This recent study of over one million people demonstrates that those who exercise experience 43% more mental health than those who don’t.
Let me say that again, 43% better mental health.
Folks, imagine a drug that improves depression by 43%?
By far that would be the most successful pharmaceutical drug for depression to date. The news would be all over the news – headlines everywhere, the top story on CNN and Fox, the front cover of the New York Times (NYT).
But you likely don’t know about this strong association between exercise and mental health until now.
While all exercise in this study decreased what authors called “mental burden,” the most significant associations were seen for popular team sports like soccer and basketball, cycling and aerobic and gym activities.
Activities like yoga and tai chi had a nearly a 23% reduction in poor mental-health days.
For maximal benefit exercise duration was about 45 minutes a day, three to five times per week, according to the study.
Mental health is generally defined as depression, anxiety, post-traumatic stress and general stress.
By the way, the association between exercise and mental health is not new. Actually, the science is ridiculously old.
A few months ago in another prestigious journal, JAMA, they looked at close to eighteen thousand middle-age people noticed a significant decrease in depression, death from heart disease and death from heart disease specifically associated with depression.
In addition to mental health, exercise is also linked with lower risk of dying from prostate cancer.
A study that tracked tens of thousands of midlife and older men for more than 20 years has found that vigorous exercise and other healthy lifestyle habits may cut their chances of developing a lethal type of prostate cancer by up to 68 percent. While numerous lifestyle factors such as eating tomatoes, not smoking, eating fewer process meats and exercise contributed to less prostate cancer-related deaths, the connection with exercise was most substantial.
Again, 68% less prostate cancer mortality! Lord!
In addition, I have talked about the benefits of exercise in men undergoing hormone therapy for prostate cancer – HERE is the link.
How to start an Exercise Regimen right for you.
The first thing is to quit making excuses for why you are not physically active.
HERE is a list of common excuses why you are not physically active, and I suggest you stop making them and get going. Seriously.
Physical activity is real medicine and one of the most powerful types to not only prevent many disease but also to treat it.
The other point here is that as one ages building strength becomes essential.
You see, the body wants to muscle waste as one age – a process called sarcopenia – and you need to fight that as your life depends on it because it does.
The best method to fight that is by practicing weight resistant exercises.
Research shows the stronger you are, the longer you live.
Two years ago, along with my regular strength training routine, I began Krav Maga (KM), an Israeli martial art.
The reason I began training in KM was because I was itching for something new and completely out of my comfort zone. Additionally, I always enjoyed combat sports so why not try it.
And I love it. There is a community element that is pretty cool. While my fighting partners and I don’t necessarily have drinks together, we do talk about life, fighting, and current events when we are at our KM school.
Interestingly, a recent NYT article demonstrates and aging researcher from Harvard, Dr. Kirk Daffner, trains in Greek Karate ( known as Pankration) with his teacher who is 90 years old. In martial arts, Dr. Daffner explains, not only is there mental stimulation and movement but also social engagement and connection, which is likely therapeutic.
The takeaway for today is to get out of your comfort zone, quit making excuses and start consistently moving your body. Join a group of whatever you like, yoga, cycling, running, martial arts, whatever.
The other thing is to exercise every day. That’s right. Every single day you should do 20 to 60 minutes of something physical. One day you can do stretching, the other day, say, yoga, third-day weight resistance, day four tennis, etc.
Even if its ten minutes a day, that’s good for now. Just go!
You get as much benefit from the volume of exercising (doing it often) as you do from the intensity.
Lastly, while I like lifting weights by myself – as it is a form of active meditation for me – my neighbor Scott (above pic) joins me on Sunday mornings for a session we call “lift and learn.”
We made this “lift and learn” thing up. Primarily, we do either barbell squats or deadlifts, with pull ups and push ups then talk about improving our lives as men. Anything from religion to philosophy to raising kids is on the table. I have to say this one of the most enjoyable events of my weeks, and I feel empowered after our Sunday morning sessions. I think Scott does too.
Here’s the bottom line; Implementing the science it what it’s all about. Team activities seem to be extremely beneficial for your health and longevity. But if for whatever reason joining a fitness group is not an option, just put on some sneakers and go for a 10-minute walk. Start somewhere, and you will see how beautifully you will progress and fee.
The Three Recent Blog Post
Related Posts on Exercise and Prostate Cancer
CaPLESS RETREAT (will close for registration tonight, August 26th at midnight)
The CaPLESS Retreat is coming in September 14 – 16, 2018 to help prostate cancer (CaP) thrivers live their best life by implementing science-based lifestyle practices. Prostate cancer is an opportunity to live healthier than before your diagnosis. Learn how. There is limited space.