1 . Engaging in just one hour of leisure-time physical activity per week can reduce your risk of future depression, according to a new study — which is the largest and most extensive of its kind to date.

The findings of this study suggest that surprisingly small amounts of low-intensity physical activity (60 minutes of exercise per week, without becoming breathless or sweating) can protect against future depression, regardless of age or gender. This adds to a growing body of evidence that small doses of physical activity can contribute to huge psychological and physical health benefits.

This international research team was led by the Black Dog Institute in Australia who conducted an in-depth analysis of the Health Study of Nord-Trondelag County (HUNT study). HUNT involved 33,908 male and female Norwegian adults who had their levels of exercise and symptoms of depression and anxiety monitored over an 11-year period.

At the beginning of the HUNT study, all participants were asked to report their frequency of weekly exercise and their degree of aerobic intensity: (1) without becoming breathless or sweating, (2) becoming breathless and sweating, or (3) exhausting themselves.

During the follow-up stage of the study, participants completed a self-report questionnaire (the Hospital Anxiety and Depression Scale) to indicate any emerging anxiety or depression over the years. Notably, the researchers found that people did not have to become breathless, sweaty, or exhaust themselves to reap psychological benefits from exercise. In fact, the authors observed that low levels of aerobic intensity were just as effective as moderate-to- vigorous physical activity (MVPA)in terms of protecting against future depression.

In a statement, lead author, Samuel Harvey, added: “We’ve known for some time that exercise has a role to play in treating symptoms of depression, but this is the first time we have been able to quantify the preventative potential of physical activity in terms of reducing future levels of depression. These findings are exciting because they show that even relatively small amounts of exercise-from one hour per week-can deliver significant protection against depression.”

The authors conclude: “Given that the intensity of exercise does not appear to be important, it may be that the most effective public health measures are those that encourage and facilitate increased levels of everyday activities, such as walking or cycling. The results presented in this study provide a strong argument in favor of further exploration of exercise as a strategy for the prevention of depression.”

Walking is great for weight loss, but the benefits go far beyond from higher energy and better mood to stress relief, creativity boost, and more. Whether you’re just having a down day or a down life, taking     1     walk can lift your mood especially when you go outdoors.

Money for a gym membership, home exercise     2     (equip), workout clothes and shoes     3     (add) up a lot. But it doesn’t have to. Walking requires     4     (absolute) nothing but still provides great health benefits. And     5     it can save is not only on things, but also on healthcare. Those who exercised regularly saved much money when it came to healthcare costs compared to those not meeting the minimum weekly exercise requirements.

Sleeping a solid eight hours a day     6     (be) one of the most important     7     (thing) you can do for your health. But sometimes that’s easier     8     (say) than to do. Thankfully, a fast walk may be all you need. People who exercise regularly, including walking, fall asleep more quickly, sleep     9     (long), and have better quality sleep. Walking is also good for your brain. When you walk, your foot’s impact     10     the ground sends pressure waves through the arteries (动脉) that increase blood flow to the brain.

5 . The U.S. Department of Health and Human Services recommends that adults do at least 150 minutes of moderate to higher-intensity physical activity each week, and it should be in ________ of at least 10 minutes each for substantial health benefits, which has led many to ________ about the inefficacy of brief activities. Why people take two minutes going up the stairs if more than 10 minutes is ________ to make it worthwhile for health?

But now a study suggests something else: go ahead, take the stairs! Every minute ________ toward reaching the 150-minute goal, whether it’s part of a 10-minute period of activity or not. The purpose of the study conducted at the University of Utah was to see if moderate to vigorous physical activity in less than 10-minute episodes was ________ to weight outcomes. The study, published in the American Journal of Health Promotion, found that each minute spent ________ in some kind of moderate to vigorous physical activity — be it walking the dog, vacuuming, or taking the stairs — was associated with lower BMI and lower weight.

“The idea here is, you can do a minute at a time and that’s not a problem,” Jessie Fan, lead author of the new paper and a family and consumer studies professor at the University of Utah, told Today.

For the women who participated in the study, each minute spent in higher-intensity activity was associated with a 0.7 drop in body mass index (BMI). For a 5'4" woman, that means a ________ of nearly half a pound, which may not sound like much, but that’s just for one minute. Little by little, they add up.

The authors concluded that the current 10-minute ________ guideline was based on health benefits other than weight outcomes and that their findings showed that for weight gain ________, accumulated higher-intensity physical activity bouts of less than 10 minutes are quite ________, supporting the message that “every minute counts.”

When it comes to your brain, it also rings true. An April 2019 study in Jama Network Open looked at how exercise affected the brain, and even short bursts ________ 22% greater brain volume.

“Our study results don’t ________ moderate or vigorous physical activity as being important for healthy ageing. We are just adding to the science, ________ that light-intensity physical activity might be important too, especially for the brain,” Dr. Nicole Spartarno, first author of the study from Boston University said.

“I think it’s easier for people to ________ that message,” Fan says. “Otherwise, if they don’t have a block of time they might be ________, and they don’t do anything.”

10 . Believe it or not! We are half way into 2022. Like many people, you probably made a New Year’s decision to finally get fit and stay fit. You got really motivated, bought new workout clothes and got off to a great start. But by April or May, you may have lost your steam.     1    , they are not always planned out to set you up for success. Are you ready to get started again? Here are some tips to help you get back on track with your fitness goals.

Choose realistic goals that are measurable. Can you really achieve the goals you have set for yourself?     2    . To say, “I want to get fit” is too broad ranging and very difficult to assess. Clearly define your goals so that you can recognize when you’ve reached them for both the short and long term.

    3    . What steps are you going to take to achieve your goal? Write these down and refer to them often. It is easier to hit a target you can see, plus you are more likely to stick to a plan when it is written down in detail.

Keep a journal.     4    . Record your exercise duration and if possible your total energy consumption. When things aren’t going to plan, you can look through your journal and make adjustments accordingly.

Find an activity you enjoy. It is difficult to stick to something if you don’t like it.     5    , and don’t choose only one activity to help you achieve your goals. In fact, cross-training is a great way to condition different muscle groups, as well as preventing boredom.