Exercise Tips To Help Kids, Teens and Families Stay Balanced at Home
Hope, Happiness And Social Connection: Hidden Benefits Of Regular Exercise
How Movement and Exercise Help Kids Learn
To Boost Mental Health, Try Team Sports or Group Exercise
Can 12 Minutes of Exercise Help Close the Achievement Gap?
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You can follower her on Twitter \u003ca href=\"https://twitter.com/@dfkris\">@dfkris\u003c/a>.\u003c/em>","avatar":"https://secure.gravatar.com/avatar/48efe6f17031ed31222b74af9605fe5a?s=600&d=blank&r=g","twitter":"dfkris","facebook":null,"instagram":null,"linkedin":null,"sites":[{"site":"mindshift","roles":["author"]}],"headData":{"title":"Deborah Farmer Kris | KQED","description":null,"ogImgSrc":"https://secure.gravatar.com/avatar/48efe6f17031ed31222b74af9605fe5a?s=600&d=blank&r=g","twImgSrc":"https://secure.gravatar.com/avatar/48efe6f17031ed31222b74af9605fe5a?s=600&d=blank&r=g"},"isLoading":false,"link":"/author/dfkris"}},"breakingNewsReducer":{},"campaignFinanceReducer":{},"firebase":{"requesting":{},"requested":{},"timestamps":{},"data":{},"ordered":{},"auth":{"isLoaded":false,"isEmpty":true},"authError":null,"profile":{"isLoaded":false,"isEmpty":true},"listeners":{"byId":{},"allIds":[]},"isInitializing":false,"errors":[]},"navBarReducer":{"navBarId":"home","fullView":true,"showPlayer":false},"navMenuReducer":{"menus":[{"key":"menu1","items":[{"name":"News","link":"/","type":"title"},{"name":"Politics","link":"/politics"},{"name":"Science","link":"/science"},{"name":"Education","link":"/educationnews"},{"name":"Housing","link":"/housing"},{"name":"Immigration","link":"/immigration"},{"name":"Criminal Justice","link":"/criminaljustice"},{"name":"Silicon Valley","link":"/siliconvalley"},{"name":"Forum","link":"/forum"},{"name":"The California Report","link":"/californiareport"}]},{"key":"menu2","items":[{"name":"Arts & Culture","link":"/arts","type":"title"},{"name":"Critics’ Picks","link":"/thedolist"},{"name":"Cultural Commentary","link":"/artscommentary"},{"name":"Food & Drink","link":"/food"},{"name":"Bay Area Hip-Hop","link":"/bayareahiphop"},{"name":"Rebel Girls","link":"/rebelgirls"},{"name":"Arts Video","link":"/artsvideos"}]},{"key":"menu3","items":[{"name":"Podcasts","link":"/podcasts","type":"title"},{"name":"Bay Curious","link":"/podcasts/baycurious"},{"name":"Rightnowish","link":"/podcasts/rightnowish"},{"name":"The Bay","link":"/podcasts/thebay"},{"name":"On Our Watch","link":"/podcasts/onourwatch"},{"name":"Mindshift","link":"/podcasts/mindshift"},{"name":"Consider This","link":"/podcasts/considerthis"},{"name":"Political Breakdown","link":"/podcasts/politicalbreakdown"}]},{"key":"menu4","items":[{"name":"Live Radio","link":"/radio","type":"title"},{"name":"TV","link":"/tv","type":"title"},{"name":"Events","link":"/events","type":"title"},{"name":"For Educators","link":"/education","type":"title"},{"name":"Support KQED","link":"/support","type":"title"},{"name":"About","link":"/about","type":"title"},{"name":"Help Center","link":"https://kqed-helpcenter.kqed.org/s","type":"title"}]}]},"pagesReducer":{},"postsReducer":{"stream_live":{"type":"live","id":"stream_live","audioUrl":"https://streams.kqed.org/kqedradio","title":"Live Stream","excerpt":"Live Stream information currently unavailable.","link":"/radio","featImg":"","label":{"name":"KQED Live","link":"/"}},"stream_kqedNewscast":{"type":"posts","id":"stream_kqedNewscast","audioUrl":"https://www.kqed.org/.stream/anon/radio/RDnews/newscast.mp3?_=1","title":"KQED Newscast","featImg":"","label":{"name":"88.5 FM","link":"/"}},"mindshift_55533":{"type":"posts","id":"mindshift_55533","meta":{"index":"posts_1591205157","site":"mindshift","id":"55533","score":null,"sort":[1584516614000]},"guestAuthors":[],"slug":"exercise-tips-to-help-kids-teens-and-families-stay-balanced-at-home","title":"Exercise Tips To Help Kids, Teens and Families Stay Balanced at Home","publishDate":1584516614,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>It’s no mystery that exercise boosts mental health and cognitive function in kids. A nine-month \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25266425\">study\u003c/a> of children aged seven through nine found that kids who were active could think more clearly. A March 2020 report published in \u003cem>Lancet\u003c/em> \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S2215036620300341\">found\u003c/a> that 12-, 14- and 16-year-olds who exercised regularly were less likely to develop depression by age 18. Brain scans of 20-year-olds \u003ca href=\"https://www.nytimes.com/2019/10/02/well/move/being-young-active-and-physically-fit-may-be-very-good-for-your-brain.html\">revealed\u003c/a> that active young adults have better recall and thinking ability. The relationship between movement and brain health is so clear that the World Health Organization \u003ca href=\"https://www.who.int/dietphysicalactivity/physical-activity-recommendations-5-17years.pdf\">recommends\u003c/a> an hour a day of moderate exercise for kids aged 5 through 17. Though most children in the United States get far less than that, regular recess and athletic teams provide at least some built-in movement for many children.\u003c/p>\n\u003cp>Along with countless other sobering repercussions, COVID-19 jeopardizes kids’ physical activity at a time when the emotional benefits that exercise provides are sorely needed. With school closures, suspension of team practices and the imperative to stay home and away from others, children and teenagers (and their agitated parents) will have to find other ways to keep moving. This is especially important now, as a global pandemic with potentially catastrophic repercussions has a way of igniting fear.\u003c/p>\n\u003cp>Some parents and athletic organizations are already making plans for how to keep kids active without schools, organized practices or games to fall back on. Ashley Quinn, a mother of three—and high-school lacrosse coach—said she’ll try to create a home routine with her young kids that includes regular exercise. “We will wake, eat breakfast, ‘attend school,’ and remain physically active with a set program of running, stick work, etc.—disguised as games for my younger daughters,” she said.\u003c/p>\n\u003cp>\u003cspan class=\"s1\">\u003ca href=\"https://uwcla.uw.edu/about/staff-bios-responsibilities/julie-mccleery-phd\">Julie McCleery\u003c/a> at the University of Washington College of Education and the \u003ca href=\"http://www.kcplayequity.org\">King County Play Equity Coalition\u003c/a> created a \u003ca href=\"https://docs.google.com/document/d/1BpR03CTq3SfrhRCyhOr_MxIW38WvXUnE2ceml_yxeJ8/edit\">list of activities\u003c/a> as a direct response to COVID-19 related social distancing measures in Washington state. \u003c/span>Some of those ideas are included in this list of resources from teachers, parents and experts on keeping kids moving while school is out.\u003c/p>\n\u003cp>\u003cstrong>For young kids: \u003c/strong>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Roberta Moran, the Athletic Director at Kent Place School in Summit, New Jersey, which educates girls from K-12, said that the shutdown of organized sports could mark the return of more “old-school” games for young kids: bike rides, short jogs, wall-ball, shooting baskets in the driveway, running hills at a local park. Going \u003ca href=\"https://www.theatlantic.com/family/archive/2020/03/coronavirus-what-does-social-distancing-mean/607927/\">outside\u003c/a> to exercise is fine as long as other people aren’t close by, says \u003ca href=\"https://www.cphi.upenn.edu/cphi/about/\">Carolyn Cannuscio\u003c/a>, who heads up research at the Center for Public Health Initiatives at the University of Pennsylvania.\u003c/p>\n\u003cp>For kids who may not have access to yards or parks, \u003ca href=\"https://hhph.org/h-y-p-e-at-home/\">Hip Hop Public Health\u003c/a> offers in-house alternatives. The online site promotes healthy eating and exercise through music and teaches hip hop dance moves to kids of all ages.\u003c/p>\n\u003cp>\u003ca href=\"https://www.gonoodle.com/blog/gonoodle-games-movement-app-for-kids/\">GoNoodle\u003c/a> is another free online site that engages young children with videos and games. The site describes its games as “designed to tire kids out.”\u003c/p>\n\u003cp>https://www.youtube.com/watch?v=Pwn4beja1QE\u003c/p>\n\u003cp>The \u003ca href=\"https://openphysed.org/activeschools/activehome\">Physical Education Network\u003c/a> offers a variety of games and resources for K-5 that include yoga, rhythm and movement, and mindfulness.\u003c/p>\n\u003cp>Girls on the Run of Southeastern Michigan, which ordinarily meets with grammar school girls outside to encourage running and self-esteem, created an \u003ca href=\"https://a0e4b1.emailsp.com/f/rnl.aspx/?fmg=sron5a:ee=n5bg8=nr3/8&x=pv&19f=84.95fa8&x=pp&rw7cg.e.&x=pv&n:8df&x=pv&m9a0/.l&_04d=wuxoNCLM\">in-home exercise program\u003c/a> for girls and their parents.\u003c/p>\n\u003cp>The \u003ca href=\"https://www.thewildnetwork.com/inspiration/persil-wild-explorers-app\">Persil Wild Explorers App\u003c/a> offers 100 outdoor exploring activities of varying lengths for children and families. Some of these are geared for right outside the home.\u003c/p>\n\u003cp>For parents with patience, \u003ca href=\"https://apps.apple.com/us/app/monkey-spot-scavenger-hunts/id972386385\">Monkey Spot Scavenger Hunts\u003c/a> help kids organize and carry out at-home scavenger hunts.\u003c/p>\n\u003cp>https://www.youtube.com/watch?v=L_A_HjHZxfI\u003c/p>\n\u003cp>\u003cstrong>For teenagers: \u003c/strong>\u003c/p>\n\u003cp>Author and exercise physiologist Len Saunders \u003ca href=\"https://www.care.com/c/stories/10371/fun-indoor-exercises-for-school-aged-kids-9-12-years-old-guide-to-childrens-exercise/\">recommends\u003c/a> sets of ordinary \u003ca href=\"https://www.google.com/search?q=calisthenics+chart&tbm=isch&hl=en&rlz=1C1CHBF_enUS844US844&hl=en&ved=2ahUKEwip8a3wjZ3oAhWhVjABHaxxARsQrNwCKAB6BAgBEFU&biw=1903&bih=970#imgrc=Ds52z9FCikQiBM\">calisthenics\u003c/a>. Parents could clear out space in a basement or driveway, arrange “stations” for different exercises, and then set a timer for each activity. How many push-ups, sit-ups, jumping jacks, jump-rope turns, burpees, and step-ups can a child carry out in 45 seconds? How about a minute? To keep the exercises challenging, change the amount of time at different stations, add in more exercises, and increase the number of circuits.