You’ve probably heard all the facts about how getting 30 minutes or more of exercise per day is ideal for your physical health. But did you know that getting exercise can also improve your mental health? Studies have shown time and again that people who are more physically fit have a lower risk of developing depression and experience improved emotional well being.  As little as 20 minutes per week can keep your mind healthy and your memory active! Let’s take a closer look at one important study . . .

Physical Activity and Your Mental Health
A study was conducted of more than 19,000 men and women in Scotland.  They completed surveys about their mental health and their physical activity.

These surveys were taken between 1995 and 2003 and covered a wide range of activities, including sports, walking, heavy-duty housework and gardening.  The participants indicated details such as how often and how intense they performed each activity. 
3,200 of the participants had high levels of psychological distress.

Those who got about 20 minutes of physical activity per week were less likely to report psychological distress.  Usually the physical activity was some type of sport. 

Exercise also has been proven to help manage stress, according to Mark Hamer, PhD, of University College London's department of epidemiology and public health.

20 minutes is good, but more is better.

"Although as little as 20 minutes of physical activity might provide some benefit, those individuals that were physically active every day had the lowest risks of mental and physical ill health," Hamer said. "Therefore, I'd recommend sticking to current guidelines that suggest at least 30 minutes of moderate to vigorous activity five times per week."

The study that was printed in the British Journal of Sports Medicine does not show which came first, active lives or less psychological distress.  "The state of depression can make people less active," Hamer says.

Results of different tests in the past have shown that people who exercised at least 3 or more days per week were 32 percent less likely to develop dementia that those who exercised less than that.  Also, the results of studies for Alzheimer’s disease were similar.  The reasoning behind this finding is that the improved circulation and oxygen transport to the brain during exercise improves cognitive function.

So, what does this all mean?  Well, for one it means that you can have an active role in your mental and emotional health.  Evidence continues to prove that regular exercise has a positive effect on your brain and your body.  Exercising is the key to a happy and emotionally healthy life. 

And, given the results above, you do not have to exercise hours and hours at the gym, nor do you have to spend tons of money on lots of exercise videos or equipment.  Only a few minutes a couple days a week will improve your mental and physical health. 

However, if you can fit in more exercise within a weeks’ time, you can increase your benefits for overall health and significantly decrease your risk for a number of illnesses and diseases.  

So, isn’t it time you got up and got moving towards a happy and healthy life?