“What if it didn’t take all that long to make and get some profound benefits? Would you, do it? Many people complain that they don’t have time to do good things for themselves. They don’t or won’t take a few minutes each day to devote to their well-being. They don’t eat, sleep, exercise or think right for their own over-all good. So, what if you could use 7 minutes each day to feel better and get healthier?

Would you, do it? Granted some won’t, but will you? The New York Times, May 9, 2013, reported on the ‘Scientific Seven Minute Workout.’ That’s right, 7 minutes! You use your own body weight, a chair and a wall! Most people could find 7 minutes. Can’t you? Give it a shot, take seven minutes in your day to feel better. If you can’t do the exercises recommended in the article there are other things you can do.

Here’s a link to a NYT wall chart and another to a video which times you in each exercise! Click both to learn the program.

CLICK FOR: NYT Wall Chart Of 7 Minute Exercises

CLICK FOR: Link To Video Of 7 Minute Exercises 

Some other things you can do now to get more exercise naturally. Health experts have suggested taking the stairs instead of elevators. Most recently they suggest getting up and walking for 5 minutes every half hour you sit. If you can’t do that, at least stand up and stretch a bit every 30. Park further away to walk into the store or restaurant. Find more time to move during the day and you’ll greatly benefit.

Learn To Live Life On Your Terms: Create The Life You Want

It is true a period of dedicated exercise has benefits but moving more and moving more often is important. We are designed to move. Until we moved indoors and into offices and in front of TVs and computers we moved throughout the day. We foraged, hunted, farmed, fished, walked and were far more fit as a result. Indoor work and leisure led to the couch potato and people wildly out of shape.

MOVE!

More people take better care of their cars than their bodies. They put better fuel in their tank than fuel in their body. It is time to start taking care of yourself. Don’t skimp on the only body you have. It is not just your body that needs exercise, movement and stimulation. Your mental, emotional, spiritual are important too. Exercise has a great effect on the entire person. Do it! If you don’t you won’t benefit.

Research has demonstrated that exercise is a proven effective strategy in overcoming depression.  One study from Psychosomatic Medicine, 62, 633-638 found that 3 groups of patients used medication, a combination of medication and exercise and exercise alone to treat depression. All three groups experienced similar improvements in the beginning of the research.

Learn To Live Life On Your Terms: Create The Life You Want

However, the follow up months later proved to have some different dramatic results. These are important to note. You don’t have to be depressed to experience the benefits noted. Of those who had been prescribed medication alone 38% had slipped back into depression 6 months later. Those who were prescribed medication and exercise fared slightly better at 31%. These are important findings. Know this.

The exercise only group’s relapse rate was just 9%. The biggest and long-lasting change came when patients used only exercise to manage their emotions. There may be another reason for this positive change. Exercise proved beneficial for the 2 research groups. The reason the ‘exercise only’ group may have better results IS due to getting exercise and experiencing being in control of their changes.

Being in charge is a significant predictor of positive outcomes. Because they are in control, they can initiate and maintain the results. This means this group had to be self-initiators. They could not and did not rely on an outside element or ingredient to assist them. They did it by themselves. They had to make themselves do the exercise and this alone has positive implications and benefits.

Learn To Live Life On Your Terms: Create The Life You Want

Thus, they were able to continue whereas the others did not. The efficacy of medication has been called into question in several studies. It is reported to be less effective than placebo in some research. This indicates that it’s not the medication that may be effective but the Placebo Effect or the belief that it has some benefit.

Still, it is frequently recommended in conjunction with therapy or other practices even though by itself it may have no merit. I’m not a doctor and am making no medical recommendations. I find all the research in this arena worth looking into. I think finding those practices that provide the individual the most benefit makes the most sense. Ultimately, each of us must come to our own well-informed conclusions.

The important news for all of us IS you don’t need to be diagnosed as depressed to improve your mood and feel happier. Exercise helps your brain grow healthier. It releases important hormones for well-being. It helps you feel better, think better, relax more and sleep better. If you can take more time to exercise, then take it. Do something positive for yourself because you will be glad you did.

Learn To Live Life On Your Terms: Create The Life You Want

Walk for at least 20 minutes. Do this two, three times a day if you’re able. An uninterrupted hour daily walk outside is even better. Make a schedule to include your own mental, emotional and physical fitness. Thinking and feeling better is easy when you devote some time to it! Find a way to manage your time to engage in healthy practices. If nothing else go out on your lunch break and take a stroll. Walk, jump, skip, run, stretch, skateboard. Do anything that gets your body moving. Dedicate yourself to your own well-being. What positive daily practice will you commit to today? Celebrate everything! ” Rex Sikes