Study Shows Minimal Exercise Can Lower Your Heart Disease Risk

A 20-year concurrent study showed that even two-and-a-half hours a week of brisk walking could lower risk of heart disease significantly.

Three-Hour Power

The study was conducted by the Indiana University School of Public Health. Over 95,000 women between the ages of 27 to 44 were observed and questioned biannually for 20 years. The purpose was to study the association of total leisure-time physical activity with heart disease in younger women. One finding was with the ladies who participated in at least 150 minutes of moderate exercise per week. They were found to have an approximate 30% percent lower risk of developing coronary heart disease (CHD).

Why This Study?

One of the reasons researchers chooses this age group is because there has already been a multitude of studies on “older” women and men. Examining the probability of getting CHD at a younger age means earlier treatment and lifestyle choices. Another alarming reason is that there has been the very little decline in CHD-related mortality rates amongst young women. The rise in type-2 diabetes and obesity numbers certainly hasn’t helped make a dent. (At the time of this publication, 58% of women between 20 and 39 years old are overweight or obese. The number of women between 40 and 55 hangs at 71%.)

Healthy Findings

One real discovery was that physical activity lowered CHD risk—regardless of a woman’s BMI. So for young women of any weight, moderate exercise, physical activity is beneficial.

The study, published in the American Heart Association journal Circulation, also examined the effects of moderate vs. intense activity. The researchers additionally explored if a particular type of exercise made a difference. And finally, they looked at the frequency of participating in exercise and its effects on lowering CHD risk.

Exercise does not have to be strenuous to reduce heart disease risk. It can be moderate, such as brisk walking. Frequency was found to be not as important as total volume; meaning the total amount of time per week trumped how many times.

It Begins Early

Setting up routines for regular exercise as a young person is a wise choice. Movement becomes a habit, not a chore. Additionally, physical activity participation between the ages of 14 and 22, showed to lower CHD risk up until middle adulthood. However, this study also revealed that those who are middle-aged and older no longer benefit from their high-school years of sports, etc. Physical activity must be resumed—even if it’s only a total of three hours a week.

What was also fascinating is that the effects on blood pressure, lipids, glucose levels, and triglycerides were all altered beneficially directly after physical activity. This is a critical note. No matter how inactive you may have been (or still are), the second you pick yourself, it immediately benefits your body on so many levels. You may not see what’s going on inside, but once you start exercising, your heart fills with smiles.

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Understanding the Teenage Years

No parent is ever absolutely ready for the changes and challenges they have to encounter and experience when it comes to a teenager. Even though there have been numerous studies trying to explain the reason behind the unpredictable nature of their behavior, there are still some surprising moments faced by every parent during this time. However, understanding why the behavior is such can help you, as a parent; feel more supportive towards them during this phase.

It Ain’t Done Yet

According to neuroscientist Frances Jensen, the teenage brain is still undergoing change and is getting developed which is why their actions do not always seem rational to adults. In this article, we will share some of the realities associated with the teenage years in the hope to educate parents.

The frontal lobes of our brains are considered to be responsible for the decisions that we make and the reactions that we have to things around us. During teenage years, this part of the brain is still in the process of getting re-wired, which is why you should expect yourself to witness a lot of unpredictable responses and bad judgment calls.

Keep It Up

However, this does not mean that you give up on your child; rather it is essential that you play your part as a parent since the habits developed during this time might stay for a long time. Teenagers that develop bad habits such as smoking, drug use and alcohol addiction will face more problems as adults when they try to quit. Thus, it is extremely important that as a parent, you keep doing the best you can to improve your teen’s habits.

Let’s Get Physical

Apart from the biological changes, there are also many physical changes that are taking place during this time of life. Hormonal changes leading to puberty can also be held responsible for the erratic feelings that your adolescent shows – for example, a change in voice, in demeanor, acne, etc. are all changes that make adolescents more vulnerable to having problems related to self-confidence and self-esteem. Your child is at a stage where they are trying to discover and understand their inner-self and at the same time is learning to accept the physical changes that have taken place. It almost feels like they are in someone else’s body. Knowing this, parents are more likely to give the teenage children some benefit of the doubt.