\u003c/p>\n\u003cp>“The \u003ca href=\"https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/\">7-minute\u003c/a> workout app and The New York Times six-minute \u003ca href=\"https://www.nytimes.com/2020/02/18/well/move/in-6-minutes-you-can-be-done-with-your-workout.html\">workouts\u003c/a> are both really good options for getting in a decent workout without needing much space or time,” said Maya Vuchic, a high-school senior and runner. “High intensity interval training in general, be it with a jump rope or running in place or strength exercises, can be highly beneficial without miles of road to run on.” \u003ca href=\"https://www.youtube.com/watch?v=_9Wls5hni0E\">Videos\u003c/a> of such workouts are available online.\u003c/p>\n\u003cp>https://www.youtube.com/watch?v=_9Wls5hni0E\u003c/p>\n\u003cp>For a more tailored approach, the app \u003ca href=\"https://www.jefit.com/\">JeFit\u003c/a> builds personalized workout programs of all kinds, including many to be done at home without equipment.\u003c/p>\n\u003cp>\u003ca href=\"https://www.freeletics.com/en/training/\">Freeletics\u003c/a> offers training programs at all levels and connects athletes with a digital coach.\u003c/p>\n\u003cp>\u003ca href=\"https://pocketyoga.com/apps/pocket-yoga/?rewrite-strtolower-url=Apps/PocketYoga\">Pocket Yoga\u003c/a> is an app for yoga enthusiasts, to be done anywhere including alone at home.\u003c/p>\n\u003cp>\u003ca href=\"https://www.downdogapp.com/\">Down Dog\u003c/a> does much the same, but adds high-intensity interval workouts and seven-minute sessions.\u003c/p>\n\u003cp>In the absence of symptoms of the virus, going to the gym is still an option, according to \u003ca href=\"https://www.theatlantic.com/family/archive/2020/03/coronavirus-what-does-social-distancing-mean/607927/\">Albert Ko\u003c/a>, the chair of the department of epidemiology at Yale. In an interview for \u003cem>The Atlantic\u003c/em>, Ko advises visiting when the gym isn’t packed, wiping down all equipment before and after use, and washing hands before and after exercise.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>Wondering how kids’ sports organizations on the national and state level are reacting? The Aspen Institute Project Play, a Washington-based think tank that keeps a close eye on such matters, has set-up a \u003ca href=\"https://www.aspenprojectplay.org/coronavirus-and-youth-sports\">page\u003c/a> to monitor these developments.\u003c/p>\n\n","blocks":[],"excerpt":"Getting exercise while socially distancing yourself from others can be difficult for kids who depend on recess and sports. These apps and activities can help kids get the movement and balance needed during the extended time spent indoors. ","status":"publish","parent":0,"modified":1596148985,"stats":{"hasAudio":false,"hasVideo":true,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":23,"wordCount":988},"headData":{"title":"Exercise Tips To Help Kids, Teens and Families Stay Balanced at Home - MindShift","description":"Getting exercise while socially distancing yourself from others can be difficult for kids who depend on recess and sports. These apps and activities can help kids get the movement and balance needed during the extended time spent indoors. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"55533 https://ww2.kqed.org/mindshift/?p=55533","disqusUrl":"https://ww2.kqed.org/mindshift/2020/03/18/exercise-tips-to-help-kids-teens-and-families-stay-balanced-at-home/","disqusTitle":"Exercise Tips To Help Kids, Teens and Families Stay Balanced at Home","path":"/mindshift/55533/exercise-tips-to-help-kids-teens-and-families-stay-balanced-at-home","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>It’s no mystery that exercise boosts mental health and cognitive function in kids. A nine-month \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25266425\">study\u003c/a> of children aged seven through nine found that kids who were active could think more clearly. A March 2020 report published in \u003cem>Lancet\u003c/em> \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S2215036620300341\">found\u003c/a> that 12-, 14- and 16-year-olds who exercised regularly were less likely to develop depression by age 18. Brain scans of 20-year-olds \u003ca href=\"https://www.nytimes.com/2019/10/02/well/move/being-young-active-and-physically-fit-may-be-very-good-for-your-brain.html\">revealed\u003c/a> that active young adults have better recall and thinking ability. The relationship between movement and brain health is so clear that the World Health Organization \u003ca href=\"https://www.who.int/dietphysicalactivity/physical-activity-recommendations-5-17years.pdf\">recommends\u003c/a> an hour a day of moderate exercise for kids aged 5 through 17. Though most children in the United States get far less than that, regular recess and athletic teams provide at least some built-in movement for many children.\u003c/p>\n\u003cp>Along with countless other sobering repercussions, COVID-19 jeopardizes kids’ physical activity at a time when the emotional benefits that exercise provides are sorely needed. With school closures, suspension of team practices and the imperative to stay home and away from others, children and teenagers (and their agitated parents) will have to find other ways to keep moving. This is especially important now, as a global pandemic with potentially catastrophic repercussions has a way of igniting fear.\u003c/p>\n\u003cp>Some parents and athletic organizations are already making plans for how to keep kids active without schools, organized practices or games to fall back on. Ashley Quinn, a mother of three—and high-school lacrosse coach—said she’ll try to create a home routine with her young kids that includes regular exercise. “We will wake, eat breakfast, ‘attend school,’ and remain physically active with a set program of running, stick work, etc.—disguised as games for my younger daughters,” she said.\u003c/p>\n\u003cp>\u003cspan class=\"s1\">\u003ca href=\"https://uwcla.uw.edu/about/staff-bios-responsibilities/julie-mccleery-phd\">Julie McCleery\u003c/a> at the University of Washington College of Education and the \u003ca href=\"http://www.kcplayequity.org\">King County Play Equity Coalition\u003c/a> created a \u003ca href=\"https://docs.google.com/document/d/1BpR03CTq3SfrhRCyhOr_MxIW38WvXUnE2ceml_yxeJ8/edit\">list of activities\u003c/a> as a direct response to COVID-19 related social distancing measures in Washington state. \u003c/span>Some of those ideas are included in this list of resources from teachers, parents and experts on keeping kids moving while school is out.\u003c/p>\n\u003cp>\u003cstrong>For young kids: \u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Roberta Moran, the Athletic Director at Kent Place School in Summit, New Jersey, which educates girls from K-12, said that the shutdown of organized sports could mark the return of more “old-school” games for young kids: bike rides, short jogs, wall-ball, shooting baskets in the driveway, running hills at a local park. Going \u003ca href=\"https://www.theatlantic.com/family/archive/2020/03/coronavirus-what-does-social-distancing-mean/607927/\">outside\u003c/a> to exercise is fine as long as other people aren’t close by, says \u003ca href=\"https://www.cphi.upenn.edu/cphi/about/\">Carolyn Cannuscio\u003c/a>, who heads up research at the Center for Public Health Initiatives at the University of Pennsylvania.\u003c/p>\n\u003cp>For kids who may not have access to yards or parks, \u003ca href=\"https://hhph.org/h-y-p-e-at-home/\">Hip Hop Public Health\u003c/a> offers in-house alternatives. The online site promotes healthy eating and exercise through music and teaches hip hop dance moves to kids of all ages.\u003c/p>\n\u003cp>\u003ca href=\"https://www.gonoodle.com/blog/gonoodle-games-movement-app-for-kids/\">GoNoodle\u003c/a> is another free online site that engages young children with videos and games. The site describes its games as “designed to tire kids out.”\u003c/p>\u003c/p>\u003cp>\u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutube'>\n \u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutubeInside'>\n \u003ciframe\n loading='lazy'\n class='utils-parseShortcode-shortcodes-__youtubeShortcode__youtubePlayer'\n type='text/html'\n src='//www.youtube.com/embed/Pwn4beja1QE'\n title='//www.youtube.com/embed/Pwn4beja1QE'\n allowfullscreen='true'\n style='border:0;'>\u003c/iframe>\n \u003c/span>\n \u003c/span>\u003c/p>\u003cp>\u003cp>The \u003ca href=\"https://openphysed.org/activeschools/activehome\">Physical Education Network\u003c/a> offers a variety of games and resources for K-5 that include yoga, rhythm and movement, and mindfulness.\u003c/p>\n\u003cp>Girls on the Run of Southeastern Michigan, which ordinarily meets with grammar school girls outside to encourage running and self-esteem, created an \u003ca href=\"https://a0e4b1.emailsp.com/f/rnl.aspx/?fmg=sron5a:ee=n5bg8=nr3/8&x=pv&19f=84.95fa8&x=pp&rw7cg.e.&x=pv&n:8df&x=pv&m9a0/.l&_04d=wuxoNCLM\">in-home exercise program\u003c/a> for girls and their parents.\u003c/p>\n\u003cp>The \u003ca href=\"https://www.thewildnetwork.com/inspiration/persil-wild-explorers-app\">Persil Wild Explorers App\u003c/a> offers 100 outdoor exploring activities of varying lengths for children and families. Some of these are geared for right outside the home.\u003c/p>\n\u003cp>For parents with patience, \u003ca href=\"https://apps.apple.com/us/app/monkey-spot-scavenger-hunts/id972386385\">Monkey Spot Scavenger Hunts\u003c/a> help kids organize and carry out at-home scavenger hunts.\u003c/p>\u003c/p>\u003cp>\u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutube'>\n \u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutubeInside'>\n \u003ciframe\n loading='lazy'\n class='utils-parseShortcode-shortcodes-__youtubeShortcode__youtubePlayer'\n type='text/html'\n src='//www.youtube.com/embed/L_A_HjHZxfI'\n title='//www.youtube.com/embed/L_A_HjHZxfI'\n allowfullscreen='true'\n style='border:0;'>\u003c/iframe>\n \u003c/span>\n \u003c/span>\u003c/p>\u003cp>\u003cp>\u003cstrong>For teenagers: \u003c/strong>\u003c/p>\n\u003cp>Author and exercise physiologist Len Saunders \u003ca href=\"https://www.care.com/c/stories/10371/fun-indoor-exercises-for-school-aged-kids-9-12-years-old-guide-to-childrens-exercise/\">recommends\u003c/a> sets of ordinary \u003ca href=\"https://www.google.com/search?q=calisthenics+chart&tbm=isch&hl=en&rlz=1C1CHBF_enUS844US844&hl=en&ved=2ahUKEwip8a3wjZ3oAhWhVjABHaxxARsQrNwCKAB6BAgBEFU&biw=1903&bih=970#imgrc=Ds52z9FCikQiBM\">calisthenics\u003c/a>. Parents could clear out space in a basement or driveway, arrange “stations” for different exercises, and then set a timer for each activity. How many push-ups, sit-ups, jumping jacks, jump-rope turns, burpees, and step-ups can a child carry out in 45 seconds? How about a minute? To keep the exercises challenging, change the amount of time at different stations, add in more exercises, and increase the number of circuits.