No matter what’s ailing you, exercise seems to help. Ample research shows that regular workouts improve a multitude of conditions, imparting physical and psychological benefits. Now, a new paper provides compelling evidence that physical activity can help one of the world’s most prevalent mental conditions, alcohol use disorder.
Published today in the journal PLOS ONE, this meta-analysis and review presents findings on 17 randomized clinical trials that examined exercise as an intervention to help alcohol use disorder. The authors found that not only did alcohol reduce dependence on drinking, but it also improved physical and mental wellbeing. Alcohol use disorder currently afflicts millions of people in the United States alone.
The researchers, from the Institute of Physical Education at Jishou University in Hunan, China, included 1,905 patients in their analysis of these trials. Across these studies, the authors looked at changes in daily alcohol consumption, VO2 max (which measures how much oxygen your body uses while exercising), resting heart rate, depression and anxiety levels, stress levels, and other health indicators. They also measured alcohol dependence using the screening tool Alcohol Use Disorder Identification Test.
They homed in on daily and weekly alcohol consumption before and after the exercise intervention. Exercise entailed aerobic activity, resistance training, and yoga, among others. The experimental groups that received the exercise intervention significantly reduced their consumption compared to the control groups that received no intervention. Additionally, VO2 max and resting heart rate indicated physical fitness improvements, which they saw consistently among experimental groups. Anxiety state also significantly improved compared with the control group.
The authors speculate that the mechanism behind exercise’s ability to reduce alcohol dependence may come about from exercise’s ability to reduce psychological stress and improve a person’s mental state. It also might come from the way exercise influences the human body’s innate dopaminergic brain reward system, which controls the release of dopamine, the brain’s “feel good” hormone. Because alcohol (as well as most drugs of abuse) activates this brain system as well, exercise might be releasing that needed dopamine that a person with alcohol use disorder might have been relying on. Other research also suggests that exercise triggers the release of endogenous opiates, which could reduce the urge to use drugs.
Intriguingly, they found that yoga was the chosen exercise in six of the 17 trials analyzed, and it improved psychological state and alcohol dependency. The authors highlight how yoga is a mind-body exercise that incorporates breathing with physical activity, which speaks to exercise’s important influence on mental state.
The authors say they want to do and see more studies that scrutinize how different types of exercise and varying exercise intensities affect the nature of alcohol dependence. Crucially, the fact that over a dozen studies have looked at various types and intensities of exercise emphasizes how exercise of most kinds has a positive effect on alcohol use disorder. And you don’t have to go hard to see the benefits, which is a lesson anyone can take.
You probably experience soreness in your hips—I certainly do after long periods of sitting at my desk. But did you know this tightness can sometimes result in a lack of mobility?
I spoke to BODYBAR Pilates’ Jill Drummond, a NASM-certified personal trainer and Pilates instructor, who explained that your hips move in three planes of motion, and you can have good mobility in some types of movements, but not others.
Going for a jog, a short yoga session, or a 12-minute quick bodyweight workout perks up my mood and puts a pep in my step. The sense of accomplishment and the mood-boosting endorphins are just some of the many benefits of moving your muscles. Does exercise also improve mental health for adolescents? Recently, Planet Fitness decided to find out.
“Summer slide” refers to the decline in learning that kids experience over the summer months when they’re off school. Planet Fitness pointed out another decline that occurs over the summer — fewer opportunities and less motivation to exercise. Instead of having fun in the sun, playing outdoors, running around, and engaging in sports, parents are voicing concerns that many teens are becoming less active when school is out.
Planet Fitness conducted the survey to learn more about the well-being and exercise habits of young people during these warmer months. The survey involved 1,000 parents of teens aged 14-19 and the teens.
The results revealed the following:
When school’s out, it seems many teens tend to slow down in more ways than one. They don’t have the same structure, schedule, and activities, and they might be more tired from the busy school year. Additionally, some might not have access to a fitness center or the transportation to get there. Many teens are also busy with other goings on in life, so they aren’t thinking about whether or not they’re getting enough physical activity.
This survey indicates that most teens believe exercise makes them feel happier and they’re aware of many of the benefits. There also seems to be some awareness surrounding the overuse or excessive use of screens, which results in teens being less active while getting dopamine hits scrolling through social media. Stanford Medicine confirms that these social media apps work on the brain’s reward pathway and prompt the release of dopamine, just like heroin, meth, or alcohol. Amplifying these feel-good properties is addictive for teens and adults alike. On top of their addictive nature, when we’re scrolling through these apps, we aren’t moving our bodies and getting the physical and mental benefits of exercise.
The good news is that this survey also shows us that exercise could be a useful tool in improving mental health for teens, especially during the summer break. There are plenty of ways for teens to get more active, from playing sports or going hiking and doing activities with their friends and family to walking the dog, doing yard work, swimming, and dancing. Teens ages 14-19 can also check out the High School Summer Pass program at Planet Fitness, where they can work out for free at any PF gym nationwide.
Forget about daily intense workouts and performing so many exercises to tone the thighs and hips, and give this one exercise a try, shared by Malaika Arora.
At 50, Malaika Arora continues to set fitness standards! Whether she’s doing yoga or sweating it out at the gym, her commitment to staying fit reflects in her strong physique and glowing skin. With over a million followers on social media, the Bollywood diva regularly shares glimpses of her workout routines, often giving fitness motivation to those who follow her. In a latest post, she revealed one of her favourite lower body exercises to tone her glutes and lose thigh fat. So, do you want to know what exercises Malaika Arora swears by for strong hips and thighs? Read on!
In an Instagram reel, Malaika Arora is seen performing dumbbell half squats, holding a dumbbell in each hand on either side of her body. She says in the video, “Just do 3 sets of 15.” The exercise targets the quadriceps and glutes, and according to the visual breakdown in her reel, it helps reduce thigh fat and sculpt ‘apple hips’—a term used to describe round and toned buttocks.
Towards the end of the video, Malaika Arora leaves her fans with a powerful message: “Stronger every day, fitter every moment.” She captioned her post, “Sculpted simplicity 🏋🏻♀️ #LeanHips #HIIT #fitnessmotivation #healthandhappiness #healthandwellness #yogabliss #yogafitness #fitnesslove #mallamotivation #malaikasmondaymotivation.”
Half squats are a variation of the traditional squat, where you lower your body to about halfway down instead of going full-depth. When combined with dumbbells, this move becomes even more effective. It strengthens the quadriceps, glutes, and hamstrings, helping tone your lower body. This exercise is also great for those who want to reduce thigh fat and build muscle strength without putting too much pressure on the knees.
So next time you hit the gym, try this Malaika Arora-approved move for stronger, toned hips!
Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns.
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