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Easy Does It, Even Light Exercise is Good for Wellbeing

Get up and move! UConn study finds even light activity is good exercise when it comes to boosting your mood

You don't have to spend hours at the gym or work up a dripping sweat to improve your mood and feel better about yourself, researchers at the University of Connecticut say in a new study.

If you lead a sedentary lifestyle -- spending large parts of your day sitting at home or at work - simply getting out of your chair and moving around can reduce depression and lift your spirits.

"We hope this research helps people realize the important public health message that simply going from doing no physical activity to performing some physical activity can improve their subjective well-being," says Gregory Panza, a graduate student in UConn's Department of Kinesiology and the study's lead author.

"What is even more promising for the physically inactive person is that they do not need to exercise vigorously to see these improvements," Panza continues. "Instead, our results indicate you will get the best 'bang for your buck' with light or moderate intensity physical activity."

For those keeping score, light physical activity is the equivalent of taking a leisurely walk around the mall with no noticeable increase in breathing, heart rate, or sweating, says Distinguished Kinesiology Professor Linda Pescatello, senior researcher on the project. Moderate intensity activity is equivalent to walking a 15-20-minute mile with an increase in breathing, heart rate, and sweating, yet still being able to carry on a conversation. Vigorous activity is equivalent to a very brisk walk or jogging a 13-minute mile with a very noticeable increase in breathing, heart rate, and sweating to the point of being unable to maintain a conversation.

The study looked at 419 generally healthy middle-aged adults who wore accelerometers on their hips to track physical activity over four days.

Participants also completed a series of questionnaires asking them to describe their daily exercise habits, psychological well-being, depression level, pain severity, and extent to which pain interfered with their daily activities.

Here's what the researchers learned:

People who reported higher levels of sedentary behavior also reported lower levels of subjective well-being, meaning those who sat around a lot were the least happiest. Subjective well-being is defined as the positive and negative evaluations that people make of their own lives. These results confirmed previous studies.

In general, physical activity improved people's sense of well-being. Yet, different intensities of physical activity were more beneficial to some people than others. For instance, people who participated in light-intensity physical activity reported higher levels of psychological well-being and lower levels of depression. People who participated in moderate-ntensity physical activity reported higher levels of psychological well-being and lower levels of pain severity.

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