\u003c/p>\n\u003cp>“The \u003ca href=\"https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/\">7-minute\u003c/a> workout app and The New York Times six-minute \u003ca href=\"https://www.nytimes.com/2020/02/18/well/move/in-6-minutes-you-can-be-done-with-your-workout.html\">workouts\u003c/a> are both really good options for getting in a decent workout without needing much space or time,” said Maya Vuchic, a high-school senior and runner. “High intensity interval training in general, be it with a jump rope or running in place or strength exercises, can be highly beneficial without miles of road to run on.” \u003ca href=\"https://www.youtube.com/watch?v=_9Wls5hni0E\">Videos\u003c/a> of such workouts are available online.\u003c/p>\u003c/p>\u003cp>\u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutube'>\n \u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutubeInside'>\n \u003ciframe\n loading='lazy'\n class='utils-parseShortcode-shortcodes-__youtubeShortcode__youtubePlayer'\n type='text/html'\n src='//www.youtube.com/embed/_9Wls5hni0E'\n title='//www.youtube.com/embed/_9Wls5hni0E'\n allowfullscreen='true'\n style='border:0;'>\u003c/iframe>\n \u003c/span>\n \u003c/span>\u003c/p>\u003cp>\u003cp>For a more tailored approach, the app \u003ca href=\"https://www.jefit.com/\">JeFit\u003c/a> builds personalized workout programs of all kinds, including many to be done at home without equipment.\u003c/p>\n\u003cp>\u003ca href=\"https://www.freeletics.com/en/training/\">Freeletics\u003c/a> offers training programs at all levels and connects athletes with a digital coach.\u003c/p>\n\u003cp>\u003ca href=\"https://pocketyoga.com/apps/pocket-yoga/?rewrite-strtolower-url=Apps/PocketYoga\">Pocket Yoga\u003c/a> is an app for yoga enthusiasts, to be done anywhere including alone at home.\u003c/p>\n\u003cp>\u003ca href=\"https://www.downdogapp.com/\">Down Dog\u003c/a> does much the same, but adds high-intensity interval workouts and seven-minute sessions.\u003c/p>\n\u003cp>In the absence of symptoms of the virus, going to the gym is still an option, according to \u003ca href=\"https://www.theatlantic.com/family/archive/2020/03/coronavirus-what-does-social-distancing-mean/607927/\">Albert Ko\u003c/a>, the chair of the department of epidemiology at Yale. In an interview for \u003cem>The Atlantic\u003c/em>, Ko advises visiting when the gym isn’t packed, wiping down all equipment before and after use, and washing hands before and after exercise.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>Wondering how kids’ sports organizations on the national and state level are reacting? The Aspen Institute Project Play, a Washington-based think tank that keeps a close eye on such matters, has set-up a \u003ca href=\"https://www.aspenprojectplay.org/coronavirus-and-youth-sports\">page\u003c/a> to monitor these developments.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/55533/exercise-tips-to-help-kids-teens-and-families-stay-balanced-at-home","authors":["4613"],"categories":["mindshift_21280"],"tags":["mindshift_21344","mindshift_21343","mindshift_20711","mindshift_20694","mindshift_20784","mindshift_1040","mindshift_20865","mindshift_21057"],"featImg":"mindshift_55536","label":"mindshift"},"mindshift_55130":{"type":"posts","id":"mindshift_55130","meta":{"index":"posts_1591205157","site":"mindshift","id":"55130","score":null,"sort":[1578379634000]},"guestAuthors":[],"slug":"hope-happiness-and-social-connection-hidden-benefits-of-regular-exercise","title":"Hope, Happiness And Social Connection: Hidden Benefits Of Regular Exercise","publishDate":1578379634,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>If ever there was a time to up your fitness game, the arrival of the new year and the new decade is it. But after the allure of the new gym membership wears off, our sedentary habits, more often than not, consume our promise of daily workouts. It doesn't have to be this way, says health psychologist and author, \u003ca href=\"http://kellymcgonigal.com/\">Kelly McGonigal\u003c/a>.\u003c/p>\n\u003cp>In her new book, \u003cem>The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage, \u003c/em>the Stanford University lecturer offer new motivation to get moving that has less to do with how we look, or feeling duty-bound to exercise, and everything to do with how movement makes us feel. She shares with readers the often profound, yet lesser-known benefits of exercise that make it a worthy, lifelong activity whether you're young, old, fit or disabled.\u003c/p>\n\u003cp>\u003ca href=\"https://www.npr.org/books/titles/790344340/the-joy-of-movement-how-exercise-helps-us-find-happiness-hope-connection-and-cou\">\u003cimg class=\"size-full wp-image-55133 alignright\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2020/01/movement-e1578379584718.jpg\" alt=\"\" width=\"250\" height=\"375\">\u003c/a>\"I want them to understand [exercise] in a different way than the usual conversation we always have about weight loss, preventing disease and making our bodies look a certain way,\" McGonigal tells NPR.\u003c/p>\n\u003cp>Among its many life-altering rewards: the generation of hope, happiness, a sense of purpose, greater life satisfaction and rewarding connections with others.\u003c/p>\n\u003cp>\"These benefits are seen throughout the life span,\" she writes. \"They apply to every socioeconomic strata and appear to be culturally universal.\"\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>And they aren't activity-specific and they don't require you to be a superathlete. Whether you run, swim, dance, bike, lift weights, do yoga or participate in team sports — it doesn't matter, McGonigal says — moderate physical activity does far more than make us physically stronger and healthier.\u003c/p>\n\u003cp>Here are five of the ways movement can help you enjoy life.\u003c/p>\n\u003cp>\u003cstrong>1) Activate pleasure \u003c/strong>\u003c/p>\n\u003cp>During exercise, McGonigal explains, our brains release neurotransmitters, in particular dopamine and endocannabinoids, that can generate a natural high similar to that of cannabis, or marijuana.\u003c/p>\n\u003cp>\"Many of the effects of cannabis are consistent with descriptions of exercise-induced highs, including the sudden disappearance of worries or stress, a reduction in pain, the slowing of time and a heightening of the senses,\" she writes.\u003c/p>\n\u003cp>And while exercise activates the same channels of the brain's reward system that addictive drugs do, she explains, it does so \"in a way that has the complete opposite effect on your capacity to enjoy life.\"\u003c/p>\n\u003cp>Exactly how it all works isn't fully understood.\u003c/p>\n\u003cp>\"But the basic idea is that your brain will have a more robust response to everyday pleasures,\" she says, \"whether it's your child smiling at you, or the taste of food or your enjoyment of looking at something beautiful — and that's the exact opposite effect of addiction.\"\u003c/p>\n\u003cp>\u003cstrong>2) Become a \"more social version of yourself\"\u003c/strong>\u003c/p>\n\u003cp>In a chapter on the collective joy of exercise, McGonigal explains how endorphins — another type of neurotransmitters released during sustained physical activity — help bond us to others. It's a connection, she writes, that \"can be experienced anytime and anywhere people gather to move in unison,\" be it during the flow of yoga class, during the synchronicity of team rowing, while running with friends or while practicing tai chi with others.\u003c/p>\n\u003cp>And it also helps explain why those with whom we participate on teams or share fitness friendships often feel like family, she says. Endorphins help strengthen ties to individuals we're not related to, which helps us build extended families and important social networks that help stave off loneliness and social isolation.\u003c/p>\n\u003cp>Of course, humans can build bonds through sedentary activities as well, McGonigal says.\u003c/p>\n\u003cp>\"But there's something about getting your heart rate up a little bit and using your muscles that creates that brain state that makes you more willing to trust others — that enhances the pleasure you get from interacting with others that often makes you this more social version of yourself,\" she says.\u003c/p>\n\u003cp>\u003cstrong>3) Help with depression\u003c/strong>\u003c/p>\n\u003cp>In a section on \"green exercise,\" McGonigal discusses the positive shifts in mood and outlook reported by those who\u003ca href=\"https://pubs.acs.org/doi/abs/10.1021/es903183r\"> exercise in nature.\u003c/a>\u003c/p>\n\u003cp>\"It actually alters what's happening in your brain in a way that looks really similar to meditation,\" she says. \"People report feeling connected to all of life ... and they feel more hopeful about life itself.\"\u003c/p>\n\u003cp>Indeed, an \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/22486584\">Austrian study\u003c/a> McGonigal cites found that among people who had previously attempted suicide, the addition of mountain hiking to their standard medical treatment reduced suicidal thinking and hopelessness.\u003c/p>\n\u003cp>McGonigal says she heard many similar stories among those she interviewed for the book: \"So many people who struggle with anxiety, grief or depression find a kind of relief in being active in nature that they don't find any other way.\"\u003c/p>\n\u003cp>\u003cstrong>4) Reveal hidden strength \u003c/strong>\u003c/p>\n\u003cp>Even for those who don't struggle with mental or physical illness, adopting a regular exercise routine can provide powerful transformation. McGonigal shares stories of several women who overcame limiting beliefs through exercise to reveal new, more powerful selves.\u003c/p>\n\u003cp>\"If there is a voice in your head saying, 'You're too old, too awkward, too big, too broken, too weak,' physical sensations from movement can provide a compelling counterargument,\" McGonigal writes. \"Even deeply held beliefs about ourselves can be challenged by direct, physical experiences, as new sensations overtake old memories and stories.\"\u003c/p>\n\u003cp>\u003cstrong>5) A boost for the brain\u003c/strong>\u003c/p>\n\u003cp>McGonigal offers insights drawn from research into ultraendurance athletes and how they survive mentally and physically grueling events designed to last six or more hours.\u003c/p>\n\u003cp>When researchers at the Berlin-based Center for Space Medicine and Extreme Environments measured the blood of ultraendurance athletes, they found high levels a family of proteins called myokines, known to help the body burn fat as fuel, to act as natural antidepressants and to provide a possible shield against cognitive decline.\u003c/p>\n\u003cp>But as she reports, you don't need to be a superathlete to experience the benefits of myokines. McGonigal cites a 2018 study that identified 35 of these proteins released by the quadriceps muscles during just one hour of bike riding.