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

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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]

Looking to Downsize? You Can Buy a 5-Room DIY Cabin on Amazon for Less Than $33,000

Five rooms of one's own.
Five rooms of one's own.
Allwood/Amazon

If you’ve already mastered DIY houses for birds and dogs, maybe it’s time you built one for yourself.

As Simplemost reports, there are a number of house kits that you can order on Amazon, and the Allwood Avalon Cabin Kit is one of the quaintest—and, at $32,990, most affordable—options. The 540-square-foot structure has enough space for a kitchen, a bathroom, a bedroom, and a sitting room—and there’s an additional 218-square-foot loft with the potential to be the coziest reading nook of all time.

You can opt for three larger rooms if you're willing to skip the kitchen and bathroom.Allwood/Amazon

The construction process might not be a great idea for someone who’s never picked up a hammer, but you don’t need an architectural degree to tackle it. Step-by-step instructions and all materials are included, so it’s a little like a high-level IKEA project. According to the Amazon listing, it takes two adults about a week to complete. Since the Nordic wood walls are reinforced with steel rods, the house can withstand winds up to 120 mph, and you can pay an extra $1000 to upgrade from double-glass windows and doors to triple-glass for added fortification.

Sadly, the cool ceiling lamp is not included.Allwood/Amazon

Though everything you need for the shell of the house comes in the kit, you will need to purchase whatever goes inside it: toilet, shower, sink, stove, insulation, and all other furnishings. You can also customize the blueprint to fit your own plans for the space; maybe, for example, you’re going to use the house as a small event venue, and you’d rather have two or three large, airy rooms and no kitchen or bedroom.

Intrigued? Find out more here.

[h/t Simplemost]

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Florence’s Plague-Era Wine Windows Are Back in Business

A wine window in Florence's Via Santo Spirito.
A wine window in Florence's Via Santo Spirito.

Many bars and restaurants have started selling takeout cocktails and other alcoholic beverages to stay in business—and keep customers safe—during the coronavirus pandemic. Meanwhile, 17th-century Florentines are surely applauding from their front-row seats in the afterlife.

As Insider reports, a number of buildings in Florence had been constructed with small “wine windows,” or buchette del vino, through which vendors sold wine directly to less affluent customers. When the city suffered an outbreak of plague in the 1630s, business owners recognized the value of these windows as a way to serve people without spreading germs. They even exchanged money on a metal tray that was sanitized with vinegar.

Wine not?sailko, Wikimedia Commons // CC BY-SA 3.0

Things eventually went back to normal, and the windows slowly fell out of fashion altogether as commerce laws evolved. This year, however, they’ve made a comeback. According to Food & Wine, there are currently at least four in operation around Florence. Osteria delle Brache in Piazza Peruzzi is using its window to deliver wine and cocktails, for example, and the Vivoli ice cream shop, a go-to dessert spot since 1929, is handing out sweet scoops and coffee through its formerly dormant aperture.

Apart from the recent resurgence of interest, the wine windows often go unnoticed by tourists drawn to the grandeur of attractions like the Uffizi Gallery and the Florence Cathedral. So in 2015, locals Matteo Faglia, Diletta Corsini, and Mary Christine Forrest established the Wine Window Association to generate some buzz. In addition to researching the history of the windows, they also keep a running list of all the ones they know of. Florence has roughly 150, and there are another 100 or so in other parts of Tuscany.

They’re hoping to affix a plaque near each window to promote their stories and discourage people from defacing them. And if you want to support their work, you can even become a member of the organization for €25 (about $29).

[h/t Insider]