Do you like to hit the gym, road, or trail by yourself?

Or do you thrive in a crowded group fitness class with everyone breathing, moving, and toning in sync?

No matter what kind of exercise you gravitate toward, there’s no downside to staying physically active — especially with so many Americans falling short of national exercise guidelines.

But research suggests that if you’re a loner when it comes to exercise, you might be missing out on some health benefits from group workouts.

Group versus solo workouts

Exercise is already known to have many benefits for mental health, including improving sleep and mood, boosting sex drive, and increasing energy levels and mental alertness.

In a new study, researchers looked at whether group exercise could help medical students, a high-stress group that could probably use regular workouts.

For the research, 69 medical students joined one of three exercise groups.

One group did a 30-minute group core strengthening and functional fitness training program at least once a week, along with extra exercise if they wanted.

Another group were solo exercisers, who worked out on their own or with up to two partners at least twice a week.

In the final group, students didn’t do any exercise other than walking or biking to get where they needed to go.

The researchers measured students’ perceived stress levels and quality of life — mental, physical, and emotional — at the start of the study and every four weeks.

All of the students started the study at about the same level for these mental health measures.

After 12 weeks, group exercisers saw improvements in all three types of quality of life, as well as a drop in their stress levels.

In comparison, solo exercisers only improved on mental quality of life — even though they exercised about an hour more each week than the group exercisers.

For the control group, neither stress level nor quality of life changed that much by the end of the study.

The study has some limitations, including its small size and inclusion of only medical students.

Students were also allowed to choose their own exercise group, so there may be physical or personality differences between group and solo exercisers that could affect the results.

So, the results should be viewed with caution. But the research hints at the power of working out together.

The study was published in the November issue of The Journal of the American Osteopathic Association.

Working out in sync

Other research has focused on the impact of group exercise — specifically working out in sync — on social bonding, pain tolerance, and athletic performance.

In a 2013 study in the International Journal of Sport and Exercise Psychology, researchers recruited people to work out for 45 minutes on rowing machines.

After the session, people who had rowed in groups — and synchronized their movements — had a higher pain tolerance compared to solo rowers. Pain tolerance increased whether people were rowing with teammates or with strangers.

Researchers think the increased tolerance to pain may stem from a greater release of endorphins — the “feel good” hormones — due to people getting in sync with one another while exercising.

This kind of coordinated movement is known as behavioral synchrony. It can also occur during other group activities, such as play, religious rituals, and dance.

It may also boost your performance, especially if you’re already close to other people in the group.

In a 2015 study in PLoS ONE, researchers found that rugby players who coordinated their movements while warming up performed better on a follow-up endurance test.

These athletes were already part of a close-knit rugby team. Researchers think the synchronized movements during the warm-up reinforced the existing social bonds between them.

The researchers write that this “may have changed athlete’s perception of the pain and discomfort associated with fatigue … This allowed participants to push harder and perform better.”

So when you’re surrounded by other cyclists spinning in sync to steady beats, or CXWORXing like it’s a coordinated dance, you may be able to tap into the power of synchrony.

Or not.

Not all group classes created equal

Paul Estabrooks, PhD, a behavioral health professor at the University of Nebraska Medical Center, found that “exercise context” shapes how much effect exercise has on quality of life, social interactions, physical benefits, and people sticking with their workouts.

In a 2006 review in Sport and Exercise Psychology Review, Estabrooks and his colleagues looked at 44 previous studies that compared the benefits from different exercise contexts.

The contexts included the following: home workouts, either alone or with contact from a health professional; standard exercise classes; and “true group” classes, where special techniques were used to increase social bonding among people in the class.

True group classes provided the most benefits.

Standard exercise classes — without the added bonding — were similar to at-home exercise with help.

Working out alone at home came in last.

In general, the more contact or social support that people had during exercise — from researchers, health professionals, or other exercise participants — the greater the benefits.

Estabrooks told Healthline that “group-based fitness classes are typically only more effective when they use group dynamics strategies.”

