to keep your heart healthy this spring season. 1. Quit Smoking: Smoking is a leading cause of heart disease. It damages blood vessels, raises blood pressure, and increases heart attack and stroke risk. Quitting smoking can immediately improve your heart health. If you struggle to quit smoking, speak to your doctor or a smoking cessation specialist for support and advice. Many resources are available to help you quit smoking, such as nicotine replacement therapy, counselling, and support groups. 2. Eat a Heart-Healthy Diet: Make it a priority to consume a diverse range of fresh fruits and vegetables, lean protein, and whole grains. In addition, avoid processed and fried foods high in unhealthy fats, salt, and sugar. Instead, opt for foods low in saturated and trans fats, such as fish, nuts, and seeds. It’s also important to watch your portion sizes to keep your body hydrated and healthy. 3. Get Enough […]
Apr 11

Benefits of Having a Healthy Body

by kevin in Mind & Body 0 comments
We all have heard and are aware of people all over the world recommending to exercise because it makes a healthy body, gives you a better look, and just overall makes you feel better. All of this is goody good stuff, but what about the things you’ve never heard of? That’s right, there are many more advantages of maintaining your body than what meets the eye so without further ado, let’s just get right into it: 1. Improves Mood: It is common among most people to attribute exercise to a physical activity that only focuses on making your body better. We won’t disagree that a larger percentage of doing exercise is regarding the physical stuff, it does provide some advantages on a mental level as well. For instance, exercising for a while will bring a sense of achievement, and every time you push your limit or reach your fitness goal, the sense of ‘feel-good’ increases even more. Furthermore, it also helps in focusing and increasing your coordination among individual body parts since a lot of exercise require correct posture and position to perform many exercises. 2. Increase Stamina: It seems kind of obvious that when you run on the treadmill […]
Apr 11

How to Ease Gym Anxiety at Any Point In Your Fitness Journey

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Whether you’ve been exercising for ages or are brand-new to fitness, these tips will help prevent gym anxiety from ruining your movement practice.   Kickstarting a movement practice for the very first time can feel a lot like going on a first date: Your mind might race with anxious thoughts, your palms may be incredibly sticky, and your stomach could feel like it’s tied in knots. But this so-called gym anxiety isn’t only experienced by beginners. Dipping your toes into barre when you’re a long-time powerlifter or trying a workout class at a different studio than your go-to can also leave you feeling uneasy and intimidated. In fact, Keri Harvey, an NASM-certified personal trainer at FORM Fitness Brooklyn, felt “embarrassed” at an unfamiliar gym just the other day. Ready to test out a machine she had never seen before, Harvey took a beat to read over the equipment’s instructions and safety precautions. Despite being an experienced trainer, “for some reason, it made me feel like I was letting everyone else know that I don’t know what I’m doing,” she says. TL;DR: Gym anxiety can spring up in anyone at any point in their fitness journey. Thankfully, though, there are steps […]
Apr 11

8 Ways to Boost Your Mental Health

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Sometimes, life comes at you fast. Other times, the hustle and bustle just manages to catch up with you. With it can come stress, anxiety, sadness or fear of the unknown — all of which can impact your mental health. Managing your feelings and handling everyday challenges is an important part of maintaining your overall well-being, but sometimes this is easier said than done. Keeping up with your mental health can sometimes mean seeking support from a mental health professional, but it can also mean taking the everyday steps needed to boost your mental and emotional wellness. Here are eight things you can do every day to boost your mental health: Start your day on a positive note Having a morning routine is good, but making sure you’re starting your day on a positive note is important, too. Showing gratitude, whether it’s towards yourself, someone else or something else, can improve your mental health and emotional well-being. Instead of firing up your social media apps as soon as you wake up, take some time to give yourself a compliment or to acknowledge something or someone you’re grateful for. Or do both! Promoting feelings of self-worth can have a powerful effect […]
Apr 11

A Trainer’s Top-Recommended Diet & Exercise Plan To Lose Your Large Belly

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Shrink your belly size with these expert tips and tricks.   Let’s be honest: Weight loss can be a real pain in the you-know-what—especially when it comes to shrinking your belly size. And with so much online noise arguing over which diet is optimal (keto, low-fat, high-carb, low-carb, vegan, carnivore *exasperated sigh*) and which type of workouts are best for melting belly fat, it’s understandable why many people throw their hands up in defeat and continue with their same old eating and exercise habits. Fortunately, we here at ETNT empathize with your weight loss woes and have the ultimate regimen that’ll help you lose your large belly. To help you filter through the online confusion, we asked Kate Meier, CPT, a certified personal trainer with Garage Gym Reviews, to give us the rundown of her top-recommended diet and exercise plan to help you say goodbye to belly fat for good. Regardless of your current diet or fitness level, following this protocol is a surefire way to torch calories and help get you on track to a tighter tummy (and even help you develop those highly sought-after six-pack abs). If you want to see your belly fat vanish into thin air, […]
Apr 10

Science-Backed Ways to Push Through Workout Fatigue

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That tiredness might be all in your head. Here’s how to work past a mental block if your muscles still have some energy.   What makes your muscles want to give up when you’re trying to hold a plank, go the distance on a long run, or do speed drills? Well, research shows that they may not actually be tapped out — but instead are getting mixed messages from your brain. In other words, when you’re putting in the workout time to train your muscles, it’s your mind you may actually need to condition to get past that moment when you want to quit. That’s right: Mental fatigue can seriously affect your workout. Here’s exactly what’s going on, and how to prevent your brain from getting in the way of your gains.   What’s Happening When Mental Fatigue Inhibits Your Workout When you work out, your muscles and your brain are in direct communication. With every step or rep, your muscles are sending signals to the brain, telling it what they need in order to keep going — namely, oxygen and other fuel — and reporting their level of fatigue. The brain then responds, adjusting muscle contraction demands accordingly, says […]
Apr 10

Sleep Better

by kevin in Mind & Body 0 comments
Feeling jumpy, cranky or paranoid? It will probably be a poor night’s sleep. The importance of sleep goes much further than simply getting rid of those dark circles under the eyes and improving one’s mood. A healthy lifestyle is a life where you get adequate and quality sleep. It benefits the heart, helps to control weight, and improves the balance of the mind and much more besides. There was a time when we actually underestimated the power of a good night’s rest. In 1980s Britain, then Prime Minister Margaret Thatcher once claimed she got by on just four hours’ worth of sleep every night. It was the decade of the yuppie and the hard-working young professional who eschewed “sleep is just for wimps.” It was not, of course. Incidentally, Prime Minister Margaret Thatcher spent her last decade suffering from an extreme form of dementia. However, you may not have been aware that your mind is very much active during the time you are asleep. It is during this stage of our daily life that it purges and processes things like our memory. A poor night’s sleep means the brain does not get the opportunity to purge and process, so memory, […]
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