COGNITION

Exercise has been shown to have a number of positive effects on a person’s cognitive functioning

MOOD

Exercise is related to positive changes in mood and has been found to improve positive mood regardless of the number of negative and positive affects experienced in a given day

ATTITUDE

Exercise helps to improve your body image and therefore improves your attitude

DEPRESSION

Exercising three to five times per week produces significant reductions in depression compared to once a week

ANXIETY

There are a number of acute affects associated with exercising such as lower state anxiety and higher tranquillity scores

GROWTH

Exercise provides you with new challenges which make you feel as though you have an aim in life

SELF ACCEPTANCE

 Exercising may help to give you more positive view about yourself

FRIENDSHIP

Exercising in group or with partner may lead to more social interactions which can in turn relate to positive relations with others

MASTERY

By exercising you may develope environmental mastery which makes you feel you are in charge of the situations in which you live

Following are the recommendations from American College of Sports Medicine (ACSM)and Centre for Disease Control and Prevention(CDC)

Cardio-respiratory exercises

– at least 3 or more days for 30 minutes or more with moderate intensity
(For example Walking, Jogging, Cycling, Swimming etc)

Resistance Training

– moderate to high-intensity 8 to 12 repetition 2 or more days a week
(For example Strength machines, Dumbell, Resistance Tubes etc)

Balance Activity

– 3 or more days a week
(For example Yoga, Tai Chi, Pilates)

Flexibility

Preferably daily after finishing all exercises e.g. Cardio-respiratory, Resistance training, Balance etc
(For example static stretches hold for at least 15 seconds each)