Good Lifestyle

If you ever debate with prolongedunhappiness-or worse,The symptoms associated with depressionThere is no better place to start rectifying the questions in the gym. According to health experts atUniversity of Minnesota, Adding a little more physical activity to your days promotes a better mood, plus self-confidence, and creates a sense of autonomy.

Research shows that adding a simple walk to your daily routine offers a crowd of benefits for mental health. For example, research at Harvard University and published inJama Psychiatry Reports that only one hour of walking a day can reduce the risk of depressive feelings by more than a quarter.

"We have seen a decrease of 26% ratings to become depressed for every significant increase in objectively measured physical activity," explains the author of the studyKarmel ChoiPh.D., Clinical Researcher and Research at Harvard T.H. Chan School of Public Health. "This increase in physical activity is what you can see on your activity activity if you replace 15 minutes of session with 15 minutes walk, or a lounge time with an hour of moderate activity like the fast walk. »

In addition, walking allows your mind to more than just mood. This study published in theJournal of experimental psychology: learning, memory and cognitionfound that walking can also help trigger a "free movement" of creative thoughts and ideas. Meanwhile, another study published in theBritish Journal of Sports Medicine Saved that a 30-minute morning walk helped a group of older adults to improve their ability to think, memory and mental clarity.

Oh, and speaking in the morning, in the morning is an ideal time to get in your daily steps for a number of reasons. Always find you reach Groggily for a morning coffee? Published searches inPhysiology and behaviorReports as little as 10 minutes in the morning can provide a greater renewed energy than a cup of Java. In addition, a study published in the scientific journalMedicine & Science in Sports & Exercise found that a 45-minute early morning walk allowed participants to better withstand images tempting various foods.

So to what extent should you walk every morning? ThroughWebmd:"A good basic rule is to walk for 30-45 minutes, either at once or broken in pieces of 10 minutes. This ends up being 2-4 miles. You can measure the distance by wearing a watch for measuring time or buckling a pedometer to your belt to measure the distance ".

But let's face it: if 20 minutes is all you have, which is better than not walking. But taking into account the previously mentioned conclusions of Harvard, if you can extend your daily walks to an hour, you can even find the most useful to stimulate your feelings of happiness. For even more ways to make your daily walk even more enjoyable and useful, read, because we have listed them here. And for more excellent walking tips, see here forThe Secrets of Walking Your Way to a longer life, according to experts.

More and more companies startThe opening of their offices On the employees once again, you can feel quite disappointed about going back to a daily trip. But, if the geographical plane possible, walking to your work can be a great way to do your way job for you.

This study published in the scientific journalPreventive medecineFound on foot or by bike at work helps to improve mental health and general well-being. In addition, "active commuters" have shown the greater concentration capacity and fewer signs of stress.

"Our study shows that the more people spend moving in cars, the worst of their psychological well-being. And as a result, people feel better when they have a more promenade at work, "says the principal investigatorAdam Martin of the University of Norwich Medical School of East Anglia. And for more reasons to walk, do not miss this list ofIncredible things happening when you walk more, says science.

Nature has been linked to stronger mental health by a number of studies. This one, published inBorders in psychology, Even concluded only 10 minutes spent outside the nature considerably assisted a group of students overworked Destress. Another research project published a few months agoActs of the National Academy of Sciences found that the fact simply a little time experience and soak in the sounds of nature can have incredible health benefits. The sounds of the water of positive emotions allowed to improve the health and the results of health, and the bird sounds helped to relieve stress.

Consider entering your daily walks in a local park or a nature reserve. The combination of walking and nature will make you much more likely to go home with a smile on your face. And for more good advice to take your walks outside, do not missThe only type of march you do not do enough, says science.

Everyone does not live near a beach, lake or river. But if you do, you are going to make walks along the water can help increase the benefits of a daily walk. The researchers have followed a group of participants while they have spent a full walk in an urban area every day for 20 minutes, another week on foot on a beach for 20 minutes each day and a third week spent on the interior for the same periods.

"We have seen a significant improvement in the well-being of the participants and the mood immediately after their walk in the blue space, compared to the march in an urban or at rest",Mark Nieuwenhuijsen, coordinator of the study published inEnvironmental research.

Here's something to keep in mind on your next walk: Think gently and positively about the people you meet and you walk for about. A fascinating study released by theStudies of the journal of happinessAsked a group of volunteers to think more deeply, using three strategies, about the people they encountered while walking.

The first approach, called "kindness of kindness", involved watching others and thinking "I wish this person to be happy". The second was called "interconnection" and involved people and consider the way we all connected (similar hopes, dreams, etc.). Finally, the third approach was colder, asking participants to consider the external appearances of other peoples. The study topics that had practiced love-love and interconnection felt less anxious, happier, more connected, more attentive and more empathic compared to the third experimental group.

"Walk and offer kindness to others in the world reduces anxiety and increases happiness and social connection sentiments," said the author of the studyDouglas Gentil, Professor of Psychology at the Iowa State University. "It's a simple strategy that does not take a lot of time that you can incorporate into your daily activities." And if losing weight is your goal, do not missThe secret to get to a lean body, let's say experts.