- 研究人员说，每周进行150分钟的运动可以帮助缓解心理健康障碍，例如焦虑和抑郁。
- 他们说，在户外运动的人比在室内运动的人获得更多的好处。
- 他们补充说，团队运动以及个人活动都有心理健康益处。
- They cautioned that more isn’t necessarily better, so a moderate amount of exercise is best for most people.
Matt Nerger was 6 when he first tried sports and, like for many youngsters, it was overwhelming.
他在新泽西州宽敞的室内足球中心综合体中哭了几个小时。
只是考虑与所有其他孩子一起参加场地，就会导致他过度焦虑，恶心和彻底的恐惧。
但是最后，他把恐怖搁置一旁，拿走了田野，度过了愉快的时光。
他还学到了终生的课程，介绍了锻炼身体如何有益于锻炼恶魔。
“团队结合和学习如何与他人合作对于我成年的发展至关重要，”现在担任作家的Nerger说。“运动帮助我破坏了我焦虑造成的一些障碍。”
科学家同意，无论是独奏还是在团队环境中，体育锻炼不仅可以帮助我们的身体看起来和发挥更好的功能，而且可以有效地与精神健康状况作斗争焦虑和沮丧.
南澳大利亚大学（UNISA）和德国MSH医学院的体育社会学研究人员发布了studythey say demonstrates sports can protect people from serious mental health disorders.
该研究评估了682名在不同条件下的德国休闲运动员的焦虑和抑郁水平以及相似的运动和强度。
Researchers also gauged factors such as indoor settings versus outdoors, as well as team sports compared to individual sports.
Athletes who met the World Health Organization’s (WHO) exercise guidelines generally experienced better mental health than those that didn’t.
指南
“I’ve seen firsthand the incredible benefits that even the slightest amount of regimented exercise can have on anyone,”Dr. Vernon B. Williams，洛杉矶的Cedars-Sinai Kerlan-Jobe Institute的运动神经和疼痛医学主任告诉Healthline。雷竞技app官网
他补充说：“尽管药物可以在心理健康以及疼痛和疾病管理中发挥重要作用，但它们仍存在局限性。”
威廉姆斯说：“在处方药和鸦片使用方面的危机中，我们作为一个临床社区必须研究其他方法来帮助患者提高生活质量。”
该研究的作者之一,katja siefken南澳大利亚大学卫生科学学院的兼职讲师说，重要的是要认识到，不同形式的运动以不同的方式影响心理健康。
“了解可能影响或减轻抑郁症和焦虑的因素至关重要，但到目前为止，还没有足够的证据证明对阳性心理健康所需的活动的最佳类型（或数量）。”陈述.
Researchers found people not exercising up to WHO guideline standards reported higher depression scores, whether they exercised indoors or outdoors, individually, or with a team.
“我们有studied some of these issues in my lab,” said托马斯·普兰特, PhD, ABPP, a professor of psychiatry and behavioral sciences at Stanford University in California.
“您从小组练习中获得的好处与个人不同。通常，小组锻炼使您保持参与并充满活力，而个人锻炼更加沉思和减轻压力。”他说。
作者还发现，与焦虑和抑郁有关的分数最低，是室内团队运动员之间发生的。
“Outdoor exercise is more energizing and more rewarding for most people as long as it is safe and involves green space,” said Plante.
该研究还发现，进行剧烈强度的体育锻炼的人们通常具有更高的抑郁水平。
适度可能是关键。
“我要警告一条笼罩的声明，使得更多（等于）更好。”凯利·克利夫顿·特纳（Kelly Clifton Turner），国家瑜伽连锁瑜伽教育主任和经验丰富的注册瑜伽老师。
她告诉Healthline：“有些人倾向于强迫性的倾向，并认为他们必须做更多，越来越多的人实际上会增加压力 - 既带给他们的身体（和）情绪状态。”雷竞技app官网“橙子是一种美味的食物 - 它们含有维生素，并提供良好的能量。但是没有医生建议每天吃20橙。适度和平衡在所有事物上都很重要。”
“如果您每周不能满足150分钟的时间，那么要问的问题是：您能做什么？有什么比没有好的，”她补充说。
Exercise is a concept a counselor in Georgia said stretches back millennia.
“看我们的早期祖先有助于我们了解为什么运动可以提高我们的心理健康”布伦特·斯威策, LPC, a licensed family therapist in Georgia who helps children manage feeling through play, told Healthline.
“Before the first human settlements 10,000 years ago, human beings traveled an average of 13 miles a day. Our brains were wired to function best when we’re moving a lot,” he said.
Sweitzer补充说：“每天锻炼30分钟提供与服用标准剂量百忧解相同的情绪增强，但没有任何副作用。”
切断锻炼，即使是娱乐运动员也可以产生其影响。
Arin Arpinar，一位明尼阿波利斯的媒体分析师参加了三场马拉松比赛，并参加了竞争足球。
他还经历了焦虑和轻微的抑郁症。当他经历了一些意外的生活改变时，他发现自己没有运动。
“My anxiety increased significantly last year when I broke up with my ex-girlfriend and moved out of our apartment,” Arpinar told Healthline. “It was a major life change. While going through that, I was unable to play soccer competitively or run because of a hamstring injury.”
“This inability to exercise was incredibly challenging to overcome and hurt my mental health,” he added.
Months of rehab and strength training “severely improved my mental health,” he said. “I’m a huge advocate for physical exercise and its impact on mental health.”
这并不是说有人可以锻炼任何事情。
“Some disorders, such as bipolar [disorder] and schizophrenia, are not going to be stopped (by) running or playing tennis,” said Plante. “Certainly, exercise can help with anxiety, depression, stress, and self-esteem issues that might then lead into something more concerning. But it isn’t going to stop major psychopathology from unfolding in at-risk people.”
关于成年人每周150分钟运动的建议？不少于冠军举重运动员和AAU力量体育名人堂的成员说，他们并不完全是法律。
“As for the WHO guidelines, they are a minimum requirement, like the RDA (recommended dietary allowance) for vitamins,”罗伯特Herbst，在医生告诉他从不举起任何沉重的事情之后，他小时候就有脊柱侧弯，开始举重。雷竞技app官网
“They are designed to prevent ill physical health. The RDA of vitamin C is 60 (milligrams). If you eat that, you won’t get scurvy. The 150 minutes of exercise will provide a basic level of health, but people can be in better shape than that,” he said.
如果不？
普兰特说：“有时候，您需要清除头部或降低皮质醇水平的全部时间。”“即使这可能不足以用于有氧健康……任何运动都算作运动。您的身体不知道区别。制作床并取出垃圾与在健身房中弯曲，伸展和举起哑铃相同。”
