个人致力于定期锻炼的原因有很多原因。进行常规的锻炼程序不仅是用于改善物理维度的工具wellnessbut also its emotional one. Often the choice to engage in a lifestyle that includes regular physical activity conforms to an individual’s personal goals and motivational factors.
这些独特的动机通常与增强人的身体健康有关，改善血压和胆固醇等健康指标，防止疾病的发作以及改善外观或身体成分。除了改善健康的身体方面外，由于它所提供的一系列心理健康益处，个人还承诺进行定期的锻炼程序。这很重要，因为成年人每天遇到的压力很大。
这些压力源与工作ing from home, navigating busy or demanding schedules, balancing work and personal commitments, and even responding to what is happening in the world around them.
According to The American Institute of Stress, stress levels among Americans are twenty percentage points higher than the global stress average. Of the ones surveyed, fifty-five percent of Americans report being stressed during the day. According to this same organization, sixty-three percent of United States workers are ready to quit their job to avoid work-related stress.
Similarly, the American Psychological Association reports that rates of anxiety and depression were four times higher between April 2020 and August 2021 than they were in 2019 due to the global pandemic. Since the pandemic is still an ongoing factor in today’s daily life, individuals are still experiencing higher levels of anxiety and depression than they did before the pandemic.
为了进一步研究成人压力水平的当前状态，美国心理学会和哈里斯民意调查完成了一项最近的研究，以更好地了解过去两年如何影响个人的压力水平。这项调查的结果表明，由于通货膨胀，供应链问题甚至全球不确定性等其他情况因素，成年人受到压力。这些统计数据表明，个人非常需要建立定期的心理健康实践来消除压力。做到这一点的一种方法是建立常规的健身常规。
保持规律
有规律的运动可以显著证明help individuals manage higher levels of stress and anxiety enhancing their emotional well-being consequently. Having high levels of emotional wellness relates to an individual’s ability to be aware of and manage one’s feelings and related behaviors, cope effectively with stress and challenges in life and adaptively express emotions. When someone is thriving in the emotional dimension of wellness, they might feel positive and excited about aspects of their life.
They also recognize and accept feelings as they come up in daily situations. Individuals with a strong degree of emotional wellbeing are more comfortable making decisions utilizing this awareness of feelings and thoughts which allows for more positive decision making, better interpersonal relationships, and enhanced self-efficacy. Due to these reasons, there are significant mental health benefits from engaging in regular physical activity as it can impact various aspects of daily life including sleep, mindset, decision-making, and social relationships.
Fitness Between the Ears
要获得常规体育锻炼的心理健康和情感福祉的好处，遵循美国卫生和公共服务部为美国人制定的一般体育活动指南很重要。根据这些体育活动指南，健康的成年人应每周至少进行150至300分钟的中等强度运动，或每周进行75至150分钟的剧烈运动。同样，成年人可以选择将相当于这些准则的中等和剧烈的有氧活动进行组合。
建议resistance training is also incorporated into this routine。Adults should engage in musculoskeletal strengthening exercises of at least moderate intensity at least 2 times a week. Although these are general adult guidelines, there is a benefit to starting small as well and incorporating some degree of regular physical activity. If someone is currently not engaging in any exercise, starting even with one to two exercise sessions a week can make a profound impact on emotional wellbeing. To summarize, there is a mental health benefits from engaging in any amount of exercise.
Achieving the recommended quantity outlined above per week simply enhances this benefit. The most important factor is setting a regular fitness routine that fits one’s lifestyle and then being consistent with this routine.
What Fits to Stay Fit
在考虑旨在促进情感健康的锻炼计划中包括哪些练习时，这取决于个人喜好。锻炼程序和例程不合适。
Whether you choose to performHIIIT锻炼，注册在瑜伽工作室上课，或者每天早晨在外面走走，每个人都有与之相关的心理健康益处。从总体健康的角度来看，平衡的运动常规应包括心血管，肌肉骨骼和灵活性/流动性运动的结合。如果一个人还结合了瑜伽，普拉提，太极拳或气功等与思想体相关的运动形式，则可以获得其他心理健康益处。
结合这种形式的格式可以增强运动的情感幸福感，因为这些方式结合了特定的呼吸模式，有助于激活副交感神经系统。激活神经系统的副交感神经部分有助于增加放松和减轻压力，从而支持和增强情绪健康。
留在场
最终，在锻炼时使用的方法和思维方式比选择的特定格式或练习更为重要。这意味着在锻炼时，重要的是要保持正念并与经验展示。请注意鼓励选择特定类型的体育活动的独特个人动机。
While performing the exercise session, focus on enjoying how it feels to move the body in space. Pay attention to the positive feelings and sensations experienced both during and after an exercise session. Similarly, consider your exercise environment. One’s environment plays an important role in how an exercise session is experienced. Consider going outside to get fresh air, or exercise in nature or at a local park. Choosing to engage in calming or positive environments like these can only enhance the mental health and stress-reducing benefits of exercise.
保持下去
接受运动的心理健康益处的另一个重要因素是随着时间的推移一致性。与运动一致的一种方法是找到您喜欢的常规和运动方式。选择参与您喜欢的运动格式，不仅可以帮助增强运动课程的心理健康益处，而且还可以帮助您保持与日常活动的一致。如果某人只是建立锻炼程序，请记住要开始小规模并设置可实现的锻炼数量，可以随着时间的流逝而实现和维持。使用SMART goal framework。
Make the goal specific, measurable, attainable, realistic, and time specific. Research shows that goals set using this SMART goal framework led to more successful and effective outcomes. Once you establish the routine that works for you, utilize social support to sustain this consistency. Share your intentions with friends and family and lean on them as needed to stay connected to motivating factors and remind yourself of your commitment to your emotional health.
最后，保持一致的另一种方法是专注于运动的过程和经验，而不是仅考虑结果。当个人享受实现目标的过程而不是思考自己正在寻求的结果时，他们更有可能随着时间的推移锻炼。
总体而言，进行常规的运动计划具有一系列的心理健康益处，从而增强了人们的情感健康。