\u003c/p>\n\u003cp>Emerging research, she says, suggests that when exercised, your muscles become \"basically a pharmacy for your physical and mental health.\"\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\"If you are willing to move,\" she writes, \"your muscles will give you hope. Your brain will orchestrate pleasure. And your entire physiology will adjust to help you find the energy, purpose and courage you need to keep going.\"\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2020 NPR. To see more, visit https://www.npr.org.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Hope%2C+Happiness+And+Social+Connection%3A+Hidden+Benefits+Of+Regular+Exercise+&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"A new book, \u003cem>The Joy of Movement,\u003c/em> offers more motivation to exercise. It's not just about getting fit or looking good: Exercise can give you courage, pleasure and better friendships. ","status":"publish","parent":0,"modified":1578379634,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":34,"wordCount":1075},"headData":{"title":"Hope, Happiness And Social Connection: Hidden Benefits Of Regular Exercise | KQED","description":"A new book, The Joy of Movement, offers more motivation to exercise. It's not just about getting fit or looking good: Exercise can give you courage, pleasure and better friendships. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"55130 https://ww2.kqed.org/mindshift/?p=55130","disqusUrl":"https://ww2.kqed.org/mindshift/2020/01/06/hope-happiness-and-social-connection-hidden-benefits-of-regular-exercise/","disqusTitle":"Hope, Happiness And Social Connection: Hidden Benefits Of Regular Exercise","nprImageCredit":"Boris Austin","nprByline":"Stephanie O'Neill","nprImageAgency":"Getty Images","nprStoryId":"790346204","nprApiLink":"http://api.npr.org/query?id=790346204&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"https://www.npr.org/sections/health-shots/2020/01/04/790346204/hope-happiness-and-social-connection-hidden-benefits-of-regular-exercise?ft=nprml&f=790346204","nprRetrievedStory":"1","nprPubDate":"Sat, 04 Jan 2020 18:49:00 -0500","nprStoryDate":"Sat, 04 Jan 2020 07:00:50 -0500","nprLastModifiedDate":"Sat, 04 Jan 2020 18:49:52 -0500","path":"/mindshift/55130/hope-happiness-and-social-connection-hidden-benefits-of-regular-exercise","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>If ever there was a time to up your fitness game, the arrival of the new year and the new decade is it. But after the allure of the new gym membership wears off, our sedentary habits, more often than not, consume our promise of daily workouts. It doesn't have to be this way, says health psychologist and author, \u003ca href=\"http://kellymcgonigal.com/\">Kelly McGonigal\u003c/a>.\u003c/p>\n\u003cp>In her new book, \u003cem>The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage, \u003c/em>the Stanford University lecturer offer new motivation to get moving that has less to do with how we look, or feeling duty-bound to exercise, and everything to do with how movement makes us feel. She shares with readers the often profound, yet lesser-known benefits of exercise that make it a worthy, lifelong activity whether you're young, old, fit or disabled.\u003c/p>\n\u003cp>\u003ca href=\"https://www.npr.org/books/titles/790344340/the-joy-of-movement-how-exercise-helps-us-find-happiness-hope-connection-and-cou\">\u003cimg class=\"size-full wp-image-55133 alignright\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2020/01/movement-e1578379584718.jpg\" alt=\"\" width=\"250\" height=\"375\">\u003c/a>\"I want them to understand [exercise] in a different way than the usual conversation we always have about weight loss, preventing disease and making our bodies look a certain way,\" McGonigal tells NPR.\u003c/p>\n\u003cp>Among its many life-altering rewards: the generation of hope, happiness, a sense of purpose, greater life satisfaction and rewarding connections with others.\u003c/p>\n\u003cp>\"These benefits are seen throughout the life span,\" she writes. \"They apply to every socioeconomic strata and appear to be culturally universal.\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>And they aren't activity-specific and they don't require you to be a superathlete. Whether you run, swim, dance, bike, lift weights, do yoga or participate in team sports — it doesn't matter, McGonigal says — moderate physical activity does far more than make us physically stronger and healthier.\u003c/p>\n\u003cp>Here are five of the ways movement can help you enjoy life.\u003c/p>\n\u003cp>\u003cstrong>1) Activate pleasure \u003c/strong>\u003c/p>\n\u003cp>During exercise, McGonigal explains, our brains release neurotransmitters, in particular dopamine and endocannabinoids, that can generate a natural high similar to that of cannabis, or marijuana.\u003c/p>\n\u003cp>\"Many of the effects of cannabis are consistent with descriptions of exercise-induced highs, including the sudden disappearance of worries or stress, a reduction in pain, the slowing of time and a heightening of the senses,\" she writes.\u003c/p>\n\u003cp>And while exercise activates the same channels of the brain's reward system that addictive drugs do, she explains, it does so \"in a way that has the complete opposite effect on your capacity to enjoy life.\"\u003c/p>\n\u003cp>Exactly how it all works isn't fully understood.\u003c/p>\n\u003cp>\"But the basic idea is that your brain will have a more robust response to everyday pleasures,\" she says, \"whether it's your child smiling at you, or the taste of food or your enjoyment of looking at something beautiful — and that's the exact opposite effect of addiction.\"\u003c/p>\n\u003cp>\u003cstrong>2) Become a \"more social version of yourself\"\u003c/strong>\u003c/p>\n\u003cp>In a chapter on the collective joy of exercise, McGonigal explains how endorphins — another type of neurotransmitters released during sustained physical activity — help bond us to others. It's a connection, she writes, that \"can be experienced anytime and anywhere people gather to move in unison,\" be it during the flow of yoga class, during the synchronicity of team rowing, while running with friends or while practicing tai chi with others.\u003c/p>\n\u003cp>And it also helps explain why those with whom we participate on teams or share fitness friendships often feel like family, she says. Endorphins help strengthen ties to individuals we're not related to, which helps us build extended families and important social networks that help stave off loneliness and social isolation.\u003c/p>\n\u003cp>Of course, humans can build bonds through sedentary activities as well, McGonigal says.\u003c/p>\n\u003cp>\"But there's something about getting your heart rate up a little bit and using your muscles that creates that brain state that makes you more willing to trust others — that enhances the pleasure you get from interacting with others that often makes you this more social version of yourself,\" she says.\u003c/p>\n\u003cp>\u003cstrong>3) Help with depression\u003c/strong>\u003c/p>\n\u003cp>In a section on \"green exercise,\" McGonigal discusses the positive shifts in mood and outlook reported by those who\u003ca href=\"https://pubs.acs.org/doi/abs/10.1021/es903183r\"> exercise in nature.\u003c/a>\u003c/p>\n\u003cp>\"It actually alters what's happening in your brain in a way that looks really similar to meditation,\" she says. \"People report feeling connected to all of life ... and they feel more hopeful about life itself.\"\u003c/p>\n\u003cp>Indeed, an \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/22486584\">Austrian study\u003c/a> McGonigal cites found that among people who had previously attempted suicide, the addition of mountain hiking to their standard medical treatment reduced suicidal thinking and hopelessness.\u003c/p>\n\u003cp>McGonigal says she heard many similar stories among those she interviewed for the book: \"So many people who struggle with anxiety, grief or depression find a kind of relief in being active in nature that they don't find any other way.\"\u003c/p>\n\u003cp>\u003cstrong>4) Reveal hidden strength \u003c/strong>\u003c/p>\n\u003cp>Even for those who don't struggle with mental or physical illness, adopting a regular exercise routine can provide powerful transformation. McGonigal shares stories of several women who overcame limiting beliefs through exercise to reveal new, more powerful selves.\u003c/p>\n\u003cp>\"If there is a voice in your head saying, 'You're too old, too awkward, too big, too broken, too weak,' physical sensations from movement can provide a compelling counterargument,\" McGonigal writes. \"Even deeply held beliefs about ourselves can be challenged by direct, physical experiences, as new sensations overtake old memories and stories.\"\u003c/p>\n\u003cp>\u003cstrong>5) A boost for the brain\u003c/strong>\u003c/p>\n\u003cp>McGonigal offers insights drawn from research into ultraendurance athletes and how they survive mentally and physically grueling events designed to last six or more hours.\u003c/p>\n\u003cp>When researchers at the Berlin-based Center for Space Medicine and Extreme Environments measured the blood of ultraendurance athletes, they found high levels a family of proteins called myokines, known to help the body burn fat as fuel, to act as natural antidepressants and to provide a possible shield against cognitive decline.\u003c/p>\n\u003cp>But as she reports, you don't need to be a superathlete to experience the benefits of myokines. McGonigal cites a 2018 study that identified 35 of these proteins released by the quadriceps muscles during just one hour of bike riding.\u003c/p>\n\u003cp>Emerging research, she says, suggests that when exercised, your muscles become \"basically a pharmacy for your physical and mental health.\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\"If you are willing to move,\" she writes, \"your muscles will give you hope. Your brain will orchestrate pleasure. And your entire physiology will adjust to help you find the energy, purpose and courage you need to keep going.\"\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2020 NPR. To see more, visit https://www.npr.org.