How Much You Need to Exercise for Better Mental Health, According to Science

iStock
iStock

With the recent controversy over the health benefits of fish oil and other wellness strategies, it can be reassuring to know that one thing remains constant: Exercise is good for your body. Any movement, even walking, brings about a host of cardiovascular effects that can help you live longer, feel better, and not run out of breath when chasing children or small animals.

The question of how much exercise is best, though, is open to debate. The answer often depends on your goals. For heart health, sessions four to five times weekly might be ideal. For mental health? As The Independent reports, scientists believe there’s a pretty specific prescription: Exercising for 45 minutes three to five times a week.

The data comes from a new and expansive observational study published in The Lancet Psychiatry and conducted by researchers at Yale and the University of Oxford. The study examined 1.2 million subjects who filled out the Behavioral Risk Factor Surveillance Survey at two-year intervals between 2011 and 2015. Subjects who didn’t exercise at all had an average of three-and-a-half days per month when they felt mentally unwell—stressed, depressed, or otherwise burdened by emotional problems—while those who exercised regularly reported an average of just two days.

The study found that a regimen of three to five 45-minute sessions a week was optimal for reducing the reported instances of feeling stressed or depressed. Exercising for longer periods—some subjects reported exceeding 90 minutes in the gym—was associated with a drop-off in mental health benefits. Subjects who spent three hours at a time exercising actually reported an increase in depressive symptoms, a possible consequence of having obsessive personality traits that could influence their overall psychological state.

Researchers also found that the kind of exercise undertaken made a difference. While all varieties helped, people who participated in team sports promoting social interaction and gym classes like cycling or aerobics described greater self-satisfaction with mental health.

Because the study involved self-reported outcomes and exercise wasn't monitored, it's possible that the participants could have misinterpreted the volume of exercise performed. The scope of the study, however, makes a convincing case for a popular notion: If exercise were a pill, doctors everywhere would be prescribing it.

[h/t The Independent]

Move Over Dogs, Goats, and Peacocks: Llamas Are the Hot New Therapy Animal

jensenwy/iStock via Getty Images
jensenwy/iStock via Getty Images

Possibly because Dasher, Dancer, Prancer, and the rest of the reindeer are pretty busy at this time of year, Kimpton Hotel Monaco in Portland, Oregon, is offering guests the chance to hang out with a few jolly llamas instead.

The Washington Post reports that the friendly, festively dressed llamas belong to Mountain Peaks Therapy Llamas and Alpacas, which usually brings them to hospitals, rehabilitation centers, senior communities, hospice care, special-needs organizations, and even schools. According to the organization’s website, the visits help “alleviate loneliness, lower blood pressure, and reduce stress.”

And, though the clinical benefits to the Kimpton’s guests haven’t been proven, hotel manager Travis Williams confirms that everyone definitely loves spending time with the quirky quadrupeds. Last year, after overwhelmingly positive reactions to the llama visits, the hotel decided to bring them back.

“Once we saw the joy that it brought people, we just kept going,” Williams told The Washington Post.

While it might seem like the use of llamas for therapy is a characteristically Portland-ish idea, it’s not the only place you can find them. The New York Times reports that 20 llamas and alpacas are registered with Pet Partners, a national nonprofit organization for therapy animals, and many others are owned and trained by private family farms across the country.

Jeff and Carol Rutledge, for example, have 13 llamas and alpacas on their property in Stockdale, Texas, outside San Antonio. Three of them are registered therapy animals, having passed a test that includes being touched by strangers and staying unaffected while people argue near them.

During their visits to assisted living facilities, veterans’ homes, and other events in the area, the Rutledges have observed the animals having a profound effect on residents’ behavior. One man, who is nonverbal and recovering from a motorcycle accident, will murmur as he grooms one of the llamas. And the Rutledges’ high-school-aged daughter, Zoe, even did a science experiment for her 4-H club that showed the residents’ blood pressure is lower after visiting with the llamas.

While there’s not a very high chance of seeing therapy llamas in airports just yet, you might be lucky enough to see something a little smaller—like LiLou, San Francisco International Airport’s first therapy pig.

[h/t The Washington Post]

Nike Is Releasing a Durable Slip-On Sneaker Designed for Medical Professionals

monkeybusinessimages/iStock via Getty Images
monkeybusinessimages/iStock via Getty Images

Nike is known for releasing footwear that covers just about every activity under the moon—impact-absorbing running shoes, sleek soccer cleats, snazzy fashion statements, and so much more. Now, they’ve developed a sneaker for nurses, doctors, and other medical professionals who spend long shifts on their feet.

According to a press release, Nike sent designers to the OHSU Doernbecher Children’s Hospital in Portland, Oregon, where they learned from healthcare providers exactly what their jobs entail. Then, they used their findings to create the Nike Air Zoom Pulse, a “traditional clog made athletic.”

nike air zoom pulse
Nike

If you’ve ever gone sightseeing in a new city or even just taken a longer-than-expected afternoon stroll, you might have experienced firsthand that even your most comfortable walking shoes stop being so comfortable after a few miles of non-stop action—and nurses experience that type of exercise every time they go to work. During a regular 12-hour shift, a nurse might walk between four and five miles and sit for less than an hour. To account for that, the Nike Air Zoom Pulse features a full-rubber outsole, a flexible drop-in midsole, arch support, and a “heel fit so secure [that] it feels like a soft, snug hug.”

nike air zoom pulse
Nike

Since healthcare professionals also need a shoe durable enough to withstand spills of any kind, Nike coated the top of the Air Zoom Pulse with a polyurethane layer that’s easy to wipe down. It’s also a laceless slip-on, so people won’t have to worry about tripping on untied laces—and they’ll also be able to slip their shoes off for a quick nap in the staff room.

nike air zoom pulse
Nike

Six patients at the OHSU Doernbecher Children’s Hospital have contributed vibrant, colorful designs for the Air Zoom Pulse, which Nike will release for online orders (in versions that include its own colorways) starting December 7.

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