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Exercise is not just about physical fitness, it also benefits mental health. College students often struggle with anxiety and depression, and exercise can help improve their mood and well-being. Even small amounts of exercise, like 20 minutes a day, can have positive effects. Studies have shown that higher levels of physical activity are linked to better mental health in students. Exercise reduces stress, increases energy, and improves sleep. It also releases endorphins and neurotransmitters that boost mood. Incorporating exercise into daily routines doesn't have to be complicated or expensive. Walking, taking the stairs, or finding activities you enjoy can make a difference. Prioritizing mental health is crucial in today's demanding world, and exercise is a powerful tool in achieving overall wellness. Good morning, early birds. My name is Nancy. I'm Anika. And I'm Claudia. With the warmer weather, it's the perfect time to talk about getting that sweat in. And if you are like me, you've been waiting all winter to shed those layers and bust out your favorite pair of shorts. Moreover, you know what? While building these summer bodies, we will dive deep into a more critical issue, mental health. Exercise is not only about the benefits to your physical body or strength. It's about giving your mental health the tender, loving care it needs. Especially when it comes to the constantly tired, stressed, and weary college students that we all are. In an article by the New York Times, How Exercise Could Lead to a Better Brain by Gretchen Reynolds, scientists in the past few months have discovered that exercise appears to build a brain that resists the physical foliage and enhances cognitive ability. Before we delve further into the numerous benefits of exercise, let's take a closer look at what exercise actually entails. It may feel tiring to fit exercise into your college schedule, but you don't need that much to incorporate to feel the positive effects. According to the Mayo Clinic, adults only need about 150 minutes of moderate aerobic activity a week, which is only about 20 minutes daily. Additionally, you can substitute this with 75 minutes of rigorous aerobic activity a week, or about 10 minutes a day. Furthermore, the Mayo Clinic shares that this exercise does not have to be what we traditionally think of, like running, weightlifting, playing a sport, and more. It can also include other physical activities, such as gardening, washing your car, or walking around the block. All of these different forms of physical activity are linked to improving your mood and mental condition. So now we're going to delve a bit deeper into the statistics submitted in regards to how much college students need to maintain a better mental health. Collegiate students are often in need of a boost to their mood and mental condition. In their 2023 report, the Penn State Center for Collegiate Mental Health found that 24.8% of college clinicians said that anxiety was their top concern of student patients, and 14.4% said that depression was their top concern. With numbers this high, it is vital that we focus on ways that college students can work to improve their mental well-being. Exercise is one of these great ways. According to the National Library of Medicine, exercise has numerous benefits. It has been linked to improved sleep, increased interest in sex, better endurance, stress improvement in mood, increased energy and stamina, reduced tiredness that can increase mental alertness, weight reduction, reduced cholesterol, and improved cardiovascular fitness. Have you ever experienced the challenge of waking up for your 8 a.m. class, and when that class is over, you feel more satisfied and confident for the rest of your day? Connecting the habit of exercise can feel as dreadful as this, but in the end, you are left with improved confidence, well-being, and anxiety reduction. Taking on for the next day in class. Implementing those steps in ways can easily have preventative effects on mental illnesses. Now let us review some studies that examine the impact of exercise on mental health. In a 2006 study titled Exercise for Mental Health, published in the Primary Care Companion to the Journal of Clinical Psychiatry, authors Ashish Sharma, Rishan Madan, and Frederick D. Petty discuss the significant impact of exercise on mental well-being. They highlight how lifestyle changes, particularly exercise, can be instrumental in improving health and the quality of life. In a study titled Physical Activity and Mental Health in Undergraduate Students, published in the International Journal of Environmental Research and Public Health in January 2023, Gabriel Romo, Jorge Sanchez, and others delve into the relationship between physical activity and mental health among undergraduate students. The researchers aim to understand the relationship between physical activity and mental health in undergraduate students. The researchers aim to understand how various factors, including the level and type of physical activity, influence mental health outcomes in this population. They conducted a descriptive and cross-sectional study involving 847 undergrad students whose physical activity and mental health were measured. Their findings reveal a significant relationship between students' physical activity levels and mental health status. Higher total physical activity levels corresponded to better mental health scores. Notably, high commuting and leisure time physical activity levels were associated with improved mental health, while moderate levels of occupational physical activity also positively affected mental health status. Now that we've covered the correlation between mental health and increased exercise, let's delve into the science behind these findings. Exercise has emerged as an effective ally in the fight against stress and anxiety, providing a comprehensive approach to mental health. Exploring its mechanisms reveals a multifaceted influence, ranging from producing endorphins – the body's natural mood boosters – to lowering stress chemicals such as cortisol. Physical activity also promotes a sense of success and empowerment. Exercises' stress-relieving benefits stem from both physiological and psychological aspects. Aerobic exercises enhance the production of neurotransmitters such as serotonin and dopamine, essential for mood regulation and relaxation. Furthermore, regular exercise improves cardiovascular health, which leads to better health outcomes in this population. In addition, aerobic exercise helps reduce stress and anxiety. Furthermore, regular exercise improves cardiovascular health, which leads to better brain circulation and oxygenation, sharpening cognitive performance and stress resilience. Incorporating exercise into daily routines doesn't necessitate a gym membership or expensive equipment. Simple tactics can offer substantial results. Walking by foot or bicycle, taking the stairs instead of the elevator, and adding brief bursts of exercise throughout the day are all ways to live a more active lifestyle. Furthermore, finding activities you enjoy – whether yoga, dancing, or hiking – improves adherence and satisfaction. Individuals who prioritize physical activity and see it as an essential component of self-care can proactively manage stress and create long-term resilience. As we close up, I want to remind you that prioritizing your mental health is not a luxury but rather a necessity. In a world of constant demands and pressures, looking after your mind is the foundation of a fulfilling existence. By adding fitness into your everyday routine, you not only improve your physical health but also strengthen your mental resilience. So, go for a stroll, hit the gym, or dance like no one's watching. Do whatever makes you happy and healthy. Join us for future episodes as we explore holistic wellness practices more deeply. Remember, your mental health is essential and you deserve to thrive. Until next time, take care of yourselves.