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Hope%2C+Happiness+And+Social+Connection%3A+Hidden+Benefits+Of+Regular+Exercise+&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/55130/hope-happiness-and-social-connection-hidden-benefits-of-regular-exercise","authors":["byline_mindshift_55130"],"categories":["mindshift_192"],"tags":["mindshift_20694","mindshift_20784","mindshift_1040","mindshift_20865","mindshift_21057","mindshift_943"],"featImg":"mindshift_55131","label":"mindshift"},"mindshift_53681":{"type":"posts","id":"mindshift_53681","meta":{"index":"posts_1591205157","site":"mindshift","id":"53681","score":null,"sort":[1558506855000]},"guestAuthors":[],"slug":"how-movement-and-exercise-help-kids-learn","title":"How Movement and Exercise Help Kids Learn","publishDate":1558506855,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>\u003cspan style=\"font-weight: 400\">Neuroscientist \u003c/span>\u003ca href=\"https://www.wendysuzuki.com/\">\u003cspan style=\"font-weight: 400\">Wendy Suzuki \u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">was a rising star in the field of memory when she looked around and realized that her lifestyle wasn’t sustainable. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“I was trying to get tenure, and I was doing nothing but work,\" she says. \"I had no friends outside of my lab. I knew I needed to do something. I thought, at least I can go to the gym and try to feel stronger.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She signed up for the classes that “looked the most fun.” As she expected, her mood and fitness level improved – but she began to notice something else at play. “About a year and a half into that regular exercise routine, I was sitting at my desk writing a grant and this thought went through my mind, ‘Writing is going well!’ I had never had that thought before. Then I realized that \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">all\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> of my work had been going better recently, and the only major change I had made to my life was regularly working out.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">That observation prompted her to explore what exercise was doing to her brain. “My hippocampal memory was clearly better at remembering details and retrieving information.\"\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">These days, Suzuki has switched her primary research focus to the cognitive benefits of exercise. She is the author of the book \u003ca href=\"https://www.amazon.com/Healthy-Brain-Happy-Life-Everything/dp/0062366785\">\u003ci>Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better,\u003c/i>\u003c/a> and gave a popular \u003ca href=\"https://www.youtube.com/watch?v=BHY0FxzoKZE\">TED Talk\u003c/a> on exercise and the brain. \u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She also teaches a class at NYU called \u003c/span>\u003cspan style=\"font-weight: 400\">\"\u003ca href=\"https://www.wendysuzuki.com/can-exercise-change-your-brain\">Can Exercise Change your Brain?\u003c/a>\" To tap into the brain-boosting effects of movement, she begins each class with an hourlong workout session, followed by a 90-minute lecture and discussion. She has been measuring outcomes of this hybrid teaching method in quantitative and qualitative ways. “One student told me, ‘In my other 9 a.m. classes, I am hugging my\u003c/span>\u003cspan style=\"font-weight: 400\"> Starbucks cup. In this class, I don’t even need to take notes because I remember what is said.'”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She says exercise is the most transformative thing that you can do for your brain, and she is on a mission to help her students and the public understand the “life-changing,” mood-boosting, cognitive-enhancing effects of physical activity.\u003c/span>\u003c/p>\n\u003cp>\u003cb>The Cognitive Benefits of Exercise\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Suzuki encourages people to think about the brain like a muscle. Exercise strengthens both the prefrontal cortex (which is involved in executive functioning) and the hippocampus (which plays a key role in memory and learning). In this way, exercise supports our ability to think creatively, make decisions, focus and retrieve key information. In her research, Suzuki found a single workout can improve a student’s ability to focus on a task for up to two hours.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Exercise stimulates the growth of new neurons, Suzuki explains, in a process called \u003ca href=\"https://well.blogs.nytimes.com/2016/02/17/which-type-of-exercise-is-best-for-the-brain/\">neurogenesis\u003c/a>. In addition, it increases the neurochemical BDNF, which acts as a fertilizer, strengthening neurons and making them less susceptible to breaking down. Physical activity also increases levels of serotonin, norepinephrine, dopamine and endorphins that support emotional well-being, motivation and response to stress. As we age, exercise has a protective effect on the brain, says Suzuki, making it less susceptible to neurodegenerative diseases and normal cognitive decline. With exercise, “you are making synaptic connections, and you are making more synapses grow. Movement will help your brain today and protect you against neurological decay in the future.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>The Case for Movement in School\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Recess has cascading benefits for children, says Suzuki. “It really has to do with what we know about how the brain works and how we can rejuvenate brain activity – particularly focus, attention and mood. When you cut down recess, you are removing time that kids can run around. And when they run around, their brains are getting a bubble bath of good neurochemicals, neurotransmitters and endorphins. These help memory and mood. A simple burst of exercise helps students focus better — to filter out what they do and do not need to pay attention to in class.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She argues that movement breaks in K-12 classrooms support the deep kind of learning that they should be striving for.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Adults need this, too,” says Suzuki, including teachers. “Even though it takes time from your workday, it will give you back time. You will be more productive if you take that time off. Even if it’s just a walk up and down the stairs or a walk around the block. That is a surefire way to make your work more productive. It’s how humans were built. We were not built to sit in front of a screen all day long. Our bodies and brains work better with regular movement. It’s better than coffee.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Adding more movement to the school day is an attainable goal, says Suzuki. She points to a program called \u003c/span>\u003ca href=\"https://thedailymile.co.uk/about/\">\u003cspan style=\"font-weight: 400\">The Daily Mile\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, an initiative that started six years ago at an elementary school in Scotland. The head of school, Elaine Wyllie, “realized that students weren’t looking healthy,” says Suzuki, “so she asked teachers to take their students for a 15-minute walk or run every day.” More than 8,000 schools in 65 countries — including half of all schools in Scotland — have now adopted this program. The website includes \u003c/span>\u003ca href=\"https://thedailymile.co.uk/steps-to-success/\">\u003cspan style=\"font-weight: 400\">guidelines\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and tips for making the program accessible to all students with the aim of helping them become “fitter, healthier, and more able to concentrate in the classroom.”\u003c/span>\u003c/p>\n\u003cp>https://www.youtube.com/watch?v=V0RahcsF4aI\u003c/p>\n\u003cp>\u003cb>Reframing Exercise as Movement\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Suzuki recognizes that “exercise can be a four-letter word” for some people — something that feels unpleasant or impractical, given the demands of life. So she has begun to talk about it as simply “movement” in her talks and workshops. One of her favorite “brain hacks” is taking a mundane task and making it more physical — such as “vacuuming like \u003ca href=\"https://www.youtube.com/watch?v=xuqYNx8zaXM\">Mrs. Doubtfire\u003c/a>.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“The thing is, there are so many ways to move your body,” says Suzuki. “It’s hard to get someone who does not exercise to move regularly. Once you get over the hump, you can start to be much more mindful and see and feel the immediate effects of exercise – you are literally changing your brain.”\u003c/span>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>https://www.youtube.com/watch?v=BHY0FxzoKZE\u003c/p>\n\n","blocks":[],"excerpt":"Exercising not only helps the body but it helps the brain. Schools are incorporating movement into the school day with activities like \"The Daily Mile\" to get kids active and prepared to learn. ","status":"publish","parent":0,"modified":1558506855,"stats":{"hasAudio":false,"hasVideo":true,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":1100},"headData":{"title":"How Movement and Exercise Help Kids Learn | KQED","description":"Exercising not only helps the body but it helps the brain. Schools are incorporating movement into the school day with activities like "The Daily Mile" to get kids active and prepared to learn. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"53681 https://ww2.kqed.org/mindshift/?p=53681","disqusUrl":"https://ww2.kqed.org/mindshift/2019/05/21/how-movement-and-exercise-help-kids-learn/","disqusTitle":"How Movement and Exercise Help Kids Learn","path":"/mindshift/53681/how-movement-and-exercise-help-kids-learn","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cspan style=\"font-weight: 400\">Neuroscientist \u003c/span>\u003ca href=\"https://www.wendysuzuki.com/\">\u003cspan style=\"font-weight: 400\">Wendy Suzuki \u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">was a rising star in the field of memory when she looked around and realized that her lifestyle wasn’t sustainable. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“I was trying to get tenure, and I was doing nothing but work,\" she says. \"I had no friends outside of my lab. I knew I needed to do something. I thought, at least I can go to the gym and try to feel stronger.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She signed up for the classes that “looked the most fun.” As she expected, her mood and fitness level improved – but she began to notice something else at play. “About a year and a half into that regular exercise routine, I was sitting at my desk writing a grant and this thought went through my mind, ‘Writing is going well!’ I had never had that thought before. Then I realized that \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">all\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> of my work had been going better recently, and the only major change I had made to my life was regularly working out.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">That observation prompted her to explore what exercise was doing to her brain. “My hippocampal memory was clearly better at remembering details and retrieving information.