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Lengemann: Improve your physical and mental health with exercise

The Elmhurst Press - 10/5/2016

Losing weight, building strong muscles and keeping a strong heart are common reasons to work out. But the next time you're experiencing the "blues," a visit to the fitness center might be the best medicine. Exercise, even a small amount of physical activity each day, can positively impact your mood and overall mental health. Several studies show individuals with depression feel better when exercise is incorporated into their treatment. One reason is that exercise triggers the release of endorphins, small protein molecules produced by cells in your nervous system and other parts of your body. Endorphins work to relieve pain and release chemicals that actually energize a person. Any time is a great time to set new fitness and mental health goals. Try adding one or more of these tips into your schedule this week: ? Park farther away from your office so you have to walk a longer distance. ? Challenge yourself to a stair climb at home while watching TV. ? Go for a brisk walk during the middle of the day. ? Try a new fitness class, such as Zumba, Pilates or yoga. ? Consider personal training sessions. The American College of Sports Medicine states that 150 minutes a week of moderate exercise is all it takes to experience benefits. That's 30 minutes a day, five days a week, and the 150 minutes can be met in multiple sessions such as 10 minutes three times a day. Exercise doesn't have to take hours each day. Once you get into a habit of exercising and incorporating fitness activities into your daily routine, it gets easier to do and will help you feel better physically and mentally. For more information, visit www.EEHealth.org/EMG or call 630-527-5000. Dr. James Lengemann is an internal medicine physician and medical director of Edward Medical Group.