Aarushi Bhadury

Prescription for Mind: Exercise As Depression Treatment

Exercising for mental health (Credit-Freepik)

Depression can cast a long shadow, affecting every aspect of life. While traditional treatments like therapy and medication are essential, incorporating exercise into your routine can be a game-changer. Physical activity offers a multitude of benefits for those struggling with depression. Here is how exercise can positively impact your mental and physical well-being. 

<h2><span rel="noindex">Endorphin</span> boost</h2>

Exercise is a natural mood enhancer. When you engage in physical activity, your brain releases endorphins, neurotransmitters that act as natural painkillers and mood elevators. These feel-good chemicals can help reduce feelings of sadness, anxiety, and irritability, common <span>symptoms of depression</span>. 

Struggling with sleep is a <span>common complaint</span> among individuals with depression. Regular exercise can help regulate sleep patterns, making it easier to fall asleep and stay asleep. Better sleep quality leads to increased energy, improved mood, and enhanced cognitive function, all of which are essential for managing depression. 

Engaging in physical activity can boost your self-esteem and confidence. Achieving fitness goals, no matter how small, gives you a sense of accomplishment and mastery. This can help counteract the negative self-talk often associated with depression and improve your overall outlook on life. 

<h2>Distraction from negative thoughts</h2>

Depression can lead to a cycle of negative thoughts. Exercise provides a much-needed distraction from these ruminative thought patterns. Focusing on physical exertion and bodily sensations can help break the cycle and create mental space. 

Many forms of exercise involve social interaction, such as group fitness classes or team sports. Connecting with others through physical activity can help combat feelings of <span>isolation</span> and loneliness, which are common symptoms of depression. Building social connections can provide support and a sense of belonging. 

It might seem counterintuitive, but exercise can actually increase energy levels in people with depression. While fatigue is a common symptom, regular physical activity helps improve energy metabolism and combat the persistent tiredness associated with the condition. 

Depression can lead to changes in appetite, either overeating or loss of appetite. Exercise can help regulate appetite and promote healthier eating habits. Regular physical activity can also help improve digestion and overall bodily functions. 

<span>Chronic stress</span> is often a contributing factor to depression. Exercise is an effective stress management tool. Physical activity helps release pent-up tension and promotes relaxation. By reducing stress levels, exercise can alleviate depressive symptoms and improve overall mood. 

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Depression can cast a long shadow, affecting every aspect of life. While traditional treatments like therapy and medication are essential, incorporating exercise into your routine can be a game-changer. Physical activity offers a multitude of benefits for those struggling with depression. Here is how exercise can positively impact your mental and physical well-being. Endorphin boostExercise is a natural mood enhancer. When you engage in physical activity, your brain releases endorphins, neurotransmitters that act as natural painkillers and mood elevators. These feel-good chemicals can help reduce feelings of sadness, anxiety, and irritability, common symptoms of depression. Improved sleepStruggling with sleep is a common complaint among individuals with depression. Regular exercise can help regulate sleep patterns, making it easier to fall asleep and stay asleep. Better sleep quality leads to increased energy, improved mood, and enhanced cognitive function, all of which are essential for managing depression. Increased self-esteemEngaging in physical activity can boost your self-esteem and confidence. Achieving fitness goals, no matter how small, gives you a sense of accomplishment and mastery. This can help counteract the negative self-talk often associated with depression and improve your overall outlook on life. Distraction from negative thoughtsDepression can lead to a cycle of negative thoughts. Exercise provides a much-needed distraction from these ruminative thought patterns. Focusing on physical exertion and bodily sensations can help break the cycle and create mental space. Social connectionMany forms of exercise involve social interaction, such as group fitness classes or team sports. Connecting with others through physical activity can help combat feelings of isolation and loneliness, which are common symptoms of depression. Building social connections can provide support and a sense of belonging. Boosted energy levelsIt might seem counterintuitive, but exercise can actually increase energy levels in people with depression. While fatigue is a common symptom, regular physical activity helps improve energy metabolism and combat the persistent tiredness associated with the condition. Better appetite regulationDepression can lead to changes in appetite, either overeating or loss of appetite. Exercise can help regulate appetite and promote healthier eating habits. Regular physical activity can also help improve digestion and overall bodily functions. Reduced stressChronic stress is often a contributing factor to depression. Exercise is an effective stress management tool. Physical activity helps release pent-up tension and promotes relaxation. By reducing stress levels, exercise can alleviate depressive symptoms and improve overall mood. 

prescription for mind: exercise as depression treatment

Health and Me

Should People Suffering From Migraines Exercise? Neurologist Answers

For people who suffer from migraines, even normal activities like concentrating on work, holding a conversation can be difficult. These are things we do not think twice about, however, simply going through these can be a major task for people who suffer with migraines. 