Sleep It Off

Also, the circadian rhythm of the teenager is subject to change as well. Teens, because of this change, feel more alert during the night and need 3-4 more hours of sleep in the morning as compared to adults. Unfortunately, academic needs do not allow them to get the proper sleep, which is what they need during this stage for to be calm and relaxed.

Bottom Line

Even though this time of your child’s life is going to be challenging for both of you, it is recommended that you still play your role to avoid any damaging lifelong effects. As a parent, you need to make sure that you stay connected to your child by being a constant source of support in their life.

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How to Improve Your Wellbeing and Juice at Home!

Are you tired of feeling physically uncomfortable, mentally foggy, and downright disgusted? Making changes to your diet has been found to radically reverse poor emotional health, the inability to lose weight, and even chronic illness. Sounds as if it may be time to improve your overall wellbeing and learn how to juice at home.

Man Cannot Live on Juice Alone

The concept of creating a juice at home does not mean you give up on “food.” Juicing is a practice whereby you remove the juice from whole fruits and vegetables, often combining them into a refreshing beverage. This process provides vitamins and nutrients you may not be receiving otherwise.

However, a superior juicing recipe may also include the pulp, seeds, and/or skin of your produce. This way,  you can garner other important elements such as fiber and minerals.

Why Juice?

The purpose of juicing is to provide valuable compounds your body needs and craves. Especially in today’s world, whether we realize it or not, we are bombarded with pollution. It’s very difficult to avoid the poisons traveling through our air, soil, and water at home and in our environment. We need extra doses of beneficial nutrients to combat toxins and protect our precious cells.

Vegetables and fruits contain flavonoids and anthocyanins. These are compounds that help guard our cells from damage. Extensive or chronic cellular damage can lead to cancer, heart disease, inflammatory disease, and other unwanted physical ailments. In order to keep peace within our bodies, it’s  essential nowadays that we include antioxidants into our diets.

Learning and practicing how to juice at home may save you money and your good health.

Polluted Body?

What are some of your not-so-good habits? Are you eating fast food more than twice a week? Not exercising more than twice a week? Drinking alcohol, smoking, and not sleeping enough? Well then,  you can pretty much count on being slightly toxic.

You may already be feeling some signs:

-always tired

-can’t lose weight

-get sick often

-have unexplained pain in joints

-constant gas, heartburn, constipation, or diarrhea

Your poor system is probably suffering from inflammation. You may even notice outward signs like poor skin color and texture, more wrinkles. Other symptoms of inflammation are tooth or gum pain, and having no energy.

What To Do

You may try gathering information from trustworthy Websites such as GetThrive! and VeryWell. Also, check with medical practitioners you trust. Ask friends or co-workers  about their experience if they juice at home.

Another idea is to look up some popular recipes for juicing. It’s simple and not very time consuming. Make a commitment to juicing at least once a day for a month. Remember, it took a long time to get sick. Be patient with your healing process. Not far off, you may start noticing:

  • clearer, brighter skin
  • a calmer tummy
  • weight loss from bloat
  • fewer food cravings
  • a stronger immune system
  • more energy
  • overall more contentment






If adding more fruits and vegetables to your diet can improve your physical and mental health, why not try it?

When you juice at home, it can be used as a cleanse, a health boost, and a supplement to your regular healthy diet. Always check with your health care provider before embarking on any significant dietary shift. Equally important, many health experts and nutritionists suggest including protein, low carbs, and good fats into your non-juicing meals.

A healthy diet, exercise, and a positive attitude can significantly reduce your risk of contracting or developing disease. So think, adding juice at home may improve your internal and external health. Finally, a bonus to your overall wellbeing!

