Exercise not only strengthens your body, but also helps improve your mood. A recent article on Fox News summarizes five ways to improve your mood.
One, yoga: more confidence.
A study in the Journal of Alternative and Complementary Medicine found that yoga for an hour, three times a week, can increase levels of neurotransmitters in the body, relieve anxiety, and make people feel confident. A daily practice of 10 minutes at home is sufficient. Novice yogis should learn to breathe correctly: inhale slowly through the nose for a count of 5 seconds and hold for 2 seconds. Then exhale slowly through the nose for a count of 5 seconds to completely expel the air from the lungs.
II. Pilates: sleep well.
A study at Appalachian State University found that practicing Pilates helps relax the mind and body and improves sleep. New York Pilates expert Arisi Ugarro recommends practicing three times a week for an hour each time to significantly improve sleep.
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Three, bike: add energy.
A University of Georgia study found that after 30 minutes on a bike, exercisers feel more energized. Cycling training instructor Rick Mayo recommends cycling at a moderate or slow pace for 15 minutes three times a week.
Four: Lift dumbbells: clear your mind.
A study published in the Journal of Clinical and Experimental Neuropsychology found that participants who performed low-intensity weight lifting 3-5 times a week for a month showed significant cognitive improvement. Experts recommend that you should practice lifting dumbbells 3 times a week, preferably with a dumbbell weight of 1.4-1.8 kg.
V. Tai Chi: Stress reduction.
The British Journal of Sports Medicine and the Journal of the American Medical Association published several studies showing that taijiquan requires not only coordination of limbs and body, soft movements, and rhythmic breathing, but also a high degree of mental concentration and elimination of distractions, which helps regulate the central nervous system and thus detoxify stress. The most effective way to reduce stress is to practice taijiquan for 20 minutes a day.