{"id":6339,"date":"2024-09-18T00:00:30","date_gmt":"2024-09-18T00:00:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6339"},"modified":"2024-09-18T17:08:31","modified_gmt":"2024-09-18T17:08:31","slug":"why-exercise-boosts-mood-and-energy","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/why-exercise-boosts-mood-and-energy\/","title":{"rendered":"\u0915\u094d\u092f\u094b\u0902 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092e\u0942\u0921 \u0914\u0930 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948"},"content":{"rendered":"<p>\u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0906\u092a\u0915\u0947 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0905\u0902\u0924\u0930 \u0932\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091c\u093e\u0928\u0947\u0902 \u0905\u0927\u093f\u0915\u0924\u092e \u0932\u093e\u092d \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902\u0964<\/p> <p>\u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0906\u092a\u0915\u0947 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0924\u0930 \u0914\u0930 \u092e\u0928\u094b\u0926\u0936\u093e \u092e\u0947\u0902 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0905\u0902\u0924\u0930 \u0932\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u0938\u0941\u0938\u094d\u0924, \u0925\u0915\u093e \u0939\u0941\u0906 \u0914\u0930 \u0928\u0940\u0902\u0926 \u0906 \u0930\u0939\u0940 \u0939\u0948? \u092c\u0938 \u0906\u092a\u0915\u094b \u091c\u094b \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0909\u0938\u0947 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u094b\u0908 \u090a\u0930\u094d\u091c\u093e \u0928\u0939\u0940\u0902 \u0939\u0948? \u091c\u093e\u0935\u093e \u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0915\u092a \u0914\u0930 \u0938\u094b\u0928\u0947 \u0915\u0947 \u0918\u0902\u091f\u094b\u0902 \u0915\u094b \u091b\u094b\u0921\u093c \u0926\u0947\u0902, \u0914\u0930 \u091c\u093f\u092e \u092e\u0947\u0902 \u091c\u093e\u090f\u0902\u0964<\/p> <p>&nbsp;\u0928\u094d\u092f\u0942\u092f\u0949\u0930\u094d\u0915 \u0936\u0939\u0930 \u092e\u0947\u0902 \u0932\u0947\u0928\u0949\u0915\u094d\u0938&nbsp;\u0939\u093f\u0932 \u0905\u0938\u094d\u092a\u0924\u093e\u0932 \u0914\u0930 \u092e\u093e\u0909\u0902\u091f \u0938\u093f\u0928\u093e\u0908 \u0905\u0938\u094d\u092a\u0924\u093e\u0932 \u092e\u0947\u0902 \u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u092e\u0947\u0921\u093f\u0938\u093f\u0928&nbsp;\u0915\u0947 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0930\u0949\u092c\u0930\u094d\u091f&nbsp;\u0917\u094b\u091f\u0932\u093f\u0928, \u0921\u0940\u0913 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930,&nbsp;\u0906\u092a\u0915\u0947 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0924\u0930 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u092f\u093e\u092f\u093e\u092e&nbsp;\u0915\u0947 \u0932\u093e\u092d \u0926\u094b\u0917\u0941\u0928\u093e \u0939\u0948\u0902: \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092b\u093f\u091f\u0928\u0947\u0938&nbsp;\u0914\u0930 \u0906\u092a\u0915\u0947 \u092e\u0928\u094b\u0926\u0936\u093e \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e\u0924\u093e&nbsp;\u0939\u0948, \u091c\u094b \u0926\u094b\u0928\u094b\u0902 \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u092e\u0947\u0902 \u0915\u0948\u0938\u0947 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948?<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/qph.fs.quoracdn.net\/main-qimg-a9c0bfeac93c16d42ef1b4c07f2f2529\" alt=\"\"\/><\/figure> <p>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0932\u094d\u092f\u093e\u0923 \u0915\u0947 \u0915\u0908 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f:<\/p> <ul class=\"wp-block-list\"><li><strong>An increase in endorphin levels&nbsp;<\/strong>&#8220;Endorphins&nbsp;are our body&#8217;s natural hormones that get released when we are doing something that requires a burst of energy \u2014 they are the things that make us perform, make us move,\u201d says Dr.&nbsp;Gotlin. \u201cExercise tends to increase those levels.&#8221; It\u2019s the endorphin release that contributes to the feeling of euphoria commonly known as \u201crunner\u2019s high.\u201d<\/li><li><strong>Better heart health&nbsp;<\/strong>Exercise boosts&nbsp;cardiovascular health, which allows you to have greater endurance throughout the day. When it&#8217;s easier to do your daily activities, you&#8217;ll have energy left over and not feel so tired when work is done. For overall cardiovascular health, the American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least five days a week.