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Do you think you could hold a 30 second-plank, do shuttle runs, push-ups, box jumps and burpees...all the while memorising an eight-digit number? Or maybe climb over a seven-and-a-half feet container with the help of a rope, and run as you cradle fire extinguishers?

The Storm Rider Fitness Challenge is back in its second edition to spread awareness on the challenges coast guard officers and mariners face. As part of the Indian Coast Guards 43rd Raising Day celebrations in February, the event is being organised by the Indian Coast Guard with F45 Training, Nungambakkam.

Designed to test your mettle strength, speed and endurance , the challenge invites the Armed Forces, college students, corporates, as well as individuals in teams of five to participate. The obstacle-course like event will have three zones: F-45 Coast Guard Fitness Challenge, Coast Guard Mariners Challenge and the Decathlon Games Challenge.

The first, designed by F45, will test you on tasks such as push-ups and burpees. Based on their timings, teams will clear knock-out rounds, post which they can nominate one member to represent them in the finals.

The Coast Guard Mariners Challenge on the other hand, is for people to learn what Coast Guard personnel perform at sea as part of their profession. Be it jumping over drums, climbing containers, pulling pneumatic fenders for 50 metres or even lifting kayaks over a distance of 20 metres. This is all designed to raise awareness of the Coast Guards duties. We hope that this will encourage more of Indias youth to participate in the Forces, says S Prem Kumar, Commandant of the Indian Coast Guard.

Kumar is responsible for organising and overseeing this event, first conceived in January, in line with the Fit India Movement.

The registrations have been in much higher numbers since last year, says Kumar. In its second year now, Kumar has taken into account the feedback from the first edition to bring in certain changes. For example, the Decathlon Games Challenge, which has people participate in cricket, basketball, football and volleyball, is no longer in a knock-out format. Teams of five can play against each another, he says, explaining the change. Last time, teams from other cities like Coimbatore and Bengaluru had come in, but they got knocked-out by 11 am, and then they couldnt take part in any sports. This way, if people want to dedicatedly play the whole day, they can.

The Storm Rider Fitness Challenge is not just about those at the peak of fitness. You can attend fitness workshops on zumba, silambam, kalari, nutrition and so on, without taking part in the gruelling challenges.

We want to make the challenge more inclusive, says Kumar. For the same reason, the event, which was first held in January this year, has been shifted to early December this time. After December, students will have exams, and corporate teams too will just be wrapping up their holidays and slowly coming back to work. So we found that this would be the best time, he says. We hope to make this a yearly event . Maybe, even expand to other cities in India.

The Storm Rider Fitness Challenge will be held all day at Vellore Institute of Technology, on December 8. For details, call 9446559680 or WhatsApp at 9445064064.

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This fitness challenge will show you what it takes to be in the Indian Coast Guard - The Hindu

When someone gifted me a Caraa Cumulus bag this spring it quickly became my go-to tote. With all the utility pockets, built-in laptop sleeve, and inside bags for accessories and wet items, it became the carryall that Ive always needed.

So when the cold weather rolled around and I began to look for a black bag that could withstand the snow, dirt, rain and overall hustle of my city through the winter, Caraa was the first place I went. I wanted something that would look great at all times, and that would have the utility that I need for my busy lifestyle. And I wasnt disappointed.

I discovered the Caraa Sport Tote and immediately knew that it was exactly what I was looking for. The cute quilted design was the first draw, and when I finally got my hands on the bag, it exceeded my expectations. Its smaller than the medium size Cumulus bag but still fits my 13-inch laptop. Theres also a place for all my everyday essentialskeys, cell phones, work badges, pens, multiple lipsticks. Even though theres no pocket designated for my water bottle, it fits with no issue.

But I would say by far my favorite feature of the bag is the bottom compartment that zips open completely. It fits my On Cloudflow running shoes for my workout days, and fits my Tupperware on my off days from the gym. And those arent the only things that will fit in the compartment, so if sneakers or boxed lunch isnt your thing, you can mix it up (like a small umbrella and a beauty bag).

