The question of whether exercise helps mental health is no longer up for debate. Recently, social media influencer and online Aproko Doctor emphasized the importance of using dumbbells for exercise, addressing a common misconception—especially among women—that lifting weights will lead to bulky biceps. This simply isn’t true. Men tend to develop larger muscles faster due to higher testosterone levels, while women generally experience different benefits from strength training. Regardless of gender, the positive impact of exercise on mental health is undeniable.

Exercise triggers the release of “feel-good” chemicals like endorphins and serotonin, which can significantly enhance your mood. Besides, being physically active improves your overall fitness, contributing to a more positive mindset. Engaging in exercise can also distract from negative and unproductive thought patterns.

How Often Should I Exercise?

According to the Australian guidelines, adults should aim for at least 30 minutes of moderate to intense physical activity on most days of the week. Combining this exercise routine with a healthy diet and other lifestyle habits can amplify mental health benefits. While exercising, consider practicing steady breathing for self-awareness and maintaining good posture.

When Starting an Exercise

When beginning an exercise regimen, it’s crucial to stay within your limits. If you’re new to physical activity, start with simple tasks like:

• Walking to the shops
• Gardening
• Doing household chores
• Cooking

Gradually work your way up to 30 minutes of moderate exercise each day. Activities like biking, walking, or swimming can be great options. Using a pedometer or smartwatch can help you monitor your steps—aim for around 1,000 steps initially, and gradually increase that goal to 8,000 to 10,000 steps daily.

You don’t need a gym to get started. Find a comfortable environment, whether at home, outdoors, or with friends or classes. Incorporate exercise into your daily routine by choosing activities you enjoy. For instance, walking your dog in a park or beach, taking a creative dance class, or visiting a museum can all be great ways to stay active.

Are there Obstacles to Exercising? How Do I overcome them?

When starting an exercise routine, you may face barriers, but these can be overcome and ensure a positive impact of exercise on mental health:

• Motivation and Energy: Mental health issues can be draining. Combat this by starting slow, setting small goals, rewarding yourself for achievements, and remembering that exercise can help improve your sleep and energy levels. You can begin understanding which exercise is suitable for you here
• Cost: If you’re concerned about expenses, explore affordable options such as community center exercise groups, local running clubs, or free online classes and apps.
• Anxiety or Feeling Intimidated: If public spaces or group classes make you uncomfortable, consider bringing a friend, wearing comfortable clothes, or trying at-home workouts through apps.
• Time Constraints: Short on time? Break your exercise into smaller segments, like three 10-minute sessions throughout the day. You can also wake up a little earlier or use your lunch break for a quick walk.
• Physical Limitations: If you have injuries or disabilities, consult a healthcare professional like a physiotherapist or exercise physiologist for tailored exercise suggestions and planning.

Embracing exercise can lead to significant improvements in your mental health. Start small, stay consistent, and enjoy the journey.

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F80 – Best Rated Treadmill In Its Class

The F80 treadmill has been reviewed as “the best treadmill in its price range” by both consumers and numerous consumer resources.

The F80 treadmill offers an industry-leading lifetime warranty and the Cushion Flex Whisper Deck, reducing impact up to 40%, as compared to running on asphalt. The strong, 3.5 HP motor delivers challenging speeds up to 12 mph and inclines up to 15 levels. When not in use, the treadmill deck locks into place and is 100% secured.

While you can use any treadmill for walking, the Sole F80 is a top pick. It has a wide 22-inch belt that’s double woven with a one-inch cushion flex, so your feet stay comfortable even during longer workouts. Quick adjustment controls on the arm rests make it easy to control the speed and incline while you’re walking. And with a 15% maximum incline, you’re guaranteed to feel the burn, even at lower speeds.

The 9-inch LCD display guides you through 10 pre-programmed workouts, or you can use the integrated tablet holder to catch up on Netflix or your favorite podcast while you walk. Of course, with a top speed level of 12 mph and a 3.5 CHP motor, it’s powerful enough for running or jogging, too.

SOLE’s folding treadmill frame design for the F80 originated from the demand of hotels for a treadmill as mobile as a room service cart, yet still stable and powerful. Run up to six preset programs, two customizable workout programs and two heart rate programs.

The F80 features cooling fans, as well as speed and incline controls on the arm rests. The treadmill console is user-friendly. The display information includes Speed, Incline, Time, Distance Traveled, Calories, Pulse and Pace. There is a 1/4-mile track feature and a Peak and Valley graph for different programs. The console has built-in speakers that allow you to play music from your media device.

The F80 now includes an integrated tablet holder so you can use your smart devices to watch shows or follow workout routines. Also included is a USB port for charging and Bluetooth Audio Speakers so you can listen to music.

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Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.

Read on to learn more about the benefits of a stationary bike workout, and the kinds of workout plans that can help you reach your fitness or weight loss goals.

What are the benefits of a stationary bike workout?

1. Boosts cardio fitness

Cycling is an excellent way to get your heart pumping.

Cardiovascular or aerobic workouts, such as cycling, strengthen your heart, lungs, and muscles. They also improve the flow of blood and oxygen throughout your body. This, in turn, can benefit your health in a number of ways, including:

• improved memory and brain functioning
• lower blood pressure
• better sleep
• improved blood sugar levels
• a stronger immune system
• better mood
• lower stress levels
• more energy

2. Can help with weight loss

Depending on the intensity of your workout and your body weight, you can burn more than 600 calories an hour with a stationary bike workout. This makes indoor cycling an excellent workout option for burning calories quickly.

Burning more calories than you consume is the key to weight loss.

3. Burns body fat

Working out at a high intensity helps to burn calories and build strength, which, in turn, can lead to fat loss.

A 2010 studyTrusted Source found that indoor cycling, combined with a low-calorie diet, was effective in reducing body weight and body fat in the study’s participants. It was also effective in lowering cholesterol and triglyceride levels. The participants cycled for 45 minutes three times per week, and they consumed 1,200 calories per day for 12 weeks.

4. Provides a low-impact workout

A stationary bike workout is a low-impact workout that uses smooth movements to strengthen bones and joints without putting much pressure on them. This makes it a good workout option for people with joint issues or injuries.

Your ankles, knees, hips, and other joints can be put under a lot of stress when running, jogging, jumping, or doing other high-impact aerobic exercises.

Because your feet don’t lift off the pedals with a stationary bike, this option is kinder to your joints, but it still provides a challenging and effective workout.

5. Strengthens legs and lower body muscles

Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance.

The pedaling action can help strengthen your calves, hamstrings, and quadriceps. Additionally, it can work the muscles in your core, back, and glutes.

If you use a bicycle with handles, you’ll also be able to work your upper body muscles, including your biceps, triceps, and shoulders.

6. Allows for interval training

Interval training allows you to alternate short bursts of intense exercise with longer intervals of less intense exercise. This type of training can help you burn more calories in less time, and also elevate your cardio fitness.

Stationary bikes allow for varied resistance levels, so you can exercise at low, medium, or high intensities. This makes it ideal for an interval training workout.

7. Safer than road cycling

Cycling outdoors can be a great way to exercise, but it does come with certain hazards, such as inattentive drivers, uneven or slick road surfaces, and poor visibility.

Also, if it’s hot and humid, or cold and wet, it can be hard to muster up the motivation to head outdoors. It might not even be safe to do so.

With indoor cycling, you don’t have to be concerned about traffic, road conditions, or the elements. You can work out safely at a comfortable temperature any time of the year.

SOURCE- https://www.healthline.com/health/fitness-exercise/stationary-bike-workout#bottom-line

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