So, what about exercising? It is an activity that requires a lot of movements, some of which require you to do movements that jerk your body like jumping jacks. Is it safe for people with migraines to work out? According to <span>Dr Sudhir Kumar</span>, a Hyderabad-based neurologist, the answer is yes. 

Getting regular physical activity is hugely helpful for people who get migraines because it can often make your headaches happen less often and feel less painful when they do occur. While a super-hard, intense workout might seem like it would only make your head hurt more, exercising smart and making it a habit can be a very effective way to prevent future migraine attacks. However, there are some things you need to keep in mind before doing so. 

<h2>How to <span rel="noindex">Exercise Smartly to Prevent Migraines</span> </h2>

To get the most benefit from working out and avoid accidentally causing a migraine, people need to be mindful of five simple rules: 

It's the steady routine that pays off. Doing regular exercise at a medium effort level (moderate intensity) helps keep migraines away. On the flip side, sudden, super-tough, or "all-or-nothing" workouts—like running a marathon with no training—can shock your system and easily trigger an attack. The goal is to build a steady habit, like a morning walk or a bike ride a few times a week, rather than pushing yourself to exhaustion once a month. 

<h4>Figure Out Your Personal Triggers </h4>

Everyone is different, and certain activities might be a trigger just for you. For instance, some people find that lifting very heavy weights causes a headache, while others get one from running outdoors on a very sunny day or simply forgetting to properly warm up their muscles. The best way to understand these unique headache causes is to keep a diary of your headaches and write down what you did right before the migraine started. 

<h4>Watch the Clock (Timing Matters) </h4>

Doing a very intense workout right before bed, late in the evening, can make it hard for you to fall asleep or get good rest. Poor sleep is a well-known migraine trigger, so late-night intensity can create a double problem. To protect your sleep, it's generally best for migraine sufferers to plan their workouts for the morning or during the day. 

Your surroundings can put stress on your senses. To avoid this sensory strain, choose a workout spot that is comfortable. Cool, well-aired rooms with soft lighting are much better than places that are hot, stuffy, or have bright, intense lights that can make your head ache worse. 

<h4>Try Adding Mind-Body Activities </h4>

You can actually increase the headache-fighting power of your physical activity by adding calming practices. Things like yoga, deep breathing exercises, and mindfulness meditation are great because they help you manage stress and relax tight muscles in your neck and shoulders, both of which are common contributors to migraine pain. 

<h4>Do Aerobic Exercises Help Migraines?</h4>

Dr. Sudhir explains that scientific research has repeatedly shown that regular aerobic exercise—that's any activity that gets your heart pumping, like brisk walking, cycling, or swimming—is highly effective. The recommendation is to aim for a moderate effort level, for about 30 to 40 minutes, three times a week. In fact, some studies suggest that doing this type of exercise consistently can reduce the frequency and severity of migraines just as well as certain preventive medications. The very best approach combines this steady cardio with gentle strengthening and stretching exercises for your neck and shoulders.