\"\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">These days, Suzuki has switched her primary research focus to the cognitive benefits of exercise. She is the author of the book \u003ca href=\"https://www.amazon.com/Healthy-Brain-Happy-Life-Everything/dp/0062366785\">\u003ci>Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better,\u003c/i>\u003c/a> and gave a popular \u003ca href=\"https://www.youtube.com/watch?v=BHY0FxzoKZE\">TED Talk\u003c/a> on exercise and the brain. \u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She also teaches a class at NYU called \u003c/span>\u003cspan style=\"font-weight: 400\">\"\u003ca href=\"https://www.wendysuzuki.com/can-exercise-change-your-brain\">Can Exercise Change your Brain?\u003c/a>\" To tap into the brain-boosting effects of movement, she begins each class with an hourlong workout session, followed by a 90-minute lecture and discussion. She has been measuring outcomes of this hybrid teaching method in quantitative and qualitative ways. “One student told me, ‘In my other 9 a.m. classes, I am hugging my\u003c/span>\u003cspan style=\"font-weight: 400\"> Starbucks cup. In this class, I don’t even need to take notes because I remember what is said.'”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She says exercise is the most transformative thing that you can do for your brain, and she is on a mission to help her students and the public understand the “life-changing,” mood-boosting, cognitive-enhancing effects of physical activity.\u003c/span>\u003c/p>\n\u003cp>\u003cb>The Cognitive Benefits of Exercise\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Suzuki encourages people to think about the brain like a muscle. Exercise strengthens both the prefrontal cortex (which is involved in executive functioning) and the hippocampus (which plays a key role in memory and learning). In this way, exercise supports our ability to think creatively, make decisions, focus and retrieve key information. In her research, Suzuki found a single workout can improve a student’s ability to focus on a task for up to two hours.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Exercise stimulates the growth of new neurons, Suzuki explains, in a process called \u003ca href=\"https://well.blogs.nytimes.com/2016/02/17/which-type-of-exercise-is-best-for-the-brain/\">neurogenesis\u003c/a>. In addition, it increases the neurochemical BDNF, which acts as a fertilizer, strengthening neurons and making them less susceptible to breaking down. Physical activity also increases levels of serotonin, norepinephrine, dopamine and endorphins that support emotional well-being, motivation and response to stress. As we age, exercise has a protective effect on the brain, says Suzuki, making it less susceptible to neurodegenerative diseases and normal cognitive decline. With exercise, “you are making synaptic connections, and you are making more synapses grow. Movement will help your brain today and protect you against neurological decay in the future.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>The Case for Movement in School\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Recess has cascading benefits for children, says Suzuki. “It really has to do with what we know about how the brain works and how we can rejuvenate brain activity – particularly focus, attention and mood. When you cut down recess, you are removing time that kids can run around. And when they run around, their brains are getting a bubble bath of good neurochemicals, neurotransmitters and endorphins. These help memory and mood. A simple burst of exercise helps students focus better — to filter out what they do and do not need to pay attention to in class.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She argues that movement breaks in K-12 classrooms support the deep kind of learning that they should be striving for.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Adults need this, too,” says Suzuki, including teachers. “Even though it takes time from your workday, it will give you back time. You will be more productive if you take that time off. Even if it’s just a walk up and down the stairs or a walk around the block. That is a surefire way to make your work more productive. It’s how humans were built. We were not built to sit in front of a screen all day long. Our bodies and brains work better with regular movement. It’s better than coffee.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Adding more movement to the school day is an attainable goal, says Suzuki. She points to a program called \u003c/span>\u003ca href=\"https://thedailymile.co.uk/about/\">\u003cspan style=\"font-weight: 400\">The Daily Mile\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, an initiative that started six years ago at an elementary school in Scotland. The head of school, Elaine Wyllie, “realized that students weren’t looking healthy,” says Suzuki, “so she asked teachers to take their students for a 15-minute walk or run every day.” More than 8,000 schools in 65 countries — including half of all schools in Scotland — have now adopted this program. The website includes \u003c/span>\u003ca href=\"https://thedailymile.co.uk/steps-to-success/\">\u003cspan style=\"font-weight: 400\">guidelines\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and tips for making the program accessible to all students with the aim of helping them become “fitter, healthier, and more able to concentrate in the classroom.”\u003c/span>\u003c/p>\u003c/p>\u003cp>\u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutube'>\n \u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutubeInside'>\n \u003ciframe\n loading='lazy'\n class='utils-parseShortcode-shortcodes-__youtubeShortcode__youtubePlayer'\n type='text/html'\n src='//www.youtube.com/embed/V0RahcsF4aI'\n title='//www.youtube.com/embed/V0RahcsF4aI'\n allowfullscreen='true'\n style='border:0;'>\u003c/iframe>\n \u003c/span>\n \u003c/span>\u003c/p>\u003cp>\u003cp>\u003cb>Reframing Exercise as Movement\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Suzuki recognizes that “exercise can be a four-letter word” for some people — something that feels unpleasant or impractical, given the demands of life. So she has begun to talk about it as simply “movement” in her talks and workshops. One of her favorite “brain hacks” is taking a mundane task and making it more physical — such as “vacuuming like \u003ca href=\"https://www.youtube.com/watch?v=xuqYNx8zaXM\">Mrs. Doubtfire\u003c/a>.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“The thing is, there are so many ways to move your body,” says Suzuki. “It’s hard to get someone who does not exercise to move regularly. Once you get over the hump, you can start to be much more mindful and see and feel the immediate effects of exercise – you are literally changing your brain.”\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\u003c/p>\u003cp>\u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutube'>\n \u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutubeInside'>\n \u003ciframe\n loading='lazy'\n class='utils-parseShortcode-shortcodes-__youtubeShortcode__youtubePlayer'\n type='text/html'\n src='//www.youtube.com/embed/BHY0FxzoKZE'\n title='//www.youtube.com/embed/BHY0FxzoKZE'\n allowfullscreen='true'\n style='border:0;'>\u003c/iframe>\n \u003c/span>\n \u003c/span>\u003c/p>\u003cp>\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/53681/how-movement-and-exercise-help-kids-learn","authors":["11087"],"categories":["mindshift_192"],"tags":["mindshift_767","mindshift_20694","mindshift_20784","mindshift_1040","mindshift_296","mindshift_46","mindshift_21057","mindshift_20531","mindshift_21267"],"featImg":"mindshift_53698","label":"mindshift"},"mindshift_52361":{"type":"posts","id":"mindshift_52361","meta":{"index":"posts_1591205157","site":"mindshift","id":"52361","score":null,"sort":[1540275565000]},"guestAuthors":[],"slug":"to-boost-mental-health-try-team-sports-or-group-exercise","title":"To Boost Mental Health, Try Team Sports or Group Exercise","publishDate":1540275565,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>Ryan \"China\" \u003ca href=\"https://adaa.org/living-with-anxiety/personal-stories/becoming-change\">McCarney\u003c/a> has played sports his entire life, but sometimes he has to force himself to show up on the field to play pick-up soccer with his friends.\u003c/p>\n\u003cp>\"I'm dreading and I'm anticipating the worst. But I do it anyway. And then, it's a euphoric sensation when you're done with it because you end up having a great time,\" says McCarney.\u003c/p>\n\u003cp>McCarney was just 22 when he had his first panic attack. As a college and professional baseball player, he says getting help was stigmatized. It took him six years to get professional support. He still struggles with depression and social anxiety, but says exercising helps him — especially when it's with his teammates.\u003c/p>\n\u003cp>Research shows exercise can ease things like panic attacks or mood and sleep disorders, and a recent \u003ca href=\"https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/fulltext\">study\u003c/a> in the journal, Lancet Psychiatry, found that popular team sports may have a slight edge over the other forms of physical activity.\u003c/p>\n\u003cp>The researchers analyzed CDC survey data from 1.2 million adults and found — across age, gender, education status and income — people who exercised reported fewer days of bad mental health than those who didn't. And those who played team sports reported the fewest.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>One of the study's authors, \u003ca href=\"https://medicine.yale.edu/people/search/adam_chekroud-1.profile\">Adam Chekroud\u003c/a>, an assistant adjunct professor at Yale's School of Medicine, thinks team activity could add another layer of relief for sufferers of mental illness.\u003c/p>\n\u003cp>He says there are biological, cognitive and social aspects to mental illness.\u003c/p>\n\u003cp>\"Some sports might just be hitting on more of those elements than other sports,\" he says. \"If you just run on a treadmill for example, it's clear that you're getting that biological stimulation. But perhaps there are other elements of depression that you're not going to be tapping into.\"\u003c/p>\n\u003cp>Now, this study only shows an association between group exercise and improved mental health, and can't prove that the one causes the other. But, given what is known about depression in particular, it adds up, says Jack Raglin, a professor in the department of kinesiology in the School of Public Health at Indiana University, Bloomington.