Another important feature is the ability to transform the tote into a sleek backpack and yoga mat carrier (Yogis rejoice), so even on the weekends I use it extensively. The tote also comes with a portable charger that easily connects to the built-in power bank, and the lining is waterproof and antimicrobial. For a gym lover whos also a beauty and fashion lover, these are all a must. And for travel, this bag will easily become your favorite companion. It might be called The Sport Tote, but its an every day carryall that meets all my needs as an active beauty editor, which is my sport of choice.

When founders Carmen Chen Wu and Aaron Luo set out to re-imagine handbags for modern life, they truly understood the needs of the woman on the go in a busy city. Now that I have the black version, I also want the Sport Tote in burgundy so that I can switch it up as per my mood.

Its at the top of my holiday wish list and if BAE doesnt bother to comply, Im well prepared to treat myself.

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This Bag Is At The Top Of My Holiday Wish List, And Should Be On Yours Too - Essence

KiwiMex Holdings, an Area Developer of 17 Planet Fitness clubs in Rhode Island and Massachusetts, has been acquired by CDM Fitness Holdings, a portfolio company of Spanos Barber Jesse & Co. The McLean Groups Meg Montague and Burt Yarkin of its franchising practice served as the exclusive advisor to KiwiMex Holdings. Terms of the transaction were not disclosed.

Meg Montague, Senior Managing Director of The McLean Group, said, The synergy between KiwiMex Holdings and CDM Fitness Holdings was obvious from the start. Beyond shared geography and culture, both firms are great organizations and strong regional players. They also mirror one another in terms of corporate values and growth expectations. Their combined power will undoubtedly lead to future success for all involved.

CDM Fitness Holdings owns and operates more than 20 Planet Fitness clubs in Massachusetts, explained Steve Eddleston, founder of KiwiMex Holdings. With the strong financial backing of Spanos Barber Jesse & Co., our team gains the structure, guidance and support to continue to excel within the Plant Fitness model.

Eddleston continued, The McLean Groups execution of our engagement was flawless. Throughout the process their team worked tirelessly to maintain ongoing communication, update us on target opportunities, help us avoid potential deal pitfalls and facilitate the due diligence process. Our choice to go with The McLean Group was the best decision we could have made.

Brian Kablik, CEO of CDM Fitness Holdings, added, Steve Eddleston and his team are proven Planet Fitness operators with very successful, well-appointed and efficiently run clubs. The addition of their 17 clubs across Rhode Island and Massachusetts concurrently fulfills our vision for growth while maintaining the high standards our members have come to expect.

ABOUT THE MCLEAN GROUP

The McLean Groups franchising practice provides a full range of M&A advisory and capital-raising services to franchisors and multi-unit franchisees.

The McLean Group is a middle-market investment bank that provides objective strategic and financial advice on mergers and acquisitions and business valuations. Our investment banking advisory and valuation services are built on comprehensive industry knowledge, extensive transaction experience, senior-level attention to every client engagement and a real-time understanding of industry-specific value drivers. By partnering with clients and providing strategic advice throughout every phase of a companys development, The McLean Group is uniquely positioned to support clients long-term success.

ABOUT KIWIMEX HOLDINGS

KiwiMex Holdings, founded by Steve Eddleston, opened its first Planet Fitness club in December 2008 in Providence, Rhode Island. Since then, the network of clubs has grown to 17 across Rhode Island and Massachusetts. Their buy-and-build strategy has helped make them the largest Planet Fitness franchise in Rhode Island.

ABOUT CDM FITNESS HOLDINGS

CDM Fitness Holdings opened its first Planet Fitness club in 2007 in Massachusetts and entered into one of the first exclusive area development agreements with Planet Fitness corporate. In 2011, CDM Fitness Holdings established the first marketing cooperative in the Planet Fitness system. Since that time, CDM Fitness Holdings has grown to 37 clubs in Massachusetts through new club openings and acquisitions and is now the operator of the most Planet Fitness clubs in New England.