Migraines and exercises

dr sudhir kumar

Can you Exercise with migraines

neurologist explains migraines

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For people who suffer from migraines, even normal activities like concentrating on work, holding a conversation can be difficult. These are things we do not think twice about, however, simply going through these can be a major task for people who suffer with migraines. So, what about exercising? It is an activity that requires a lot of movements, some of which require you to do movements that jerk your body like jumping jacks. Is it safe for people with migraines to work out? According to Dr Sudhir Kumar, a Hyderabad-based neurologist, the answer is yes. Getting regular physical activity is hugely helpful for people who get migraines because it can often make your headaches happen less often and feel less painful when they do occur. While a super-hard, intense workout might seem like it would only make your head hurt more, exercising smart and making it a habit can be a very effective way to prevent future migraine attacks. However, there are some things you need to keep in mind before doing so. How to Exercise Smartly to Prevent Migraines To get the most benefit from working out and avoid accidentally causing a migraine, people need to be mindful of five simple rules: Be Consistent, Not Extreme It's the steady routine that pays off. Doing regular exercise at a medium effort level (moderate intensity) helps keep migraines away. On the flip side, sudden, super-tough, or "all-or-nothing" workouts—like running a marathon with no training—can shock your system and easily trigger an attack. The goal is to build a steady habit, like a morning walk or a bike ride a few times a week, rather than pushing yourself to exhaustion once a month. Figure Out Your Personal Triggers Everyone is different, and certain activities might be a trigger just for you. For instance, some people find that lifting very heavy weights causes a headache, while others get one from running outdoors on a very sunny day or simply forgetting to properly warm up their muscles. The best way to understand these unique headache causes is to keep a diary of your headaches and write down what you did right before the migraine started. Watch the Clock (Timing Matters) Doing a very intense workout right before bed, late in the evening, can make it hard for you to fall asleep or get good rest. Poor sleep is a well-known migraine trigger, so late-night intensity can create a double problem. To protect your sleep, it's generally best for migraine sufferers to plan their workouts for the morning or during the day. Pick the Right Environment Your surroundings can put stress on your senses. To avoid this sensory strain, choose a workout spot that is comfortable. Cool, well-aired rooms with soft lighting are much better than places that are hot, stuffy, or have bright, intense lights that can make your head ache worse. Try Adding Mind-Body Activities You can actually increase the headache-fighting power of your physical activity by adding calming practices. Things like yoga, deep breathing exercises, and mindfulness meditation are great because they help you manage stress and relax tight muscles in your neck and shoulders, both of which are common contributors to migraine pain. Do Aerobic Exercises Help Migraines?Dr. Sudhir explains that scientific research has repeatedly shown that regular aerobic exercise—that's any activity that gets your heart pumping, like brisk walking, cycling, or swimming—is highly effective. The recommendation is to aim for a moderate effort level, for about 30 to 40 minutes, three times a week. In fact, some studies suggest that doing this type of exercise consistently can reduce the frequency and severity of migraines just as well as certain preventive medications. The very best approach combines this steady cardio with gentle strengthening and stretching exercises for your neck and shoulders.

should people suffering from migraines exercise? neurologist answers

Ishita Roy

Working Out These 5 Zones Can Help Older Adults Stay Fit, According To Fitness Expert

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<span>Strength training</span> becomes increasingly important as people age, but many older adults make the mistake of training only the muscles they see in the mirror. According to Marfred Suazo, a New York City, based <span>fitness</span> professional known as “Fonz the Trainer,” who spoke to <em>Fox News</em>, targeting overlooked muscle groups is the key to moving well, staying pain-free, and living independently.

Suazo, who has trained thousands of seniors, shared with <em>Fox News Digital</em> which areas of the body matter most as we get older, and why focusing on them builds true longevity.

<h2>Moving Beyond “Mirror Training”</h2>

“Most people train what they see in the mirror, chest, arms, quads, and maybe abs if they’re feeling ambitious,” Suazo told<em> Fox News Digital</em>. “That’s what I call mirror training.”

While this type of workout may boost appearance, Suazo explained it leaves people unbalanced, with rounded shoulders, tight chests, and sore backs or knees.

“If you want to age strong, pain-free, and confident, you need non-mirror training,” he said. “That means working the muscles you don’t see but feel every single day.”

<h2>Zone 1: Power Zone — <span rel="noindex">Glutes</span> and <span rel="noindex">Hamstrings</span></h2>

These muscles form the foundation of movement, helping with sitting, standing, climbing, and protecting the lower back.

“Your glutes and hamstrings give you the power to move with confidence,” Suazo said. He recommends deadlifts, hip thrusts, and single-leg bridges. “Control the movement, squeeze at the top, that’s where the real work happens.”

<h2>Zone 2: <span rel="noindex">Posture</span> Zone — Upper and Mid-Back</h2>

Strengthening the back keeps the body upright and breathing freely. Without it, posture often collapses into a slouch as people age.

“A strong back pulls your shoulders into alignment,” Suazo explained. His go-to moves include bent-over rows, cable rows, and bodyweight rows. “Pull through the elbows and picture yourself standing taller with every rep.”

<h2>Zone 3: <span rel="noindex">Stability</span> Zone — Core and Obliques</h2>

The core isn’t just about six-pack abs, it’s about stability and spine protection.

“True <span>core training</span> teaches your body to brace and protect your back during daily life,” Suazo said. His favorite move is the Paloff press: anchor a band, press it straight out, and resist rotation. “It’s simple, but it trains real-world stability.”

<h2>Zone 4: Mobility Zone — Shoulders and Rotator Cuff</h2>

Shoulders are involved in almost every upper-body movement. When they’re weak or stiff, everything else suffers.

“Healthy shoulders are a must if you want to keep training for decades,” Suazo told <em>Fox News Digital</em>. He suggests face pulls, rear delt flies, band rotations, and controlled overhead presses. “This combination keeps shoulders strong and mobile.”

<h2>Zone 5: Grip Zone — Hands and Forearms</h2>

Grip strength is directly linked to independence as people age, yet it’s often one of the first things to decline.