This includes setting group goals, sharing feedback, talking with other people in the class, using friendly competition, and incorporating “activities to help people feel like they are part of something — a sense of distinctiveness.”

You may not find this in every exercise class.

“This usually isn’t the case in most group-based fitness classes,” said Estabrooks, “where folks show up, follow an instructor, don’t talk much to one another, and then leave.”

Although group fitness classes may offer extra benefits, not everyone is a spin, body sculpt, or power yoga class kind of person.

One study found that extraverts were more likely to prefer group-based and high-intensity physical activities, compared to introverts.

No big shock there.

I’m an introvert and teach group yoga classes. But I almost never take group classes myself.

I prefer to practice on my own at home. For me, yoga is about solitude and going inward — spoken like a true introvert.

For others, though, yoga could be more about community and social bonding.

In the end, staying active is better for you than being sedentary.

So find some physical activity that you love to do and stick with it — whether it’s packing yourself into a sweaty fitness class or backpacking solo in the wilderness.

Getting regular exercise is important for good physical and mental health. Exercise can help stimulate parts of your brain that aren’t as responsive when you’re feeling depressed. It also promotes the release of feel-good brain chemicals. It may also help distract you from your worries and improve your confidence.

Exercise and brain chemistry

Depression is a mood disorder that causes persistent feelings of apathy and sadness. It’s a complex condition, with several contributing factors. Changes in your brain biochemistry likely play a part.

“Simply put, most people who are depressed have something wrong with their brain chemistry,” says William Walsh, Ph.D., president of the Walsh Research Institute, a nonprofit mental health research institution in Illinois. “Life experiences can make things worse,” he adds, “but usually the dominant problem is chemistry.”

Exercise can help relieve symptoms of depression in several ways. Among other benefits, it helps stimulate the release of feel-good brain chemicals.

Endorphins and other neurotransmitters

The first thing you might think of when it comes to exercise and depression is what is commonly known as “runner’s high.” This describes the release of endorphins that your brain experiences when you physically exert yourself. Endorphins are a type of neurotransmitter, or chemical messenger. They help relieve pain and stress.

Endorphins are only one of many neurotransmitters released when you exercise. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin. These brain chemicals play an important part in regulating your mood.

For example, regular exercise can positively impact serotonin levels in your brain. Raising your levels of serotonin boosts your mood and overall sense of well-being. It can also help improve your appetite and sleep cycles, which are often negatively affected by depression.

Regular exercise also helps balance your body’s level of stress hormones, such as adrenaline. Adrenaline plays a crucial role in your fight-or-flight response, but too much of it can damage your health.

Other mental health benefits of exercise

Exercise can have other mental health benefits too. For example, focusing on your body’s movements during exercise may help distract you from upsetting thoughts. Setting and meeting exercise-related goals may also boost your confidence and sense of control.

When you exercise with other people, it can provide mood-boosting social benefits. For example, consider walking in the park, taking a yoga class, or joining a recreational sport team with a friend or family member. Exercise classes can also be a good place to meet new people. You can enjoy the physical stimulation of a workout, while getting social stimulation too.

Developing an exercise routine

While any amount of exercise can help relieve the symptoms of depression, regular exercise is best. Some types of exercise may be more beneficial than others.

Aerobic workouts are most associated with positive results in treating depression. Aerobic exercise elevates your heart rate, which improves circulation in your brain. This helps promote healthy brain function and balanced brain chemistry. Aerobic exercise also provides many physical health benefits.

The Centers for Disease Control and Prevention encourage most adults to get at least 150 minutes of moderate-intensity aerobic activity per week. You can reach this goal by taking a brisk 30-minute walk around your neighborhood, five days a week. Other examples of aerobic activity include swimming, bicycling, and playing basketball.

You should also schedule at least two sessions of muscle-strengthening activities per week. Weightlifting, yoga, and Pilates are examples of activities that strengthen your muscles.