ABOUT PLANET FITNESS

Founded in 1992 in Dover, New Hampshire, Planet Fitness (NYSE: PLNT) is one of the largest and fastest-growing franchisors and operators of fitness centers in the United States by number of members and locations. As of September 30, 2019, Planet Fitness had more than 14.1 million members and 1,899 clubs in 50 states, the District of Columbia, Puerto Rico, Canada, the Dominican Republic, Panama and Mexico. Planet Fitness mission is to enhance people's lives by providing a high-quality fitness experience in a welcoming, non-intimidating environment, known as the Judgement Free Zone.

ABOUT SPANOS BARBER JESSE & CO.

Spanos Barber Jesse & Co. is a private investment firm with approximately $300 million of committed capital, focused on leading investments in founder and family-owned consumer, business services and healthcare services companies. Spanos Barber Jesse & Co. provides thoughtful strategic advice, domain expertise and a partnership-oriented approach to support the goals of entrepreneurs, owners and management teams. It was founded by an experienced team of professionals with a track record of growing companies both as principal investors and as operating executives. Please visitwww.sbjcap.com for more information.

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The McLean Group Advises KiwiMex Holdings on the Sale of 17 Planet Fitness Clubs to CDM Fitness Holdings - Citybizlist Real Estate

Today the fitness company Peloton announced its first app designed for TV, which is available exclusively on Amazon Fire TV. Previously, the Peloton app was only available on smartphones and tablets, meaning users had to watch their workout classes on a tiny screen. With Fire TV gaining new compatibility with the app, you can now stream Pelotons thousands of on-demand fitness classes on the biggest screen in your home.

To find the app on your Fire TV, simply search for it on your Fire TV or hold down the microphone button on your Alexa Voice Remote, speak into your Echo device or Fire TV Cube and say Alexa, Open Peloton. New users can download it from there.

If youre already a Peloton member, access to the Fire TV app is free with your existing login. If youre using Peloton for the first time, you can sign up for a 30-day free trial via the Fire TV app. After that, its $12.99/month.

Peloton is known for its stationary bike and treadmills that offer customized on-screen workouts to follow. Now with this addition to the Fire TV, you can jump right off your bike and cool down with a strength or stretching routine via your TV screen. The app offers a mix of running, strength, toning, cycling, yoga, meditation and outdoor workouts.Many of the classes dont require any special equipment, others incorporate simple workout staples like hand weights or yoga mats and blocks.

With this update, Peloton joins a full library of compatible fitness apps available on the Fire TV, including Beachbody On Demand, Daily Burn, Zumba Workouts, Yoga International, and more.

The Peloton App will be available on Fire TV Stick (2nd Gen), Fire TV Stick 4K, Fire TV (3rd Gen Pendant design), Fire TV Cube (1st Gen) and the all-new Fire TV Cube. It will also be available on Insignia and Toshiba Fire TV Edition Smart TVs and Fire TV Edition soundbars. The Peloton App is not compatible with Fire TV (1st and 2nd Gen) and Fire TV Stick (1st Gen).

Did you know we have aYouTube Channel? Every week we have a liveCord Cutting Q&A, and weekly Cord Cutting recap shows exclusively on our YouTube Channel!

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Amazon Fire TV Now Has the Peloton Fitness App - Cord Cutters News, LLC

Sarmishta Neogy, a fitness enthusiast from Delhi, uses the HealthifyMe app to log and track her calorie intake. Neogy recently upgraded from the companys free service to a paid tier, which gives her access to an artificial intelligence (AI)-based assistant called Ria.

However, Neogy says she still uses the app mostly for their recipes, tips and to document food. She found the AIs tips generic and not very helpful. The Ria service is very basic, so I dont know if I will benefit from it. For instance, if you ask Ria what is missing from my diet, it will tell you what is missing but nothing more," she added.

While HealthifyMe is not a new service, the company has been pushing the new AI assistant to its users. HealthifyMe isnt the only service to do that either. Apps such as Aaptiv and FitnessAI are also using artificial intelligence for various aspects of health training and fitness.

But algorithm-based workout and fitness plans may not work for everyone, according to both experts and users. Like HealthifyMe, the idea here is to utilize data acquired from users and experts experience to build an algorithm that can be easily accessible.