“Grip strength makes a difference in every other lift and in everyday tasks,” Suazo said. He recommends farmer’s carries — aiming to carry about 70% of body weight in total — as well as simple hangs from a pull-up bar.

For beginners, Suazo suggests a quick non-mirror workout:

<ul><li>3 sets of 8–10 deadlifts</li><li>3 sets of 10 Paloff presses per side</li><li>3 farmer’s carries for 30–45 seconds each</li><li>A short walk to finish</li><li>Training for Longevity, Not Just Looks</li></ul>

Suazo emphasized that safety and form come first, especially for older adults. “Controlled movement matters more than how heavy you go,” he said. Warming up, progressing gradually, and listening to the body are essential.

“Non-mirror training is how you stay strong, upright, and pain-free,” Suazo added. “When you train the muscles behind you, the ones in front look and perform better too.”

older adults workout

fitness

workouts for older people

glutes

hamstrings

posture

stability

strength training

core training

Strength training becomes increasingly important as people age, but many older adults make the mistake of training only the muscles they see in the mirror. According to Marfred Suazo, a New York City, based fitness professional known as “Fonz the Trainer,” who spoke to Fox News, targeting overlooked muscle groups is the key to moving well, staying pain-free, and living independently.Suazo, who has trained thousands of seniors, shared with Fox News Digital which areas of the body matter most as we get older, and why focusing on them builds true longevity.Moving Beyond “Mirror Training”“Most people train what they see in the mirror, chest, arms, quads, and maybe abs if they’re feeling ambitious,” Suazo told Fox News Digital. “That’s what I call mirror training.”While this type of workout may boost appearance, Suazo explained it leaves people unbalanced, with rounded shoulders, tight chests, and sore backs or knees.“If you want to age strong, pain-free, and confident, you need non-mirror training,” he said. “That means working the muscles you don’t see but feel every single day.”Zone 1: Power Zone — Glutes and HamstringsThese muscles form the foundation of movement, helping with sitting, standing, climbing, and protecting the lower back.“Your glutes and hamstrings give you the power to move with confidence,” Suazo said. He recommends deadlifts, hip thrusts, and single-leg bridges. “Control the movement, squeeze at the top, that’s where the real work happens.”Zone 2: Posture Zone — Upper and Mid-BackStrengthening the back keeps the body upright and breathing freely. Without it, posture often collapses into a slouch as people age.“A strong back pulls your shoulders into alignment,” Suazo explained. His go-to moves include bent-over rows, cable rows, and bodyweight rows. “Pull through the elbows and picture yourself standing taller with every rep.”Zone 3: Stability Zone — Core and ObliquesThe core isn’t just about six-pack abs, it’s about stability and spine protection.“True core training teaches your body to brace and protect your back during daily life,” Suazo said. His favorite move is the Paloff press: anchor a band, press it straight out, and resist rotation. “It’s simple, but it trains real-world stability.”Zone 4: Mobility Zone — Shoulders and Rotator CuffShoulders are involved in almost every upper-body movement. When they’re weak or stiff, everything else suffers.“Healthy shoulders are a must if you want to keep training for decades,” Suazo told Fox News Digital. He suggests face pulls, rear delt flies, band rotations, and controlled overhead presses. “This combination keeps shoulders strong and mobile.”Zone 5: Grip Zone — Hands and ForearmsGrip strength is directly linked to independence as people age, yet it’s often one of the first things to decline.“Grip strength makes a difference in every other lift and in everyday tasks,” Suazo said. He recommends farmer’s carries — aiming to carry about 70% of body weight in total — as well as simple hangs from a pull-up bar.A Simple Routine to StartFor beginners, Suazo suggests a quick non-mirror workout:3 sets of 8–10 deadlifts3 sets of 10 Paloff presses per side3 farmer’s carries for 30–45 seconds eachA short walk to finishTraining for Longevity, Not Just LooksSuazo emphasized that safety and form come first, especially for older adults. “Controlled movement matters more than how heavy you go,” he said. Warming up, progressing gradually, and listening to the body are essential.“Non-mirror training is how you stay strong, upright, and pain-free,” Suazo added. “When you train the muscles behind you, the ones in front look and perform better too.”

working out these 5 zones can help older adults stay fit, according to fitness expert

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What is an exercise that not only needs minimal equipment, but is also the most accessible for everyone, no matter how young or old they are? It is walking. Not just by <span>fitness</span> coaches, but also healthcare professionals, walking is regarded as one of the best ways to stay fit and healthy. 