Eating a healthy diet

Eating a well-balanced diet is also important for good mental health. For example, complex carbohydrates and protein-rich foods can help improve your mood and concentration. They also provide the energy and nutrients needed to fuel your workouts.

For a nutritious diet, eat a variety of vegetables, fruits, whole grains, low-fat dairy products, and lean proteins. Don’t eat a lot of foods that are high in refined sugar, saturated fats, or salt. Only drink alcohol in moderation.

The takeaway

A range of factors can contribute to depression. Your brain chemistry is an important one. In many cases, you can improve your brain chemistry with something as simple as regular exercise. Getting 150 minutes of moderate aerobic activity per week is an important part of staying healthy. It can boost your mood and energy, while strengthening your muscles, lungs, and heart.

If you suspect you have depression, speak to your doctor. They may recommend a variety of lifestyle changes, including changes to your exercise routine. They may also prescribe other treatments, such as medications, therapy, or a combination of both.

Source

https://www.healthline.com/health/depression/exercise

We all have evenings when we find it hard to fall asleep or we wake up in the night. For many of us, the coronavirus (COVID-19) outbreak may have affected our sleep too.

Good-quality sleep makes a big difference to how we feel, mentally and physically, so it’s important to get enough. Watch our video on simple tips for better sleep, with Colin Espie, professor of sleep medicine at the University of Oxford.

1. Get into a daily routine

All the changes we have been through may have made it harder to maintain a consistent routine, but having a regular sleeping pattern is really important for good sleep.

If you can wake up, wind down and go to bed around the same time each day, it will really help. Avoid napping too, if possible.

Remember, your sleep routine starts before you actually get into bed, so build in time every evening to wind down – and try to switch off from your tech.

Things like reading, gentle stretches or meditation are a good way to unwind, and keeping chargers for your devices out of the bedroom can help you avoid absent-minded scrolling.

The advice you will find here is a good way to get you thinking about your sleep and what may be stopping you from sleeping well. We also have some simple steps you can take to make a change.

2. Manage your worries

Lots of us have had extra concerns or anxiety because of COVID-19, and these feelings can affect how easily you fall asleep and how well you sleep.

There are things you can do in your day to help manage your worries, like talking to someone you trust and switching off from the news.

If you often lie awake worrying, set aside time before bed to make a to-do list for the next day – this can be a good way to put your mind at rest.

Using techniques like reframing unhelpful thoughts might also help.

3. Prepare your body for sleep

Our physical health and how we look after our body can have a big effect on our sleep. It can be easy to fall into unhealthy patterns of behaviour that can make your sleep worse, especially at times like these.

Having caffeine, alcohol, nicotine or a big meal too close to bedtime can stop you falling asleep and prevent deep sleep. Try to avoid them before bed and see if things improve.

Regular exercise is also great for sleep. Just remember to steer clear of anything too vigorous right before bedtime if you find it affects your sleep, and make sure you follow the social distancing guidelines when exercising.

4. Create a restful environment

Simple things can have a big impact when it comes to falling asleep and staying asleep.

It’s generally easier to drop off when it’s cool, dark and quiet – but the right sleep environment is personal, so try different things and see what works for you.

Wearing earplugs, putting your phone on silent and face down (or out of the room entirely), keeping clocks out of view and making sure the room is well ventilated can all make a big difference.

Some people also find playing ambient sounds like rainfall, gentle music or white noise helpful.

5. Confront sleeplessness

If you’re lying awake unable to sleep, do no not try to force it. If you’re tired and enjoying the feeling of resting, then sleep may naturally take over.

But if not, get up and do something relaxing for a bit, like reading a book or listening to quiet music, and go back to bed when you feel sleepier.

Further support and advice

Sleep problems are common and these suggestions should help.

But if they have not worked for you – or you have had trouble sleeping for months and it affects your daily life in a way that makes it hard to cope – further NHS support for sleep problems is available.

Source

https://www.nhs.uk/every-mind-matters/coronavirus/how-to-fall-asleep-faster-and-sleep-better/