\u003c/p>\n\u003cp>People who are depressed often isolate themselves, he says, so exercising in a group setting, \"can help alleviate symptoms and deal with this very pernicious symptom of depression.\"\u003c/p>\n\u003cp>Group exercise or team sports might also have an edge over other forms of exercise because they add an element of accountability, says Raglin. He did a study finding that couples who started an exercise program together had a lower dropout rate than those who started one on their own.\u003c/p>\n\u003cp>The study showed that \"very simple forms of social support can be beneficial,\" he says.\u003c/p>\n\u003cp>Scientists don't know the exact mechanism that makes exercise elevate mood and decrease anxiety, but there is \u003ca href=\"https://www.apa.org/monitor/2011/12/exercise.aspx\">a body of research\u003c/a> to show that it does work on the short and long term.\u003c/p>\n\u003cp>\"If you conceptualize exercise as a pill it means, well it's a rather small pill and easy to take and easy to tolerate,\" says Raglin.\u003c/p>\n\u003cp>One limitation of the \u003cem>Lancet Psychiatry\u003c/em> study is the data is based on patients self-reporting their symptoms. Dr. Antonia Baum, a psychiatrist and the past president of the \u003ca href=\"https://sportspsychiatry.org/\">International Society for Sports Psychiatry\u003c/a> says patients don't always give an accurate picture of their mental health. She says the study is an important step in this research field, but the conclusions shouldn't be taken as scientific gospel.\u003c/p>\n\u003cp>\"We are animals. We are meant to move and if we don't, a lot of systems slow down, including our mood and cognition,\" says Baum. \"So it makes intuitive sense that exercise is beneficial, but it's nice to try to start to wrap our arms around being able to quantify and qualify that in some ways.\"\u003c/p>\n\u003cp>Baum says she works with each of her patients to incorporate exercise into their lives. And she says this study will be a good jumping off point for more research on team sports and mental illness.\u003c/p>\n\u003cp>But, Baum and other researchers say getting someone who is depressed to start exercising is easier said than done.\u003c/p>\n\u003cp>\"It's all well and good to conclude that exercise whether it's done as a solo or a group pursuit is beneficial, but to get patients to do it is another matter and when you have a depressed patient motivation is often lacking,\" she says.\u003c/p>\n\u003cp>Chekroud says getting patients in general to stick to any kind of therapy is challenging.\u003c/p>\n\u003cp>\"It's not just exercises that people stop doing, they also stop taking medications. They stopped showing up for therapy,\" he says. \"Adherence is a big problem in health care right now,\"\u003c/p>\n\u003cp>He says the study's findings could lead to more tools to help people reduce the overall burden of mental illness, now the leading contributor to the \u003ca href=\"http://www.who.int/news-room/fact-sheets/detail/depression\">global burden of disability\u003c/a>.\u003c/p>\n\u003cp>\"The field is really crying out for things that we can do to help people with mental health issues,\" says Chekroud.\u003c/p>\n\u003cp>For McCarney, team sports have helped him get a handle on his symptoms, he says. Before social gatherings, he often feels claustrophobic and panicked, but when he works through the anxiety and gets onto the field, he says it's always worth it.\u003c/p>\n\u003cp>\"It just gets you around people which I think is another huge thing when you're trying to maybe break out of a depressive cycle,\" he says.\u003c/p>\n\u003ch3>\u003cstrong>How to get started\u003c/strong>\u003c/h3>\n\u003cp>For some people, the idea of joining a team or any kind of group fitness activity is terrifying. Here are a few tips for getting started.\u003c/p>\n\u003cp>\u003cstrong>Find a sports ambassador. \u003c/strong>Raglin recommends finding a \"sports ambassador,\" a friend who can connect you with a group sport or activity. The friend can get you up to speed on the sport and what's expected of you. Team sports may feel like a leap of faith, says Baum. But, she says the rewards are worth it. \"It's like playing in an orchestra — the sum being greater than the parts — truly thrilling when it all comes together,\" she says.\u003c/p>\n\u003cp>\u003cstrong>Match your skill level.\u003c/strong> It's not hard to find amateur sports teams to join, on sites like meetup.com. A lot of workplaces also have team sport activities, but Raglin says you make sure the skill level is right for you. You're more likely to have a good experience and want to go back. \"There is nothing worse than being on a team where the skill or intensity of the players is way above or below your own level or the level of competition you were looking for,\" Raglin says.\u003c/p>\n\u003cp>\u003cstrong>Join a run or bike club.\u003c/strong> If you're not into team games, go to your local run shop or bike shop to find run communities, bike clubs or community rides to join. Raglin recommends the \u003ca href=\"https://november-project.com\">November Project\u003c/a>, which is a free fitness program with chapters in major cities around the world that hosts workouts.\u003c/p>\n\u003cp>\u003cstrong>Put money on the line.\u003c/strong> If you really aren't into team activities, Baum says getting a personal trainer or signing up for a gym can \"help add a social element, and that all important accountability.\"\u003c/p>\n\u003cp>\u003cstrong>Try the obvious thing first.\u003c/strong> Baum says to look at the activities you've done throughout your life and think about which ones worked best for you. She says she sometimes takes her patients running or walking with her for a therapy session to start modeling the types of exercises that could work for them.\u003c/p>\n\u003chr>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>Sasa Woodruff is a freelance radio reporter and producer based in Los Angeles.\u003c/em>\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2018 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=A+New+Prescription+For+Depression%3A+Join+A+Team+And+Get+Sweaty&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"Most people who struggle with depression and anxiety have heard that exercise is a mood-booster. But exercising with friends, especially playing a team sport may help even more.","status":"publish","parent":0,"modified":1540362097,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":34,"wordCount":1288},"headData":{"title":"To Boost Mental Health, Try Team Sports or Group Exercise | KQED","description":"Most people who struggle with depression and anxiety have heard that exercise is a mood-booster. But exercising with friends, especially playing a team sport may help even more.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"52361 https://ww2.kqed.org/mindshift/?p=52361","disqusUrl":"https://ww2.kqed.org/mindshift/2018/10/22/to-boost-mental-health-try-team-sports-or-group-exercise/","disqusTitle":"To Boost Mental Health, Try Team Sports or Group Exercise","nprByline":"Sasa Woodruff","nprImageAgency":"Maria Fabrizio for NPR","nprStoryId":"656594050","nprApiLink":"http://api.npr.org/query?id=656594050&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"https://www.npr.org/sections/health-shots/2018/10/22/656594050/a-new-prescription-for-depression-join-a-team-and-get-sweaty?ft=nprml&f=656594050","nprRetrievedStory":"1","nprPubDate":"Mon, 22 Oct 2018 07:51:00 -0400","nprStoryDate":"Mon, 22 Oct 2018 04:47:00 -0400","nprLastModifiedDate":"Mon, 22 Oct 2018 05:44:00 -0400","nprAudio":"https://ondemand.npr.org/anon.npr-mp3/npr/me/2018/10/20181022_me_a_new_prescription_for_depression_join_a_team_and_get_sweaty.mp3?orgId=1&topicId=1128&d=215&p=3&story=656594050&ft=nprml&f=656594050","nprAudioM3u":"http://api.npr.org/m3u/1659416519-5c5312.m3u?orgId=1&topicId=1128&d=215&p=3&story=656594050&ft=nprml&f=656594050","audioTrackLength":216,"path":"/mindshift/52361/to-boost-mental-health-try-team-sports-or-group-exercise","audioUrl":"https://ondemand.npr.org/anon.npr-mp3/npr/me/2018/10/20181022_me_a_new_prescription_for_depression_join_a_team_and_get_sweaty.mp3?orgId=1&topicId=1128&d=215&p=3&story=656594050&ft=nprml&f=656594050","parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Ryan \"China\" \u003ca href=\"https://adaa.org/living-with-anxiety/personal-stories/becoming-change\">McCarney\u003c/a> has played sports his entire life, but sometimes he has to force himself to show up on the field to play pick-up soccer with his friends.\u003c/p>\n\u003cp>\"I'm dreading and I'm anticipating the worst. But I do it anyway. And then, it's a euphoric sensation when you're done with it because you end up having a great time,\" says McCarney.\u003c/p>\n\u003cp>McCarney was just 22 when he had his first panic attack. As a college and professional baseball player, he says getting help was stigmatized. It took him six years to get professional support. He still struggles with depression and social anxiety, but says exercising helps him — especially when it's with his teammates.\u003c/p>\n\u003cp>Research shows exercise can ease things like panic attacks or mood and sleep disorders, and a recent \u003ca href=\"https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/fulltext\">study\u003c/a> in the journal, Lancet Psychiatry, found that popular team sports may have a slight edge over the other forms of physical activity.\u003c/p>\n\u003cp>The researchers analyzed CDC survey data from 1.2 million adults and found — across age, gender, education status and income — people who exercised reported fewer days of bad mental health than those who didn't. And those who played team sports reported the fewest.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>One of the study's authors, \u003ca href=\"https://medicine.yale.edu/people/search/adam_chekroud-1.profile\">Adam Chekroud\u003c/a>, an assistant adjunct professor at Yale's School of Medicine, thinks team activity could add another layer of relief for sufferers of mental illness.\u003c/p>\n\u003cp>He says there are biological, cognitive and social aspects to mental illness.\u003c/p>\n\u003cp>\"Some sports might just be hitting on more of those elements than other sports,\" he says. \"If you just run on a treadmill for example, it's clear that you're getting that biological stimulation. But perhaps there are other elements of depression that you're not going to be tapping into.\"\u003c/p>\n\u003cp>Now, this study only shows an association between group exercise and improved mental health, and can't prove that the one causes the other. But, given what is known about depression in particular, it adds up, says Jack Raglin, a professor in the department of kinesiology in the School of Public Health at Indiana University, Bloomington.