The Best News

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How Hybrid Exercising Can Give You the Body You’ve Always Wanted

Getting into the best shape possible requires that you switch up your exercise routine before your body adapts to it. You want to confuse your muscles. Combining two forms of training in one session makes for a successful hybrid experience.

Just like the “two heads are better than one” adage, the same holds true when it comes to getting the best physical results. Ideally, you’ll want to combine aerobic and anaerobic exercises.

For example, dancing (aerobic) with weight-lifting (anaerobic), or Pilates with jumping rope, or yoga with sprinting intervals. The combinations are endless.

Double-dipping will actually allow you to lower your body fat while improving cardiovascular and muscle strength. One trainer offers a compelling list of classes offered around the U.S. Other formats include pairing trampolines with spinning with TRX with indoor wakeboards with ballet, and classes with live DJs, adding to the fun.

Hybrid workouts can keep you motivated, challenged, and get you to a whole new fitness level. Mix it up!



Mental and Physical Health and Effective Working Relationships

Effective working relationships are paramount to business and personal success. So, what makes for building, achieving, and maintaining effectual working interactions and partnerships? After analyzing published material from professionals, experts, and authorities on the topic, we discovered that mental and physical health is the primary factor.

The Marriage of Mental and Physical Health

If anyone claims that mental health does not affect physical health (and vice versa), it would certainly require serious challenging. Basically, it’s impossible to separate the body from the mind. When mental health suffers, so does the body. Conversely, the good news is that when we nurture physical or mental health, the other improves and thrives as well.

Mental and physical health go hand-in-hand. In their mission, the World Health Organization defines health as “a state of complete physical, mental, and social wellbeing. For the purpose of our case study, we can consider the marriage of mental and physical health as one entity—one factor. It is one factor and the primary factor that helps create and establish effective working relationships.

Characteristics of an Effective Working Relationship

In this analysis, we are focusing on the crucial presence of positive mental and physical health in order for relationships at work to be their most effective. While we’re examining these important factors, it would also behoove us to understand that these are essential elements for any well-functioning relationship. This would include relationships with coworkers, bosses, clients, and customers, but also family, friends, and romantic partners.

Here is a compilation of several characteristics necessary to an effective relationship:

  • Trust is essential for honesty and quality. Each individual needs to be able to openly discuss strengths and weaknesses. Everyone needs to be receptive to information in order to learn and grow.
  • First and foremost, respect yourself. Coworkers need to respect one another. Entrepreneur mentor, Martin Zwilling, remarks that in business, there needs to be “respect for every customer, investor, and employee.”
  • Exchange ideas. Ask for feedback on your work or ideas. Employ trust and respect and be willing to change how tasks are handled. Offer constructive criticism.
  • Again, this is taking verbal or physical action keeping in mind others with whom you are working. It also requires that you tend to specific tasks at hand with presence; take care not to run on autopilot.
  • Task-related and social-oriented relationships do not need to be mutually exclusive. Finding enjoyable common ground (aside from work at hand) can enhance the overall relationship.
  • Effective Communication. Knowing when and how to communicate is imperative. Some discussions can be brief messages, while others should be face-to-face. Choosing an appropriate time and venue is important to healthy communication and interactions.

These characteristics, when utilized in the workplace, allow for efficient working relationships. However, achieving success utilizing these traits requires one more element. That key element is mental and physical health.

Up for the Mental Challenge?

Working relationships cannot be fully effective if one’s mental state is compromised. Once more, we need to revisit the natural connection between the body and the mind. If one is faltering, the other is sure to be negatively impacted as well.

One example of the link between mental and physical states was observed in a study conducted at Bangor University in Wales. Researchers discovered that a mentally tiring task actually affected the participants’ physical performance. It wasn’t that their bodies were actually fatigued; it was that their brains automatically perceived the physical activity to be tiring.