&nbsp;For lowering cholesterol and&nbsp;blood pressure, aim for 40 minutes of moderate- to vigorous-intensity aerobic activity three to four times per week.<\/li><li><strong>Improved sleep&nbsp;<\/strong>Exercise also allows you to get a better night&#8217;s rest; when you get&nbsp;high-quality sleep, you feel more refreshed during the day. A study published in April 2015 in the&nbsp;<em>Journal of Sleep Research&nbsp;<\/em>looked at people with&nbsp;insomnia&nbsp;who engaged in a minimum of 150 minutes of moderate-intensity physical activity spread over the course of a week. (this is the World Health Organization\u2019s recommended level of physical activity for adults).&nbsp;Researchers found that this amount of physical activity was associated not only with a significant reduction in the severity of insomnia symptoms, but an elevation in mood as well.<\/li><li><strong>Sharper focus&nbsp;<\/strong>Mentally, we feel more energized and ready to tackle the world after a good workout because endorphins have boosted our physical energy level. According to a study of older adults published in April 2016 in&nbsp;<em>Oxidative&nbsp;Medicine and Cellular Longevity,&nbsp;<\/em>a program of 24 weeks of moderate aerobic exercise improved cognitive function, including concentration. While some researchers have speculated that higher intensity workouts might&nbsp;<em>not&nbsp;<\/em>have the same positive effect, a study published in February 2014 in the journal&nbsp;<em>Perceptual and Motor Skills&nbsp;<\/em>found that a session of high-intensity training improved cognitive function with respect to attention and short-term memory tasks. <\/li><\/ul> <h2 class=\"wp-block-heading\">\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092e\u0928\u094b\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092d\u0940 \u0939\u0948\u0902<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.psychologytoday.com\/sites\/default\/files\/styles\/image-article_inline_full\/public\/field_blog_entry_teaser_image\/2018-03\/brain-dumbell-pic.png?itok=jthE_Zqu\" alt=\"\"\/><\/figure> <p>&#8220;The psychological part of exercise has been shown to directly correlate with energy levels: You feel better and feel more energy,&#8221;&nbsp;Gotlin&nbsp;says.<\/p> <p>\u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0915\u0947 \u090f\u0915 \u092c\u0921\u093c\u0947 \u0936\u0930\u0940\u0930 \u0928\u0947 \u0932\u0917\u093e\u0924\u093e\u0930 \u0926\u093f\u0916\u093e\u092f\u093e \u0939\u0948 \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0905\u0935\u0938\u093e\u0926 \u0915\u0940&nbsp;\u0915\u092e \u0918\u091f\u0928\u093e\u0913\u0902 \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948\u0964&nbsp; \u0915\u0908 \u0924\u0902\u0924\u094d\u0930 \u0914\u0930 \u0915\u093e\u0930\u0915 \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0915\u093e\u092e \u092a\u0930 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u092f\u0939 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0927\u093f\u0915 \u0936\u094b\u0927 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092e\u0942\u0921 \u0915\u0947 \u0938\u093e\u0925 \u0915\u094d\u092f\u094b\u0902 \u0914\u0930 \u0915\u0948\u0938\u0947 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u092a\u0924\u094d\u0930\u093f\u0915\u093e&nbsp;\u092e\u0947\u0902 2013 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930<em>Neuropsychobiology,&nbsp;<\/em>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u093e\u0902\u0938\u092e\u0940\u091f\u0930 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0930\u093f\u0939\u093e\u0908 \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u0949\u092b\u093f\u0915&nbsp;\u0915\u093e\u0930\u0915 \u0915\u0939\u093e \u091c\u093e\u0924\u093e&nbsp;\u0939\u0948, \u091c\u094b \u0928\u0938\u094b\u0902 \u0915\u094b \u0928\u090f \u0915\u0928\u0947\u0915\u094d\u0936\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928\u0924\u093e \u0939\u0948, \u0938\u0902\u092d\u0935\u0924\u0903 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u092e\u093e\u0930\u094b\u0939 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u0902\u092d\u0935\u0924\u0903 \u0905\u0935\u0938\u093e\u0926\u0917\u094d\u0930\u0938\u094d\u0924\u0924\u093e \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u093e \u0939\u0948\u0964 <\/p> <p>\u091c\u092c\u0915\u093f \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0938\u094d\u0935\u092f\u0902 \u090f\u0915 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u092a\u0939\u0932\u0942 \u092d\u0940 \u092e\u0928\u094b\u0926\u0936\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092a\u093e\u0930\u094d\u0915, \u091c\u093f\u092e \u092e\u0947\u0902 \u091c\u093e\u0928\u093e, \u092f\u093e \u0938\u092e\u0942\u0939 \u0915\u0938\u0930\u0924 \u0915\u0915\u094d\u0937\u093e \u0932\u0947\u0928\u093e \u0906\u092a\u0915\u094b \u0918\u0930 \u0938\u0947 \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0924\u093e \u0939\u0948 \u0914\u0930 \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092c\u093e\u0924\u091a\u0940\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0905\u0932\u0917\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0914\u0930&nbsp;\u091c\u092c \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948 \u0924\u094b \u0905\u0915\u0947\u0932\u093e\u092a\u0928 \u0914\u0930 \u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u0905\u0932\u0917\u093e\u0935&nbsp;\u0915\u092e \u0915\u0930\u0915\u0947 \u0906\u0902\u0915\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u092d\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092e\u093e\u0930\u094d\u091a 2015&nbsp;\u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e<em>Perspectives on Psychological Health&nbsp;<\/em>\u0927\u094d\u092f\u093e\u0928 \u0926\u093f\u092f\u093e \u0915\u093f \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0914\u0930 \u0915\u0925\u093f\u0924 \u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u0905\u0932\u0917\u093e\u0935 \u0926\u094b\u0928\u094b\u0902 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u092e\u0943\u0924\u094d\u092f\u0941 \u0926\u0930 \u0915\u0947 \u092c\u0922\u093c\u0924\u0947 \u091c\u094b\u0916\u093f\u092e \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0939\u0948\u0902\u0964 <\/p> <h2 class=\"wp-block-heading\">\u0915\u094c\u0928 \u0938\u093e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948?<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nykdaily.com\/wp-content\/uploads\/2020\/07\/Screen-Shot-2020-07-02-at-5.52.15-pm.png\" alt=\"\"\/><\/figure> <p>\u0915\u094b\u0908 \u092d\u0940 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092f\u093e \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u091c\u094b \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0930\u0915\u094d\u0924 \u092c\u0939\u0924\u0940 \u0939\u0948 \u0914\u0930 \u090f\u0902\u0921\u094b\u0930\u094d\u092b\u093f\u0928 \u091c\u093e\u0930\u0940 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0906\u092a\u0915\u0947 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0939\u0948\u0964 \u0905\u091a\u094d\u091b\u0947 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b\u0935\u0948\u0938\u094d\u0915\u0941\u0932\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0947 \u0926\u093f\u0932 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0947\u0902\u0917\u0947 \u0914\u0930 \u0906\u092a\u0915\u094b \u0905\u0927\u093f\u0915 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0926\u0947\u0902\u0917\u0947\u0964<\/p> <p>\u090f\u0930\u094b\u092c\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u092e\u093e\u0930\u094d\u091a 2014 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u0915\u0947&nbsp;\u0905\u0928\u0941\u0938\u093e\u0930<em>Journal of Science and Medicine in Sport<\/em>, \u091c\u092c \u0905\u0935\u0938\u093e\u0926 \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948 \u0924\u094b \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p> <p>\u0932\u0947\u0915\u093f\u0928 \u0915\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0935\u093e\u0932\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u091c\u0948\u0938\u0947 \u092f\u094b\u0917, \u0928\u0947 \u092e\u0942\u0921 \u0915\u0940 \u092c\u093e\u0924 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0932\u093e\u092d \u092d\u0940 \u0926\u093f\u0916\u093e\u090f \u0939\u0948\u0902\u0964 \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092f\u094b\u0917 \u0905\u0935\u0938\u093e\u0926 \u0914\u0930&nbsp;\u091a\u093f\u0902\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u092a\u0924\u094d\u0930\u093f\u0915\u093e&nbsp;\u092e\u0947\u0902 \u0938\u093f\u0924\u0902\u092c\u0930 2016 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928<em>Depression and Anxiety&nbsp;<\/em>\u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u091b\u0939 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u093e \u092f\u094b\u0917, \u0905\u0935\u0938\u093e\u0926 \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u0928\u0915 \u0909\u092a\u091a\u093e\u0930 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0905\u0935\u0938\u093e\u0926\u0917\u094d\u0930\u0938\u094d\u0924\u0924\u093e \u0915\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 (<a rel=\"noreferrer noopener\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/da.22502\/abstract?systemMessage=Please+be+advised+that+we+experienced+an+unexpected+issue+that+occurred+on+Saturday+and+Sunday+January+20th+and+21st+that+caused+the+site+to+be+down+for+an+extended+period+of+time+and+affected+the+ability+of+users+to+access+content+on+Wiley+Online+Library.