Theres no one-size-fits-all," said Ishi Khosla, practising nutritionist and author of Eating At Work. Khosla is behind Theweightmonitor.com, an algorithm-based service that utilizes her first-hand experience as a nutritionist, besides users data. One cannot oversimplify and say this is the only way to go. But they certainly create awareness and a certain sense of mindfulness."

Khosla said algorithms alone arent the answer, but a combination of algorithms and human support can be useful. She pointed out that people might need customized guidance, based on their specific needs and requirements. She likened the algorithms to clothing sizes. There are predefined sizes in the market, but some still need customized clothing for themselves.

Dr. Deep Goel, senior consultant and director of bariatric and advance laparoscopy surgery, BLK Super Speciality Hospital, agreed. Apps and algorithms are like alarm systems, he said, adding that just like alarms help you wake up, these algorithms and apps are like reminding diaries".

When it comes to nutrition and fitness, generic information doesnt benefit everyone. Khoslas WeightMonitor allows users to call nutritionists when they need real-time advice on what they should eat.

Doctors like Goel believe while it is possible to tailor nutrition charts based on peoples data, its not necessarily accurate. Goel said a lot of data is required to diagnose and decide what kind of diet a person should follow. This data may not be available at the moment, since most apps have just taken the algorithmic route.

Therefore, users should use these algorithms and apps as informational tools, rather than things they are completely dependent on.

How do you check whether the recommendations are correct?" asked Dr Bharat Agarwal, consultant of internal medicine, Apollo Hospitals, Navi Mumbai.

The outreach for making algorithmic services will be much larger, Agarwal said.

Correlating all the user data, and coming up with plans and recommendations that actually benefit a user, will take longer. Agarwal said the apps can be useful for those who dont have any medical conditions, but for those who do, a professional is always recommended.

Experts expect that it will take at least a couple of years for algorithmic services to be truly dependable. There is no way to quantify how much efficiency a consumer is deriving from them at the moment and. given that most are paid services, its important to know exactly what you are paying for.

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Artificial intelligence-based fitness is promising but may not be for everyone - Livemint

Bill Armendariz, Deming Headlight Published 9:01 a.m. MT Dec. 3, 2019 | Updated 3:17 p.m. MT Dec. 3, 2019

Mark Schultze makes his appearance - complete in turkey suit - during the 2019 Ultimate Fitness Turkey Trot.(Photo: Bill Armendariz - Headlight Photo)

DEMING The Ultimate Fitness Turkey Trot has become such a popular Thanksgiving Day event that rain nor cold can keep the annual participants away.

With a 40-degree temperatureand a thick steady rain, 160 people began their holiday morning with a either a 3-mile run, 2-mile walk or a one-mile kid's run before feasting on holiday cooking.

The 17th annual Ultimate Fitness Turkey began at 8:30 a.m. on a soggy Voiers' "Pit" Park parking lot at finished an hour later when all contestants had cross the finish line in their respective events.

Maria Conklan won the women's race.(Photo: Bill Armendariz - Headlight Photo)

Shawn Rogers won the men's race.(Photo: Bill Armendariz - Headlight Photo)

Sam Hofacket, 11, of Deming, won the kid's one-mile run.

Maria Conklan, 19, of Hurley, NM, won the women's two-mile run.

Shawn Rogers, 34, of Silver City, NM. won the men's 3-mile race.

"What a difference a year makes," Rogers said in reference to the weather and last year's competition. "Last year; shorts and tank top this year I'm bundled up."

"It was a lot of fun really cold," Conklan said of her run.She is studyingZoology as a freshman at Western New Mexico University in Silver City.

Ultimate Fitness reported that over $100,000 has been collected and donatedover the past 17 years for organizations and individuals in need.This year's Trot collected $6,452 and will be donated tothe Big Brother-Big Sisters Mountain Region.

Major sponsors for the event were D.H. Lescombes, Peppers Supermarket and Mango Maddies.

Bill Armendariz can be reached at 575-546-2611 (ext. 2606) or biarmendariz@demingheadlight.com.