We’ve been pretty versed on how our physical behavior can affect our overall health. For example, lack of proper diet and/or exercise increases one’s risk of:

  • Obesity
  • Cardiovascular disease or incidence
  • High blood pressure
  • Some types of cancer
  • Depression
  • Mood disorders
  • Fatigue

These are only a few cases in point. Many people who struggle with health problems can also struggle with social situations. claims that many with mental health illnesses are twice as likely to avoid social interaction. With this type of statistic, it would seem that an effective working relationship would be difficult to achieve.

Taking care of our bodies can help improve the strength of our minds.

Mind Over Chatter

Our emotional lives play a tremendous role in our mental health as well. If we are upbeat and positive, we can motivate others to feel good and perform well. Creating and practicing healthy daily habits can help keep our minds happy and clear. This would certainly facilitate obtaining a productive working relationship.

On the flip side, poor mental health can lead to:

  • Anxiety disorders
  • Addictive behaviors
  • Weakened immune system
  • Asthma
  • Gastrointestinal issues
  • Premature death

Other symptoms of waning mental health can be: chest pain, heart palpitations, extreme tiredness, loss of libido, noticeable weight gain or loss, and trouble sleeping

None of the above symptoms seem conducive to forging any type of healthy relationship. But, fret not. There are tried and true ways to improve mental health. Some of them are:

  • Acknowledge your feelings. Recognize the emotions you are experiencing and try to figure out why they are with you. Are you able to understand the source?
  • Talk to someone. Express your thoughts about your feelings to a friend, family member, counselor, or other trustworthy, supportive ear. It’s important to seek help sometimes; there is no shame—it is brave.
  • Practice gratitude. Think about the things in life you feel grateful for, no matter the size or quantity. Relinquish worrisome thoughts and focus on more positive ones.
  • Make time for yourself. Create more balance. Replace one stressful thing with something else that relaxes you—something you enjoy.
  • Practice coping skills. Explore new strategies on how to feel better when you become emotionally stressed and strained. Find a group, a therapist, a new hobby, and adopt a promise to choose a positive perspective.
  • Calm your mind. You can achieve this usually doing something creative. Perhaps try: writing, drawing, painting, playing music, or imagining yourself in a fabulous, relaxing setting. There’s also always meditation.

Working a Health Plan

In order to achieve the status of an effective working relationship, there are practical steps everyone involved must take. As we are continuing to discover, the primary concentration is on getting mental and physical health in its best shape. Psychiatrist Anne Marie Oberheu explains that this process requires more than just taking care of the mind.

Your mind and body both require attention and care in order to improve physical and mental health. Suggestions from many experts include:

Eating a Healthy Diet. Anxiety and depression have been linked to a poor diet. Some unhealthy foods include: processed meats, sugar, corn syrup, and bad fats. These foods cause inflammation in the body (joints, muscles, and organs) and in the brain. One cannot expect to think clearly when his/her brain is inflamed and foggy.

Foods rich in Omega-3s, good fats, whole grains, organic lean meats, fruits, and vegetables nourish the body without adding toxins. Some examples of these foods are: fresh berries, avocados, coconut oil, quinoa, salmon, broccoli, spinach, walnuts, almonds, and sunflower seeds.

Exercising Regularly. Try and think of exercise as something you build naturally into your day. Aerobic exercise certainly has its benefits on your heart. Weight training is great for your bones. Yoga is amazing for your focus, calm mind, and flexibility.

Regardless of the exercise you choose, it will come with benefits that keep giving. Your metabolism will boost from any type of cardiovascular movement you engage in—whether it be running, cycling, dancing, or even having sex. Your mood will improve from chemicals like endorphins and serotonin that release with a bit of a workout. Look at the world like a big playground or gym. There’s always a way and a place to move your body.

Dr. Felipe Barreto Schuch, an exercise scientist and co-author on a publication in Neuroscience and Behavioral Reviews, had this to say: “People need to be active to improve their mental health.”

