To Ease Depression, Stress and Anxiety in a Minutes

Stress, Anxiety and Depression affects nearly 19 (Nineteen) million adults each year, yet this common disease is often misunderstood or misdiagnosed. While depression can’t simply be willed away by “shaking off” your blues, there are many effective treatments that can bring joy back into your  healthy life.

Stress ,Anxiety & Exercise

Exercise is also considered vital for maintaining mental and strong fitness, & it can reduce stress instantly. Exercise is more effective and useful at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. Another physical benefits of exercise to improving physical condition & fighting against disease have long been established,& physicians, doctors always encourage staying physically activities.

Exercise and Anxiety Disorders

Stress & anxiety are a normal part of life, but anxiety disorders, which affect 40 (forty) million adults, are the most common psychiatric illnesses in the U.S. The result and benefits of exercise may well extend beyond stress relief to improving anxiety & related disorders.According to some research studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting. One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.

How exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout. Some part of studies show that exercise can work quickly to elevate depressed mood in many people. Although the effects may be temporary, they demonstrate that a brisk walk or other simple activity can deliver several hours of relief, similar to taking an aspirin for a headache.

In the result of research and experiments Science has also provided some evidence that physically active people have lower rates of anxiety and depression than sedentary people. Exercise may improve mental health by helping the brain cope better with stress. In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next 5 years.

EXERCISES for Healthy Life

1. Dress in layers. Exercise in layers that you can remove as you start to sweat and put back on as needed. 
2. Protect your hands, feet, and ears. Make sure your extremities are warm and wear gloves, socks, and headbands to prevent frostbite. 
3. Pay attention to weather conditions and wind chill. Rain and wind can make you even more vulnerable to the effects of the cold. If the temperature is below zero degrees and the wind chill is extreme, consider taking a break or finding an indoor activity. 
4. Choose appropriate gear. It gets dark earlier in the winter, so be sure to wear reflective clothing. Wear shoes with enough traction to prevent falls in snow or ice. 
5. Remember sunscreen. It's just as easy to get burned in the winter as in summer, so don't forget the SPF. 
6. Head into the wind. Plan your route so the wind is at your back toward the end of your workout to prevent getting a chill after working up a sweat. 
7. Drink plenty of fluids. It can be harder to notice the symptoms of dehydration in cold weather, so drink fluids before, during, and after a workout, even if you're not thirsty. 
8. Know the signs of frostbite and hypothermia. Know the signs and get help immediately to prevent frostbite and hypothermia. 
9. 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
10. Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.  
11. Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
12. Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
13. Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
14. Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.