Got 10 Minutes? Here's how to feel better.
Decrease fatigue by riding a bike. A preliminary study of 14 subjects shows that brief periods of exercise improve mood.
Ten minutes of moderate exercise are enough to improve overall mood, as well as increase vigor and decrease fatigue, according to research published in this month's Health Psychology.
"These results offer initial and tentative guidelines for the prescription of aerobic exercise toward the enhancement of psychological health," says psychologist Cheryl Hansen of Northern Arizona University in a statement released from the Center for the Advancement of Health. Hansen followed 14 female college students who rode an exercise bicycle just once a week for four weeks.
They pedaled at a moderate pace for either 10, 20 or 30 minutes. A control group sat quietly for 30 minutes instead. Exercise beyond 10 minutes added no further benefit to mood, the researchers discovered.
Participants wore a heart rate monitor and were instructed to maintain a personal target heart rate by pedaling faster or slower. Before and after each test, the participants took a mood questionnaire.
"This study suggests that 10-minute bouts may provide some measure of psychological benefit, at least to the college-age population, with little improvement from longer workouts," Hansen says.
The findings complement daily exercise recommendations of the Centers for Disease Control and Prevention as well as the American College of Sports Medicine. To obtain the physical health benefits of exercise, including better heart and lung fitness, at least 30 minutes of moderate activity is recommended. The half-hour of exercise can be broken up into short bursts throughout the day.
The researchers suggest future research efforts should attempt to confirm their smaller pilot study findings, as well as to firmly establish the minimum amount of exercise needed to improve mood.
"Knowing the minimum length of time needed to experience positive mood changes, along with the latest exercise recommendations, a health psychologist can make exercise prescriptions that maximize both psychological and physical effects," Hansen concludes.
Medical disclaimer: It is not the intention of this article to provide specific medical advice, but rather to provide users with information to better understand their health and their diagnosed disorders. Specific medical advice should not be provided or accepted without a thorough physical examination. Consult with a qualified physician for diagnosis and for answers to your personal questions.
July 11, 2001 (© DO health network)
"These results offer initial and tentative guidelines for the prescription of aerobic exercise toward the enhancement of psychological health," says psychologist Cheryl Hansen of Northern Arizona University in a statement released from the Center for the Advancement of Health. Hansen followed 14 female college students who rode an exercise bicycle just once a week for four weeks.
They pedaled at a moderate pace for either 10, 20 or 30 minutes. A control group sat quietly for 30 minutes instead. Exercise beyond 10 minutes added no further benefit to mood, the researchers discovered.
Participants wore a heart rate monitor and were instructed to maintain a personal target heart rate by pedaling faster or slower. Before and after each test, the participants took a mood questionnaire.
"This study suggests that 10-minute bouts may provide some measure of psychological benefit, at least to the college-age population, with little improvement from longer workouts," Hansen says.
The findings complement daily exercise recommendations of the Centers for Disease Control and Prevention as well as the American College of Sports Medicine. To obtain the physical health benefits of exercise, including better heart and lung fitness, at least 30 minutes of moderate activity is recommended. The half-hour of exercise can be broken up into short bursts throughout the day.
The researchers suggest future research efforts should attempt to confirm their smaller pilot study findings, as well as to firmly establish the minimum amount of exercise needed to improve mood.
"Knowing the minimum length of time needed to experience positive mood changes, along with the latest exercise recommendations, a health psychologist can make exercise prescriptions that maximize both psychological and physical effects," Hansen concludes.
Medical disclaimer: It is not the intention of this article to provide specific medical advice, but rather to provide users with information to better understand their health and their diagnosed disorders. Specific medical advice should not be provided or accepted without a thorough physical examination. Consult with a qualified physician for diagnosis and for answers to your personal questions.
July 11, 2001 (© DO health network)
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