Sleeping Regularly. Sleep is a necessity, but good, regular sleep is a health luxury not worth cheating yourself out of. Many adults brag about how well they can function on six or less hours of sleep per night. They may seem functional, but internal damage is being done, and they are not delivering their best performance.

Adults are recommended seven or more hours of continuous sleep per night. Dr. Brandon Peters writes, “Sleep deprivation may result in decreased alertness, excessive daytime sleepiness, compromised daytime abilities…” How can a person do his/her share in a working relationship if he/she is experiencing any of those symptoms?

Setting a strict bedtime is the number one suggestion. Make your bed and the environment a comfortable place to fall asleep. Peaceful lighting, music, and pleasurable reading before bed can help relax the mind. Meditation and clearing your head of worries and woes of yesterday and tomorrow can help you get the sweet rest your mind and body needs.

Socializing. Surround yourself or visit with those who lift your spirits. Become part of a like-minded or personal support group. Being active with others can create a mutual sense of motivation of encouragement.

Psychologist and author, Angela Troyer explains that there is accumulating evidence that socializing is advantageous to brain health. Combining physical activities with mental stimulation can be a bonus. Some suggestions are:

  • Visiting a museum with a friend
  • Gardening or garage cleaning with a neighbor or friend
  • Joining a local walking/hiking/biking group
  • Join or organize a card or board game night
  • Walk, swim, or go to the gym with a friend

Participating in any of these activities with a coworker or anyone in the circle of your working realm can be a positive relationship builder as well.

Physical and Mental Health: The Essential Puzzle Piece

If creating and maintaining effective working relationships is the goal, then, again, prime physical and mental health (as a united entity) is a primary factor.

Ultimately, we all want positive and productive experiences and results from our working relationships. Our jobs are far more enjoyable when we have good relationships with others with whom we interact. A Gallup study of the American workplace revealed that close work friendships boost satisfaction by 50%. “Those with a best friend at work are seven times more likely to engage fully in their work.”

The experts at, a management and leadership training program, offers some valuable insights as well as tips for applying some of the positive elements we’ve covered in this case study. We are reminded that good relationships allow us time to focus on opportunities. Instead of spending energy on overcoming factors in negative relationships, we have the freedom to progress forward in a positive fashion.

Also, as mentioned in the characteristics of effective working relationships, trust and collaboration are essential. In a healthy relationship, with these elements present, individuals are more creative and innovative. They are also more likely to go along with changes.

Developing people skills are possible when good mental and physical health are in order. Getting along with others is a learned skill. It’s a fact that not everyone is for everyone. If there’s someone who you don’t get along with, find a way to maintain a pleasant working experience. Make an effort to get to know the person—and try not to be too guarded. Let trust enter the relationship.

Last, but certainly not least, let positivity reign. Positive people and energy are contagious. With a healthy mind and body, positivity can rule. And with those in place, effective working relationships can be created and thrive.



Are Both Mental and Physical Health Crucial to Success?

Does success mean merely reaching a goal, or does it including maintaining it? When our lives and work are thriving, that may be a more specific definition to the term “success.” If so, then, certainly, in order to attain and maintain success, both physical and mental health are crucial.

One Without the Other

Here are the real questions: Can we be physically healthy if our mental state is unhealthy? Alternately, can we be mentally healthy if our physical state is unhealthy? Not really.

So, the reality is—in order to be successful, it is crucial that both our bodies and minds get in healthy shape. Mental and physical health support and compliment one another; they work hand-in-hand.

And, unfortunately, your best health and opportunity for success decreases when one or both are lacking.

Paving the Path to Success

Let’s first explore the theory that optimum mental health cannot exist without proper physical health—and vice versa. If we can observe this as a proven hypothesis, then we can better understand that both are necessary for success. Here are some examples:

Lack of proper sleep definitely affects your body. You’re slower moving around, have less coordination, and you’re immune system can become weakened. But losing sleep affects your mental state, too.

