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Christopher . . .  read more

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Jessica Appleby
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Peter Pollack
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Christopher . . .  read more

When you hear someone refer to mental health, what they are really referring to is the state of emotional, psychological, or social well-being, affecting how one thinks, feels, and acts (CDC, 2023). While most people think of being healthy as physically fit, most don’t typically think about the state of their mind. When it comes to overall health, mental and physical health are both equally important. For example, depression increases the risk for many physical diseases, typically long lasting conditions like diabetes, heart disease, and stroke (CDC, 2023).

How Common are Mental Illnesses

According to the Center for Disease Control and Prevention (2023) :

❖ More than 1 in 5 US adults live with a mental illness

❖ Over 1 in 5 youth (ages 13-18) either currently or at some point during their life have had a debilitating mental illness

❖ About 1 in 25 US adults live with a serious mental illness (schizophrenia, bipolar disorder, or major depression)

The Effects of Physical Activity on Mental Health
Studies have shown there to be positive effects in regards to exercise and mental health. According to Mayo Clinic, regular exercise may help to ease or reduce depression and anxiety by releasing “feel good” endorphins and taking your mind off of the worry. But, how much exercise and or physical activity does one need to feel these effects? While the ACSM recommends up to 150 minutes of moderate intensity and 75 minutes of vigorous intensity physical activities, this is just the recommendation to meet the goals for aerobic capacity. Any amount of exercise is beneficial in regards to building a healthy mind.

How to Get Active and Stay Active
There are many ways to get started with physical activity, the questions becomes, how does one get started with activity and avoid the cycle of getting started, falling off, and ending back up where they started. Below are a few ways to maintain physical activity after getting started:

❖ Find something that you enjoy: Finding a form of physical activity that you enjoy keeps it from feeling more like something you “should” do. But, this can be avoided if you look forward to physical activity because it is fun for you.

❖ Get support: Having friends and family to support you in your journey will help keep you motivated to stay active.

❖ Set reasonable goals: By setting obtainable goals for yourself will help to keep you focused rather than disappointed.

❖ Think of physical activity as something that is helping you: Thinking of physical activity as something that is benefiting you will make it easier to stay consistent, rather than something you should do just because you are told to.

❖ Prepare for obstacles: Knowing that there will be obstacles at some point in your journey will help you to better prepare for when those occur and minimize discouragement.

References
“Depression and Anxiety: Exercise Eases Symptoms.” Mayo Clinic, Mayo Foundation
for Medical Education and Research, 23 Dec. 2023,
www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.

“About Mental Health.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 25 Apr. 2023, www.cdc.gov/mentalhealth/learn/index.htm.

Physical activity is essential for maintaining good health and well-being. However, many individuals face barriers that hinder their ability to engage in regular exercise. These barriers can range from personal obstacles to environmental challenges. There are many different barriers one may face, and in this blog we will go over four common barriers.

Lack of Time is one of the most common barriers to physical activity. Many people lead busy lives with work, school, family responsibilities, and other commitments that leave little room for exercise. However, finding time for physical activity is possible with proper planning and prioritization.

• Schedule exercise sessions: Treat exercise like any other appointment and schedule it into your day. Just 30 minutes a day, 5 days a week to reach the physical activity guidelines (How

 . . .  read more

by: Bryson Winterbottom

Cardiovascular training and resistance training are the two primary forms of exercise that contribute to an overall healthy body. Both of these forms of exercise produce different adaptations to help facilitate a strong healthy body. With the percentage of adults in the United States who fall in the category of obese being 41.9% we must understand which form we may reap the most benefits from in regards to calories burned (Stierman et al., 2021). Depending on your preferences, one could be better than the other in regards to helping you reach your body composition goals.

Resistance Training

Resistance training is a form of exercise that is performed against a type of resistance to improve muscular strength, endurance, and size. Engaging in resistance training does not burn nearly as many calories during exercise as cardiovascular training. However, it has been shown that resistance training can improve one’s resting metabolic rate by 7% after several weeks (Westcott, 2012).  In other words, resistance training might not burn as many calories during exercise as cardiovascular training but can lead to a higher metabolism overall causing you to burn more calories throughout the day when at rest.

Cardiovascular training

Cardiovascular training involves activities that get your heart rate up for extended periods such as walking,  jogging, cycling, etc. Cardiovascular training burns significantly more calories during exercise than resistance training. However, in regards to increasing one’s resting metabolic rate (calories burned at rest), it is lower than that of resistance training (MacKenzie-Shalders et al., 2020).

Conclusion

Overall these two forms of exercise are a great way to improve your overall body composition. It is important to understand that this is a general idea and that the total amount of calories burned also heavily depends upon the duration and intensity of exercise for each modality. A fair comparison can only be made if duration and intensity across both forms of exercise are of equivalence. Including both types of exercise in your training is great for overall health but depending on your preferences you may want to place a larger emphasis on the one that you think can help you reach your body composition goals more effectively.

​​References

MacKenzie-Shalders, K., Kelly, J. T., So, D., Coffey, V. G., & Byrne, N. M. (2020). The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. Journal of Sports Sciences, 38(14), 1635–1649. https://doi.org/10.1080/02640414.2020.1754716

Stierman, B., et al. (2021). National Health and Nutrition Examination Survey 2017–March 2020 Prepandemic Data Files Development of Files and Prevalence Estimates for Selected Health Outcomes. (158).

Westcott, W. L. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209-216. https://doi.org/10.1249/JSR.0b013e31825dabb8