1
00:00:00,017 --> 00:00:03,680
We all know those people.

2
00:00:03,680 --> 00:00:07,780
They show up to class with
a light ethereal sheen of sweat

3
00:00:07,780 --> 00:00:10,628
on their forehead,
with their fixed gear bike in tow.

4
00:00:10,628 --> 00:00:13,744
And they go for a light jog at lunch.
And then they eat a PowerBar.

5
00:00:13,744 --> 00:00:18,076
Or they bow out after drinks for a quick
little jaunt on the elliptical.

6
00:00:18,076 --> 00:00:21,941
Sure, sure they’re gym rats
and they're pretty darn annoying.

7
00:00:21,941 --> 00:00:28,306
But they may be on to something when it
comes to- wait for it - mental health!

8
00:00:28,306 --> 00:00:31,688
Yep. We're going to get you
into their camp without

9
00:00:31,688 --> 00:00:34,353
having you invest in
leg warmers and wristbands.

10
00:00:34,353 --> 00:00:38,235
Today on Wellcast we're going to be
talking about exercise.

11
00:00:38,235 --> 00:00:43,149
Now, we all know that exercise can help
out with our weight

12
00:00:43,149 --> 00:00:46,765
and our strength and
our endurance and our flexibility.

13
00:00:46,765 --> 00:00:53,313
But how much do you know about
the effects of exercise on the mind?

14
00:00:53,313 --> 00:00:57,347
Physically the benefits of
exercise are pretty obvious

15
00:00:57,347 --> 00:00:59,813
and the American
College of Sports Medicine

16
00:00:59,813 --> 00:01:02,795
recommends 30 minutes of
moderate physical activity per day.

17
00:01:02,795 --> 00:01:05,794
The Surgeon General – well, he agrees.

18
00:01:05,794 --> 00:01:09,855
It'll keep your heart healthy,
your weight down, and all systems go.

19
00:01:09,855 --> 00:01:15,256
But the psychological benefits of exercise
are actually just as compelling.

20
00:01:15,256 --> 00:01:18,688
Physically active people show
significantly fewer symptoms

21
00:01:18,688 --> 00:01:20,855
of depression than sedentary people.

22
00:01:20,855 --> 00:01:24,388
A study done by doctors at
the University of Texas Medical Center

23
00:01:24,388 --> 00:01:27,453
found that people who exercise
30 minutes per day were

24
00:01:27,453 --> 00:01:31,036
almost half as likely to be depressed
as people who did not.

25
00:01:31,036 --> 00:01:36,766
Exercise also releases endorphins to
the brain creating a sense of well-being.

26
00:01:36,766 --> 00:01:38,749
It makes people high on wellness

27
00:01:38,749 --> 00:01:42,231
and it's natural, legal, and it
won't give you the munchies.

28
00:01:42,231 --> 00:01:46,163
Along with it getting you awesomely
pumped up on endorphins,

29
00:01:46,163 --> 00:01:49,063
exercise increases alpha
wave activity to the brain.

30
00:01:49,063 --> 00:01:53,793
That's the kind of brain wave that
helps you clear your mind and focus.

31
00:01:53,793 --> 00:02:02,058
But now, we've come to a roadblock.
To a lot of people exercise is boring.

32
00:02:02,058 --> 00:02:05,872
You don't like getting sweaty.
It's uncomfortable.

33
00:02:05,872 --> 00:02:10,790
It's not fun you don't have time.
The list goes on.

34
00:02:10,790 --> 00:02:15,704
But that's why we're here and we're going
to get you into a brain clearing,

35
00:02:15,704 --> 00:02:19,750
focus building exercise routine
that won't seem too daunting to start.

36
00:02:19,750 --> 00:02:24,266
And we're going to get your brain
to realize why exercise is essential.

37
00:02:24,266 --> 00:02:27,632
Time for our Wellcast journal workout.

38
00:02:27,632 --> 00:02:30,648
And we actually mean
a physical one this time.

39
00:02:30,648 --> 00:02:34,331
First, set aside 30 minutes to workout.

40
00:02:34,331 --> 00:02:39,078
That's right put on
that workout gear of choice,

41
00:02:39,078 --> 00:02:40,829
crank up your music,
get your heart rate up.

42
00:02:40,829 --> 00:02:42,778
Get sweaty, dance around
if you need to.

43
00:02:42,778 --> 00:02:46,142
Do jumping jacks, jog in place,
take a break to do a few sit-ups.

44
00:02:46,142 --> 00:02:48,726
Nothing too intimidating, though. Okay?

45
00:02:48,726 --> 00:02:52,340
And after 30 minutes, sit down
with your Wellcast journal

46
00:02:52,340 --> 00:02:56,722
and write about it and about
how you felt during the workout.

47
00:02:56,722 --> 00:02:59,188
Not how your body felt.
Focus on your mind:

48
00:02:59,188 --> 00:03:03,235
Did you have trouble starting? How did you
feel in the middle of the workout?

49
00:03:03,235 --> 00:03:09,033
At the end? Now try doing this
every day for one week.

50
00:03:09,033 --> 00:03:12,765
That's right pump iron,
run in place, do sit-ups,

51
00:03:12,765 --> 00:03:16,132
do those jumping jacks for
30 minutes every day.

52
00:03:16,132 --> 00:03:20,232
At the end of the week write down how
your mood has changed within that period.

53
00:03:20,232 --> 00:03:24,163
The brain recognizes
success when it sees it.

54
00:03:24,163 --> 00:03:28,395
Which means the better you feel
emotionally after working out,

55
00:03:28,395 --> 00:03:31,111
the more likely you are to do it
on a semi-regular basis.

56
00:03:31,111 --> 00:03:34,176
And then you'll recap all those
other physical benefits too.

57
00:03:34,176 --> 00:03:40,008
Let's recap - everyone knows how exercise
has all those of physical benefits.

58
00:03:40,008 --> 00:03:45,356
Well, Hi. Well here it Wellcast
we focused only on

59
00:03:45,356 --> 00:03:48,821
the mental ones anyway
you exercise for 30 minutes

60
00:03:48,821 --> 00:03:52,589
and then you wrote in
your journal right off the bat

61
00:03:52,589 --> 00:03:53,836
you were probably pretty tired.

62
00:03:53,836 --> 00:03:55,735
But when you came back
for another journaling session

63
00:03:55,735 --> 00:03:57,668
we want to know how you felt.

64
00:03:57,668 --> 00:04:00,766
Did you get any of that focus
that all these studies boast about?

65
00:04:00,766 --> 00:04:06,232
What about after one week?
Let us know how your exercise went.

66
00:04:06,232 --> 00:04:13,897
Tweet us @WatchWellcast.
Email us at watchwellcast@gmail.com

67
00:04:13,897 --> 00:04:16,512
or leave a comment down below.

68
00:04:16,512 --> 00:04:18,295
We'll see you next time.