Not getting enough rest can create mood swings, anxiety, depression, confusion, and memory lapses. According to Harvard Health Publications, chronic sleep issues may even increase risk for developing particular mental illnesses. This doesn’t sound like a recipe for success.

A poor diet can affect physical health in many ways. It can increase risk of:

  • tooth decay
  • obesity
  • high cholesterol
  • heart disease
  • some cancers
  • and a host of other negative conditions

On the flip side, not eating properly can also affect your mental state. Almost 95% of our serotonin is produced in our gastrointestinal tract. Serotonin is our “feel good” neurotransmitter. It’s constantly sending signals to our brain. We need healthy intake if we expect healthy mind-messengers.

Other mental consequences to malnutrition are: brain fatigue, general cognitive function, hypersensitivity, carelessness, and many other symptoms and behaviors that are not conducive to a status of success.

Lack of physical exercise, as we already know, has adverse effects on the body. Little or no physical activity affects blood sugar levels, muscles, joints, bones, the heart, and other organs. Weight control is deterred when we don’t exercise, which can lead to additional health concerns.

The mind can also be affected by not participating in physical movement. Anxiety, depression, and lack of motivation may be symptoms of not getting any (or enough) exercise. Low self-esteem may also be a side effect. If success is what you’re seeking, ignoring your body and mind’s need for exercise may not be a well thought-out plan.

Taking the Success Path

Now that we’ve established what can hinder your route to success, let’s, instead, take a look at the positive ways to approach your goals. Since both your physical and mental health are crucial (as we’ve also established), practicing skills that will improve both aspects will be to your advantage.

The great news is when you feed and treat your body with good things, your mind reaps the benefits, too. So, perhaps focusing on indulging in factors beneficial to your physical being may be a smart way to improve your mental state and wellbeing. After all, you’ll need both in good shape to experience success.

Exercise as a Priority for Success

If exercise is not part of your routine, the idea of making it a priority may be horrifying. Please trust that it’s not as scary as it sounds. Exercise can be walking, biking, hiking, gardening, having sex, swimming, dancing, and a multitude of other activities that get your body moving.

The National Institutes of Health (NIH) published a postgraduate physicians’ academic paper outlining the benefits of exercise (of any kind). Here are some of their entries from a compilation of research and studies:

  • Reduced stress
  • Increased energy and stamina
  • Great self-esteem
  • Improvement in mood
  • Improved sleep
  • Increased interest in sex
  • Increased mental alertness
  • Reduced fatigue
  • Weight Reduction
  • Improved cardiovascular fitness
  • Lower cholesterol

It appears that exercise covers a tremendous part of getting your physical and mental states in success-rendering shape. If you add smart, healthy eating and consistent proper rest to this mixture, it looks as if you’ll have a solid recipe for reaching your goals and maintaining them. has wealth of information that may help you in all areas on your path to success. If you like what you see, sign up for the newsletter and get up-to-date tips sent to your email weekly!





Mental Health Improved With 2 Servings of Produce Daily

Fruits and vegetables already top the charts for most beneficial foods for physical health. A new study provides yet another reason to indulge in produce daily. Just two servings, even over the course of only two weeks, reveal an increase in psychological well-being.

What’s Suggested

The U.S. dietary pyramid guideline recommends a total of seven servings of fruits and vegetables daily for a young adult. It sounds overwhelming, but really, one fruit serving can be an apple or banana, And, a serving of veggies could be a cup of raw spinach or a few baby carrots. Having a salad and a smoothie in one day more than covers the suggested quota of produce. Thinking of it in those terms, it doesn’t seem too difficult to accomplish, correct?

How it’s Working

So how many people actually follow the recommendation? According to researchers from the CDC, only one in 10 Americans eat enough fruits and vegetables. California has the most produce eaters, and even then, only 13% of Californians eat enough veggies.