\u003c/p>\n\u003cp>People who are depressed often isolate themselves, he says, so exercising in a group setting, \"can help alleviate symptoms and deal with this very pernicious symptom of depression.\"\u003c/p>\n\u003cp>Group exercise or team sports might also have an edge over other forms of exercise because they add an element of accountability, says Raglin. He did a study finding that couples who started an exercise program together had a lower dropout rate than those who started one on their own.\u003c/p>\n\u003cp>The study showed that \"very simple forms of social support can be beneficial,\" he says.\u003c/p>\n\u003cp>Scientists don't know the exact mechanism that makes exercise elevate mood and decrease anxiety, but there is \u003ca href=\"https://www.apa.org/monitor/2011/12/exercise.aspx\">a body of research\u003c/a> to show that it does work on the short and long term.\u003c/p>\n\u003cp>\"If you conceptualize exercise as a pill it means, well it's a rather small pill and easy to take and easy to tolerate,\" says Raglin.\u003c/p>\n\u003cp>One limitation of the \u003cem>Lancet Psychiatry\u003c/em> study is the data is based on patients self-reporting their symptoms. Dr. Antonia Baum, a psychiatrist and the past president of the \u003ca href=\"https://sportspsychiatry.org/\">International Society for Sports Psychiatry\u003c/a> says patients don't always give an accurate picture of their mental health. She says the study is an important step in this research field, but the conclusions shouldn't be taken as scientific gospel.\u003c/p>\n\u003cp>\"We are animals. We are meant to move and if we don't, a lot of systems slow down, including our mood and cognition,\" says Baum. \"So it makes intuitive sense that exercise is beneficial, but it's nice to try to start to wrap our arms around being able to quantify and qualify that in some ways.\"\u003c/p>\n\u003cp>Baum says she works with each of her patients to incorporate exercise into their lives. And she says this study will be a good jumping off point for more research on team sports and mental illness.\u003c/p>\n\u003cp>But, Baum and other researchers say getting someone who is depressed to start exercising is easier said than done.\u003c/p>\n\u003cp>\"It's all well and good to conclude that exercise whether it's done as a solo or a group pursuit is beneficial, but to get patients to do it is another matter and when you have a depressed patient motivation is often lacking,\" she says.\u003c/p>\n\u003cp>Chekroud says getting patients in general to stick to any kind of therapy is challenging.\u003c/p>\n\u003cp>\"It's not just exercises that people stop doing, they also stop taking medications. They stopped showing up for therapy,\" he says. \"Adherence is a big problem in health care right now,\"\u003c/p>\n\u003cp>He says the study's findings could lead to more tools to help people reduce the overall burden of mental illness, now the leading contributor to the \u003ca href=\"http://www.who.int/news-room/fact-sheets/detail/depression\">global burden of disability\u003c/a>.\u003c/p>\n\u003cp>\"The field is really crying out for things that we can do to help people with mental health issues,\" says Chekroud.\u003c/p>\n\u003cp>For McCarney, team sports have helped him get a handle on his symptoms, he says. Before social gatherings, he often feels claustrophobic and panicked, but when he works through the anxiety and gets onto the field, he says it's always worth it.\u003c/p>\n\u003cp>\"It just gets you around people which I think is another huge thing when you're trying to maybe break out of a depressive cycle,\" he says.\u003c/p>\n\u003ch3>\u003cstrong>How to get started\u003c/strong>\u003c/h3>\n\u003cp>For some people, the idea of joining a team or any kind of group fitness activity is terrifying. Here are a few tips for getting started.\u003c/p>\n\u003cp>\u003cstrong>Find a sports ambassador. \u003c/strong>Raglin recommends finding a \"sports ambassador,\" a friend who can connect you with a group sport or activity. The friend can get you up to speed on the sport and what's expected of you. Team sports may feel like a leap of faith, says Baum. But, she says the rewards are worth it. \"It's like playing in an orchestra — the sum being greater than the parts — truly thrilling when it all comes together,\" she says.\u003c/p>\n\u003cp>\u003cstrong>Match your skill level.\u003c/strong> It's not hard to find amateur sports teams to join, on sites like meetup.com. A lot of workplaces also have team sport activities, but Raglin says you make sure the skill level is right for you. You're more likely to have a good experience and want to go back. \"There is nothing worse than being on a team where the skill or intensity of the players is way above or below your own level or the level of competition you were looking for,\" Raglin says.\u003c/p>\n\u003cp>\u003cstrong>Join a run or bike club.\u003c/strong> If you're not into team games, go to your local run shop or bike shop to find run communities, bike clubs or community rides to join. Raglin recommends the \u003ca href=\"https://november-project.com\">November Project\u003c/a>, which is a free fitness program with chapters in major cities around the world that hosts workouts.\u003c/p>\n\u003cp>\u003cstrong>Put money on the line.\u003c/strong> If you really aren't into team activities, Baum says getting a personal trainer or signing up for a gym can \"help add a social element, and that all important accountability.\"\u003c/p>\n\u003cp>\u003cstrong>Try the obvious thing first.\u003c/strong> Baum says to look at the activities you've done throughout your life and think about which ones worked best for you. She says she sometimes takes her patients running or walking with her for a therapy session to start modeling the types of exercises that could work for them.\u003c/p>\n\u003chr>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>Sasa Woodruff is a freelance radio reporter and producer based in Los Angeles.\u003c/em>\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2018 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=A+New+Prescription+For+Depression%3A+Join+A+Team+And+Get+Sweaty&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/52361/to-boost-mental-health-try-team-sports-or-group-exercise","authors":["byline_mindshift_52361"],"categories":["mindshift_192"],"tags":["mindshift_20694","mindshift_20784","mindshift_1040","mindshift_20865","mindshift_21213"],"featImg":"mindshift_52362","label":"mindshift"},"mindshift_36333":{"type":"posts","id":"mindshift_36333","meta":{"index":"posts_1591205157","site":"mindshift","id":"36333","score":null,"sort":[1402952625000]},"guestAuthors":[],"slug":"can-12-minutes-of-exercise-help-close-the-achievement-gap","title":"Can 12 Minutes of Exercise Help Close the Achievement Gap?","publishDate":1402952625,"format":"aside","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>Researchers are expanding on recent studies that find \u003ca href=\"http://www.tandfonline.com/doi/abs/10.1080/01443410.2012.723612#.U58-bfldV8E\" target=\"_blank\">exercise positively affects learning\u003c/a> in the K-12 environment by testing the theory on college students. In an \u003ca href=\"http://www.psmag.com/navigation/health-and-behavior/can-exercise-close-achievement-gap-83433/\" target=\"_blank\">article for Pacific Standard\u003c/a> Battina Chang writes that just 12 minutes of aerobic exercise closed the pre-existing score gap between low-income and higher-income students in the study.\u003cbr>\nhttp://www.psmag.com/navigation/health-and-behavior/can-exercise-close-achievement-gap-83433/\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\u003cp>\u003c/p>\n","blocks":[],"excerpt":"Aerobic exercise could help narrow the achievement gap between low-income college students and their higher income peers.","status":"publish","parent":0,"modified":1456258015,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":3,"wordCount":72},"headData":{"title":"Can 12 Minutes of Exercise Help Close the Achievement Gap? | KQED","description":"Aerobic exercise could help narrow the achievement gap between low-income college students and their higher income peers.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"36333 http://blogs.kqed.org/mindshift/?p=36333","disqusUrl":"https://ww2.kqed.org/mindshift/2014/06/16/can-12-minutes-of-exercise-help-close-the-achievement-gap/","disqusTitle":"Can 12 Minutes of Exercise Help Close the Achievement Gap?","path":"/mindshift/36333/can-12-minutes-of-exercise-help-close-the-achievement-gap","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Researchers are expanding on recent studies that find \u003ca href=\"http://www.tandfonline.com/doi/abs/10.1080/01443410.2012.723612#.U58-bfldV8E\" target=\"_blank\">exercise positively affects learning\u003c/a> in the K-12 environment by testing the theory on college students. In an \u003ca href=\"http://www.psmag.com/navigation/health-and-behavior/can-exercise-close-achievement-gap-83433/\" target=\"_blank\">article for Pacific Standard\u003c/a> Battina Chang writes that just 12 minutes of aerobic exercise closed the pre-existing score gap between low-income and higher-income students in the study.\u003cbr>\nhttp://www.psmag.com/navigation/health-and-behavior/can-exercise-close-achievement-gap-83433/\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\u003cp>\u003c/p>\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/36333/can-12-minutes-of-exercise-help-close-the-achievement-gap","authors":["4354"],"categories":["mindshift_193"],"tags":["mindshift_20694"],"featImg":"mindshift_36336","label":"mindshift"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. 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Because everyone needs a little help being human.\u003cbr />\u003cbr />\u003ca href=\"https://www.npr.org/podcasts/510312/codeswitch\">\u003cem>Code Switch\u003c/em> offical site and podcast\u003c/a>\u003cbr />\u003ca href=\"https://www.npr.org/lifekit\">\u003cem>Life Kit\u003c/em> offical site and podcast\u003c/a>\u003cbr />","airtime":"SUN 9pm-10pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Code-Switch-Life-Kit-Podcast-Tile-360x360-1.jpg","meta":{"site":"radio","source":"npr"},"link":"/radio/program/code-switch-life-kit","subscribe":{"apple":"https://podcasts.apple.com/podcast/1112190608?mt=2&at=11l79Y&ct=nprdirectory","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93d3cubnByLm9yZy9yc3MvcG9kY2FzdC5waHA_aWQ9NTEwMzEy","spotify":"https://open.spotify.com/show/3bExJ9JQpkwNhoHvaIIuyV","rss":"https://feeds.npr.org/510312/podcast.xml"}},"commonwealth-club":{"id":"commonwealth-club","title":"Commonwealth Club of California Podcast","info":"The Commonwealth Club of California is the nation's oldest and largest public affairs forum. 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