Read or Share this story: https://www.demingheadlight.com/story/news/2019/12/03/ultimate-fitness-names-winners-2019-turkey-trot-deming-nm/2590808001/

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Ultimate Fitness announces winners of the 2019 Turkey Trot in Deming, NM - The Deming Headlight

LAS VEGAS NXT Water, the fastest growing entrant in the hemp-derived beverage space and the makers of Akeso, the only 12mg Broad Spectrum, odorless, colorless, tasteless CBD water continues to expand their growth in the functional beverage category. NXT Water has secured Golds Gym Southern California as a strategic retail partner to carry Akeso Functional Fitness Water in the fitness capitol of the world.

NXT Water launched their cornerstone brand AKESO Functional Fitness Water in January to tremendous receptivity in the retail, fitness vertical. Akeso is also incorporating STRAINSECURE the developer of the first integrated blockchain platform that registers and tracks intellectual property for the cannabis industry making Akeso the first-ever 100% fully verifiable food or beverage in the United States.

My commitment is to provide every Golds Gym member with the finest fitness experience possible, said Angel Banos, CEO of Golds Gym Southern California. Providing our members with on-premise access to groundbreaking products like Akeso is just another example of Golds Gym forging new paths in personal fitness.

We are truly excited about our relationship with Golds Gym SoCal, the most iconic name in fitness, said Todd Waks CEO of NXT Water. We believe that personal wellness is the #1 passion-point of every human being on the planet and hydration is its most essential component. Our water is built to assist people with their hydration and workout recovery to get them back in the gym without severe inflammation. In addition, we want every customer to know that Akeso has been tested by an approved, 3rd party Laboratory and that all of our results are 100% verifiable via our blockchain backed QR code prominently placed on each bottle.

About NXT Water

Formed by seasoned executives from the beverage, entertainment and digital marketing verticals, NXT Water has created AKESO, the finest functional fitness water intended to significantly disrupt both the functional beverage industry as well as the burgeoning CBD industry projected to be over $20 Billion by 2024. http://www.akesowater.com

About Golds Gym

Golds Gym claimed 691 clubs as of Dec. 31, 2018, 144 of which were corporate and 547 of which were franchised. The company is planning to open 30 franchised locations and enter the studio segment with group training concept Golds Studio. http://www.goldsgymsocal.com

Disclaimer:

This news release may contain forward-looking statements and information based on current expectations. These statements should not be read as guarantees of future performance or results. Such statements involve known and unknown risks, uncertainties and other factors that may cause actual results, performance or achievements to be materially different from those implied by such statements. There are no assurances for NXT Water. Although such forward-looking statements are based on managements reasonable assumptions, there can be no assurance that such assumptions will prove to be correct. We assume no responsibility to update or revise them to reflect new events or circumstances, except as required pursuant to applicable securities laws.

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NXT Water Partners with Gold's Gym SoCal for AKESO Functional Fitness Water - BevNET.com

Exercise is a known mood booster, as well as being important for your physical health, but it also can help people better manage anxiety and depression.

"We have known for a long time that exercise promotes physiological and neurochemical responses that make you feel good," Nanette Mutrie, a professor at the University of Edinburgh's Institute for Sport, Physical Education and Health Sciences, told The Guardian.

"When we exercise, the brain releases endorphins, as well as dopamine and serotonin. Very often, these same chemicals form part of antidepressant drugs."

A JAMA Psychiatry study from earlier this year found a link between objectively-assessed physical activity and the risk for major depressive disorder. The data suggests that exercise offers a protective effect against depression. However, this does not hold true for self-reported physical activity.

"Findings point to the importance of objective measurement of physical activity in epidemiological studies of mental health and support the hypothesis that enhancing physical activity may be an effective prevention strategy for depression," the authors wrote.

Additional studies have shown that exercise can improve symptoms of depression temporarily, according to theAnxiety Depression Association of America. Even a quick walk can provide a few hours of relief. Other studies have found physically active people were less likely to experience anxiety and depression than sedentary people.

Another studyof more than 1.2 million U.S. adults, published last year, showed that exercise reduces the number of days a person experiences poor mental health by almost two days a month,PSYCOM.NETreported. Team sports, pluscycling and gymactivities, appear to offer the best results.

