[LOCUTOR]

Track six, unit three, no pain, no gain

[CAITLYN WHITE]

[…] Well, let's start off with the big question, the big theme of our episode here, doctor, is it true that exercise helps make people feel better and how does that work?

[DR. LISA CARCHEDI]

Well, yes, exercise does make us feel better on many levels, for example, chemically, it helps to improve your circulation, it decreases inflammation, and boosts neurotransmitters like dopamine and serotonin, and it also releases endorphins; physically it gives you more energy, it helps with sleep and it can improve your strength, flexibility and endurance; and, then, of course on a personal level, it offers a way to boost your self-esteem, it minimizes stress and it can be a way for social interactions, especially when done with one or more people.

CAITLYN WHITE

So let's talk about the benefits of exercise on mental health, what do we see here?

[DR. LISA CARCHEDI]

Well, you know, unfortunately, in America, anxiety and depression are quite prevalent, like nineteen% of Americans suffer with anxiety, over eight% suffer with depression, and, you know, mental and physical health are not distinct from one another. And poor mental health is a risk factor for chronic physical conditions, therefore improving your physical health will inevitably help your mental health as well. So, the cumulative studies have shown that a person doing the minimum amount of recommended exercise has up to twenty-five% lower risk of depression.

[CAITLYN WHITE]

Well, is it generally during or after that exercise that we reap the benefits?

[DR. LISA CARCHEDI]

The answer actually is both. So, during an exercise, the immediate benefits you get can be lessened anxiety, an acute feeling of well-being, lower blood pressure, improved concentration, less fatigue, and improved insulin sensitivity. Longer term effect, can be improved cardiorespiratory fitness, greater strength, delayed onset of disease, weight loss, and improved bone health and a decreased risk of falls. Even the minimum amount of recommended weekly exercise, which is one hundred and fifty minutes per week, will decrease a person's risk of all caused mortality by thirty%.

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