Studies show that young adults, especially, are least likely to gravitate towards fruits and vegetables. In most cases, even when given vouchers for free produce, those between the ages of 18 and 25 will not opt for those foods. However, when directly providing the produce, the younger set will eat the items—and the results show signs of improved wellbeing.

Happier Young Adults

A recent study published in a current edition of the journal PLOS ONE, explains the many mental benefits from eating fruits and vegetables. Their research included over 170 males and females between the ages of 18 and 25. Those who consumed “an extra two servings of produce a day (for 14 days), reported an increase in psychological well-being.”

Evidence is also pointing to a decrease in depression and anxiety in those who eat a significant amount of veggies and fruits. This particular study reports that higher consumption of produce correlates to an increase in happiness and greater life satisfaction.

Even over just two weeks (which is a relatively short amount of time) the young adults in the higher-eating produce group reported additional mental benefits. Besides feeling “happier”, they expressed a sense of greater energy and vitality, along with improved levels of motivation.

What’s Next?

It sounds so simple to say, “If you eat your veggies, you’ll be a happier person.” Perhaps because it’s difficult to believe? We have veered so far away from ingesting what is natural to our bodies. Some experts believe there needs to be a culture shift.

Instead of cracking open a bag of chips, grab an apple. It’s much more nutritious and actually, costs less. It’s a process that takes time and practice. We must retrain ourselves to treat our bodies nutritionally. If you had the choice to eat a carrot and feel alert, or eat a bag of Doritos and feel (fill in the blank), which would you choose?

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Structured Exercise Helps Kids Behave Better

It’s no secret that exercise reduces stress and helps relieve symptoms of depression in adults. So, why wouldn’t it follow suit to benefit kids the same? According to recent studies, structured exercise is showing to improve behavioral issues in youngsters.

Working Out Some Problems

Over the past decade, there has been much speculation and study based on exercise being a beneficial tool for kids, especially as students. Physically, movement is essential for overall health. However, it appears that exercise helps the brain, too.

In the January 9th issue of the journal Pediatrics, there are two separate studies published in regards to children, exercise, and mental health. Traditional physical education or “gym” class is not necessarily the key to working out the behavior kinks. Kids with behavioral issues don’t always thrive in organized sports with stringent rules, and also have a tough time with the concept of winning and losing.

Exercise With a Purpose

For one of the studies, the researchers chose to work with students who display behavioral problems. One of the goals was to redirect the brain from worry to positive focus. The kids were given stationary bikes, which had screens attached for “virtual” riding. It made the exercise into a structured activity—one that would also keep their attention.

Of the several benefits noted, one was that the brain’s neurotransmitters reaped positive results for mood and behavior regulation. Riding the bikes increased endorphin production. Normally, the kids only experienced short bursts of aerobic activity.

Another preferential observation made was that the students who rode the stationary bikes were almost 50% less likely to be disruptive in class than before. (Before, they “exercised”, but it was in a traditional gym class.)

Other Positive Movement

The average biking in the study was conducted twice a week, each for a 30-minute period. Even for that minimal amount of structured and focused aerobic exercise, the students’ behavioral improvements were noticeable. “On days that the students biked, they were less likely to be taken out of the classroom for unacceptable behavior.”

Another important element the researchers discovered was that the kids who rode the bikes had improved ability to manage conflict. Their responses were more thought out rather than emotional and reactionary. The benefits were certainly recognized on the days they “exercised,” but the lead author also noted there were some “carryover” effects on other days.

The other study published simultaneously had been conducted in Norway. Their research measured activity levels at age six and then again at eight. The kids who were more active showed fewer signs of depression in the follow-up two years later.

As with any program implementation, there are decisions, logistics, and costs to be assessed. With more studies proving the positive effects on youngsters’ minds, hopefully, more attention will be paid towards making exercise a priority.

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