If you are looking to lose weight, but are worried about committing to a gym membership that you may not be able to finish, then you do not need to worry about elaborate home workouts, all you need is a pair of shoes and time to take a powerful stroll. But did you know, you could maximize this time and make your walking more efficient? Not only will this allow you to make the most of your time, but it will also help you lose weight easier? 

According to fitness coach Dan Go, you can make your walks far more effective. He's developed a set of simple "cheat codes" that can help you burn more fat, significantly boost your energy levels, and even add years to your life. It's often seen as a simple, low-impact activity, that is easy to adjust to your levels of fitness. These small adjustments to your walking routine can lead to truly massive results. 

<h2>7 Walking Tricks To Help You Lose Weight </h2>

Forget boring, steady walks. This method involves a powerful rhythm: walk fast for three minutes, then slow for three minutes. Repeat this for 30 minutes. This style of walking is scientifically proven to burn more fat and significantly boost your fitness more effectively than a constant pace. 

Adding an incline to your walk, either on a treadmill or a hill, dramatically increases your calorie burn. A 5% incline can boost your burn by 50%, and a 10% incline can double it. It’s also gentler on your joints and works your glutes and hips more. 

Just a short 2-5 minute walk after eating can make a huge difference. This simple habit helps lower blood sugar spikes by about 30%, which means you'll have fewer cravings, steadier energy, and your body will be less likely to store fat. 

Walk before you have breakfast. When you walk on an empty stomach, your body is more likely to use stored fat for energy. Doing this outside also helps set your natural body clock and gives you a refreshing boost to start your day. 

For those with a busy schedule, a treadmill desk is a fantastic solution. You can get in thousands of steps while you're at your standing desk. This lets you multitask and be active during meetings or while you're working on tasks. 

This method is a great way to improve endurance and burn fat. Start with an easy 5-minute warm-up, then gradually increase your speed and incline every 10 minutes. Finish with a four-minute push at your toughest pace before a cooldown. 

Turn your walk into a full-body workout by wearing a backpack with 5-10% of your body weight. This simple addition helps you burn more calories, while also strengthening your legs, core, and bones simultaneously for a more challenging and effective walk.

fitness and health

walking for weight loss

weight loss

walking exercise

how to make walking better

What is an exercise that not only needs minimal equipment, but is also the most accessible for everyone, no matter how young or old they are? It is walking. Not just by fitness coaches, but also healthcare professionals, walking is regarded as one of the best ways to stay fit and healthy. If you are looking to lose weight, but are worried about committing to a gym membership that you may not be able to finish, then you do not need to worry about elaborate home workouts, all you need is a pair of shoes and time to take a powerful stroll. But did you know, you could maximize this time and make your walking more efficient? Not only will this allow you to make the most of your time, but it will also help you lose weight easier? According to fitness coach Dan Go, you can make your walks far more effective. He's developed a set of simple "cheat codes" that can help you burn more fat, significantly boost your energy levels, and even add years to your life. It's often seen as a simple, low-impact activity, that is easy to adjust to your levels of fitness. These small adjustments to your walking routine can lead to truly massive results. 7 Walking Tricks To Help You Lose Weight Japanese Interval Walking Forget boring, steady walks. This method involves a powerful rhythm: walk fast for three minutes, then slow for three minutes. Repeat this for 30 minutes. This style of walking is scientifically proven to burn more fat and significantly boost your fitness more effectively than a constant pace. Walk on an Incline Adding an incline to your walk, either on a treadmill or a hill, dramatically increases your calorie burn. A 5% incline can boost your burn by 50%, and a 10% incline can double it. It’s also gentler on your joints and works your glutes and hips more. Walk After Meals Just a short 2-5 minute walk after eating can make a huge difference. This simple habit helps lower blood sugar spikes by about 30%, which means you'll have fewer cravings, steadier energy, and your body will be less likely to store fat. Try a Fasted Morning Walk Walk before you have breakfast. When you walk on an empty stomach, your body is more likely to use stored fat for energy. Doing this outside also helps set your natural body clock and gives you a refreshing boost to start your day. Walk While You Work For those with a busy schedule, a treadmill desk is a fantastic solution. You can get in thousands of steps while you're at your standing desk. This lets you multitask and be active during meetings or while you're working on tasks. Pyramid Walking Intervals This method is a great way to improve endurance and burn fat. Start with an easy 5-minute warm-up, then gradually increase your speed and incline every 10 minutes. Finish with a four-minute push at your toughest pace before a cooldown. Rucking Turn your walk into a full-body workout by wearing a backpack with 5-10% of your body weight. This simple addition helps you burn more calories, while also strengthening your legs, core, and bones simultaneously for a more challenging and effective walk.

fitness coach reveals 7 'cheat codes' that help you burn more calories while walking

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