TheMayo Clinic experts suggest doing 30 minutes or more of exercise a day for 3 to 5 days week to improve depression or anxiety symptoms. Making exercise a permanent part of a weekly routine shows the most benefit.

So how do you motivate yourself to exercise when you are feeling low? Here are some tips: (Sources include The Guardian, the Anxiety Depression Association of Americaand the Mayo Clinic)

Take it slow in the beginning. Even a short walk can help.

Start with strength training instead of cardio, which can raise your heart rate and increase your anxiety.

Go to the gym at times that are less crowded.

Try outdoor activities or spending time in nature when it is hard to be around other people.

If you are lonely, go for group workouts. Just slip out early if you start to feel overwhelmed. Tomorrow is another day.

Listen to music or an audiobook while exercising to distract yourself from negative thoughts.

Ask a friend or family member to exercise with you. It helps to have someone with you that understands what you are going through.

Pick physical activities that you enjoy to better ensure that you will stick with it.

The results of exercise as a part of therapy can vary, so talk to your doctor about what combination of treatment options work best for you.

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Boost your mental health with these fitness tips - PhillyVoice.com

Monday

Join Outdoor Voices for a boxing workout with Bash Boxings head coach. The hour-long class will begin at 6 PM. Dont forget to RSVP!3025 M St. NW

Meet the Georgetown Running Crew for an all-paces fun run. Youll jog three-to-five miles before heading back to the store, where you can score 15 percent off full-price items. Run begins at 6 PM.3401 M St. NW

To celebrate the opening of Haus Yoga on H Street, the studio will host a free, one-hour rocket yoga class. The class begins at 6 PM, and stick around after for some swag.1385 H St. NE

Another Outdoor Voices event: Meet the CorePower team at the Chinatown Chaia for a 9 AM bodyweight sculpt class. Bring a mat and RSVP.615 I St. NW

The Lululemon at the Yards will host a 10 AM all-levels yoga flow this morning. Head to the store at 9:45 AM to reserve your spot, and bring your own mat, if you can.300 Tingey St. SE

Join the conversation!

Associate Editor

Mimi Montgomery joined Washingtonian in 2018. She previously was the editorial assistant at Walter Magazine in Raleigh, North Carolina, and her work has appeared in Outside Magazine, Washington City Paper, DCist, and PoPVille. Originally from North Carolina, she now lives in Adams Morgan.

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Here Are Some of the Best Free Fitness Classes Around DC This Week: 12/2 - 12/8 - Washingtonian

When you are struggling with your mental health, getting active may be one of the last things you feel like doing. But if you can muster the energy, evidence shows that exercise has a powerfully beneficial effect. One 2019 study, published in JAMA Psychiatry, found that physical activity is an effective prevention strategy for depression. Another 2015 paper found that exercise can be as helpful in treating mild to moderate depression as antidepressants and psychotherapy.

We have known for a long time that exercise promotes physiological and neurochemical responses that make you feel good, says Prof Nanette Mutrie of the University of Edinburghs Institute for Sport, Physical Education and Health Sciences. When we exercise, the brain releases endorphins, as well as dopamine and serotonin. Very often, these same chemicals form part of antidepressant drugs, she says.

There is also a psychological component to exercise that makes us feel good, says Mutrie. When youre exercising, you are improving your self-esteem, mastering a new task and meeting new people. All of this forms part of the mix. Theres this synergy of positive things that is happening.

If you are struggling with your mental health and are anxious about exercise, the best advice is to start small. Your goals should be really achievable, advises Sarah Overall, a London-based personal trainer who is qualified to take referrals from the NHS. Take it slowly and be proud of every step you take. She also says you will have setbacks along the way and shouldnt feel discouraged. Fitness isnt linear, she says. You can go for a run one day and feel OK, and the next time feel rubbish. She suggests exercising with a trusted friend, so that you have someone to check in with if you are feeling anxious.

Mutrie suggests a simple walking programme. Aim to increase the amount you are walking over the course of a month. Start with walking for 10 minutes a day and gradually up it. Most smartphones now have pedometers, so you can track your steps: 7,000 steps a day is a good target to set yourself, with the aim of eventually increasing it to the government recommendation of 10,000 steps daily.

