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We all know those people.

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They show up to class with[br]a light ethereal sheen of sweat

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on their forehead,[br]with their fixed gear bike in tow.

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And they go for a light jog at lunch.[br]And then they eat a PowerBar.

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Or they bow out after drinks for a quick[br]little jaunt on the elliptical.

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Sure, sure they’re gym rats[br]and they're pretty darn annoying.

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But they may be on to something when it[br]comes to- wait for it - mental health!

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Yep. We're going to get you[br]into their camp without

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having you invest in[br]leg warmers and wristbands.

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Today on Wellcast we're going to be[br]talking about exercise.

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Now, we all know that exercise can help[br]out with our weight

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and our strength and[br]our endurance and our flexibility.

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But how much do you know about[br]the effects of exercise on the mind?

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Physically the benefits of[br]exercise are pretty obvious

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and the American[br]College of Sports Medicine

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recommends 30 minutes of[br]moderate physical activity per day.

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The Surgeon General – well, he agrees.

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It'll keep your heart healthy,[br]your weight down, and all systems go.

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But the psychological benefits of exercise[br]are actually just as compelling.

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Physically active people show[br]significantly fewer symptoms

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of depression than sedentary people.

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A study done by doctors at[br]the University of Texas Medical Center

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found that people who exercise[br]30 minutes per day were

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almost half as likely to be depressed[br]as people who did not.

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Exercise also releases endorphins to[br]the brain creating a sense of well-being.

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It makes people high on wellness

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and it's natural, legal, and it[br]won't give you the munchies.

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Along with it getting you awesomely[br]pumped up on endorphins,

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exercise increases alpha[br]wave activity to the brain.

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That's the kind of brain wave that[br]helps you clear your mind and focus.

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But now, we've come to a roadblock.[br]To a lot of people exercise is boring.

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You don't like getting sweaty.[br]It's uncomfortable.

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It's not fun you don't have time.[br]The list goes on.

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But that's why we're here and we're going[br]to get you into a brain clearing,

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focus building exercise routine[br]that won't seem too daunting to start.

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And we're going to get your brain[br]to realize why exercise is essential.

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Time for our Wellcast journal workout.

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And we actually mean[br]a physical one this time.

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First, set aside 30 minutes to workout.

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That's right put on[br]that workout gear of choice,

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crank up your music,[br]get your heart rate up.

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Get sweaty, dance around[br]if you need to.

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Do jumping jacks, jog in place,[br]take a break to do a few sit-ups.

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Nothing too intimidating, though. Okay?

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And after 30 minutes, sit down[br]with your Wellcast journal

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and write about it and about[br]how you felt during the workout.

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Not how your body felt.[br]Focus on your mind:

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Did you have trouble starting? How did you[br]feel in the middle of the workout?

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At the end? Now try doing this[br]every day for one week.

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That's right pump iron,[br]run in place, do sit-ups,

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do those jumping jacks for[br]30 minutes every day.

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At the end of the week write down how[br]your mood has changed within that period.

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The brain recognizes[br]success when it sees it.

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Which means the better you feel[br]emotionally after working out,

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the more likely you are to do it[br]on a semi-regular basis.

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And then you'll recap all those[br]other physical benefits too.

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Let's recap - everyone knows how exercise[br]has all those of physical benefits.

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Well, Hi. Well here it Wellcast[br]we focused only on

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the mental ones anyway[br]you exercise for 30 minutes

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and then you wrote in[br]your journal right off the bat

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you were probably pretty tired.

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But when you came back[br]for another journaling session

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we want to know how you felt.

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Did you get any of that focus[br]that all these studies boast about?

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What about after one week?[br]Let us know how your exercise went.

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Tweet us @WatchWellcast.[br]Email us at watchwellcast@gmail.com

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or leave a comment down below.

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We'll see you next time.