Jermaine Johnson, another personal trainer who often trains clients with depression and anxiety, suggests avoiding cardio. That can raise the heart rate and fuel your anxiety, he says. Instead, he suggests that you try strength training. Ive trained people with depression whove said weightlifting made a big difference. Because you can measure your progress with weight training heavier weights or more repetitions you will be able to see how much you are improving, which could lift your mood.

You dont have to exercise all the time. If you want to optimise your exercise regime for your mental health, according to our research, exercising for 45 minutes at a time, three to five times a week, has the most beneficial mental health effects, says Dr Adam Chekroud of Yale School of Medicine. He is the co-author of one of the biggest studies into exercise and mental health, which looked at 1.2 million adults in the US. He says that cycling and team sports will give you the biggest boost, but even walking or doing household chores are better than nothing.

Its a good idea to pick times when gyms are less busy, so you wont feel like you are being watched. Speak to the gym manager and ask them about their quiet times and quiet areas, Overall says. If youre able to slip away from work, gyms are generally quiet in the mid-afternoon. Plus, you wont have to drag yourself out of bed at the crack of dawn. If its dark or rainy, it can be hard to get up early, especially if youre struggling with depression, she says.

Just being in nature has also been shown to have beneficial mental health effects. You need sunlight for vitamin D, and vitamin D lifts your mood, says Overall. Look for a Green Gym near you: these free, conservation-based workouts are a great way to meet people in your local area, if youre feeling lonely; sign up and you could be planting trees or sowing seeds alongside other participants. Beyond that, the mental health charity Mind has a directory of fitness classes and other outdoor activities on its website (mind.org.uk), many of which are free.

If you feel up to being around other people, group exercise can help. When it comes to depression or stress, these conditions have a biological underpinning, but they also have social components, Chekroud says. The sense of community you feel as part of a sports team can have a brightening effect on your mood. It takes the attention away from the individual person, says Johnson. And if you end up feeling overwhelmed or anxious in the class, it is fine to leave early. You always have the option to leave. Ive had people whove walked out of my classes, he says. Thats fine. If youre feeling very anxious before a class, give the trainer a heads-up that youre not feeling great, and might slip out early and pick a spot near the door for minimum fuss.

Johnson recommends starting with a yoga or a barre class, rather than a circuits class, as often these involve partner-work, which can be difficult for those with social anxiety. Whatever you are doing, pick a beginners class: now is not the time to throw yourself into Bikram yoga. If a class is too intense, youre going to feel like youre doing badly, and you may end up feeling worse than you did when you arrived, Johnson says. That is definitely not the goal.

Anyone struggling with body dysmorphia should avoid gyms, as they are full of mirrors, says Overall. Instead, take things outside if you can. Try jogging or doing a high-intensity interval training workout in the park. If you are in recovery from an eating disorder, Overall recommends creating an exercise plan under the supervision of a mental health professional, to avoid overdoing it. Otherwise, its like an alcoholic going back in a pub. Its got to be carefully managed.

If you dont feel as if you can leave your house, there are plenty of fitness videos online that you can do at home. Try Fitness Blender, or download the Nike app. If you can afford a personal trainer, look for one who has an exercise referral qualification, meaning they are accredited to work with the NHS. Explain your mental health challenges to them and have them tailor an appropriate programme; speak to your doctor to ensure your workout is medically safe.

When you are exercising, it is absolutely fine to take a break, or stop entirely, if you are feeling overwhelmed. Dont feel like you have failed because you had to stop, says Overall. When you are struggling with your mental health, it is easy to get trapped in a spiral of negative thoughts and think that everyone in your gym is watching you. But they are almost certainly not, says Johnson. Ninety per cent of the time, people arent thinking about you theyre focusing on their own workout.

Finally, the act of putting on a pair of trainers can, on its own, be a form of self-care. Even if you leave after a few minutes, youve already achieved something just by going to the gym, says Johnson. Focus on the fact that you went to the gym in the first place, not that you left. And take everything one step at a time. Youre in control.

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One step at a time: how to improve mental health through fitness - The Guardian

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