+This+issue+has+now+been+fully+resolved.++We+apologize+for+any+inconvenience+this+may+have+caused+and+are+working+to+ensure+that+we+can+alert+you+immediately+of+any+unplanned+periods+of+downtime+or+disruption+in+the+future.\" target=\"_blank\">10<\/a>)<\/p> <p>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f, \u092d\u0932\u0947 \u0939\u0940 \u092f\u0939 \u0924\u0940\u0935\u094d\u0930, \u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928 \u0939\u094b, \u092a\u0924\u094d\u0930\u093f\u0915\u093e&nbsp;\u092e\u0947\u0902 \u092e\u093e\u0930\u094d\u091a 2016 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u0905\u0935\u0938\u093e\u0926 \u0915\u0947 \u0928\u093f\u092e\u094d\u0928 \u0938\u094d\u0924\u0930 \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0925\u093e<em>Frontiers in Psychology.&nbsp;<\/em><\/p> <p>\u0914\u0930 \u092a\u0924\u094d\u0930\u093f\u0915\u093e&nbsp;\u092e\u0947\u0902 \u0938\u093f\u0924\u0902\u092c\u0930 2018 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928<em>The Lancet Psychiatry<\/em>, \u091c\u093f\u0938\u0928\u0947 2011, 2013 \u0914\u0930 2015 \u092e\u0947\u0902 18 \u0935\u0930\u094d\u0937 \u0914\u0930 \u0909\u0938\u0938\u0947 \u0905\u0927\u093f\u0915 \u0909\u092e\u094d\u0930 \u0915\u0947 1.2 \u092e\u093f\u0932\u093f\u092f\u0928 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0938\u0947 \u090f\u0915\u0924\u094d\u0930 \u0915\u093f\u090f \u0917\u090f \u0906\u0902\u0915\u0921\u093c\u094b\u0902 \u0915\u093e \u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u093f\u092f\u093e, \u092a\u093e\u092f\u093e \u0915\u093f \u091c\u093f\u0928 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0928\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0938\u0942\u091a\u0928\u093e \u0926\u0940 \u0925\u0940, \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u0938\u0930\u094d\u0935\u0947\u0915\u094d\u0937\u0923 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u0947 \u092e\u0939\u0940\u0928\u0947 \u092e\u0947\u0902 \u0916\u0930\u093e\u092c \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0915\u092e \u0926\u093f\u0928 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0938\u0942\u091a\u0928\u093e \u0926\u0940, \u0914\u0930 \u092f\u0939 \u0915\u093f \u0938\u092d\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e (\u0926\u094c\u0921\u093c\u0928\u093e, \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e, \u091a\u0932\u0928\u093e, \u091c\u093f\u092e \u0935\u094d\u092f\u093e\u092f\u093e\u092e,&nbsp;\u0936\u0940\u0924\u0915\u093e\u0932\u0940\u0928 \u0916\u0947\u0932 \u0914\u0930 \u0905\u0928\u094d\u092f \u0938\u0939\u093f\u0924) \u0915\u0941\u0932 \u092e\u093f\u0932\u093e\u0915\u0930 \u0915\u092e \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092c\u094b\u091d \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0925\u0947\u0964 <\/p> <p>Which are the best energy-boosting exercises? It&#8217;s really up to you and what you like to do. &#8220;It&#8217;s not going to work if you don&#8217;t like it. It&#8217;s got to be something that&#8217;s enjoyable that serves the aerobic goal,&#8221; says&nbsp;Gotlin. He also points out that it\u2019s important to maintain a healthy diet, cut out the sweets, and increase protein to rebuild muscles to reap the most benefits from your workouts.<\/p> <p>\u0915\u0941\u091b \u0910\u0938\u093e \u091a\u0941\u0928\u0947\u0902 \u091c\u093f\u0938\u0915\u093e \u0906\u092a \u0906\u0928\u0902\u0926 \u0932\u0947\u0902\u0964 \u092c\u093e\u0938\u094d\u0915\u0947\u091f\u092c\u0949\u0932, \u092b\u0941\u091f\u092c\u0949\u0932 \u092f\u093e \u091f\u0947\u0928\u093f\u0938 \u0915\u093e \u0916\u0947\u0932 \u0916\u0947\u0932\u0947\u0902\u0964 \u091c\u0949\u0917\u093f\u0902\u0917 \u092f\u093e \u0915\u093f\u0938\u0940 \u0926\u094b\u0938\u094d\u0924 \u0915\u0947 \u0938\u093e\u0925 \u091a\u0932\u0928\u093e, \u092f\u093e \u092c\u093e\u0907\u0915 \u0915\u0940 \u0938\u0935\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u090f\u0902\u0964 \u091c\u093f\u092e \u092e\u0947\u0902 \u090f\u0915 \u0905\u0902\u0921\u093e\u0915\u093e\u0930 \u092f\u093e \u0938\u0940\u0922\u093c\u0940-\u091a\u0922\u093c\u093e\u0908 \u092e\u0936\u0940\u0928 \u092a\u0930 \u092e\u0940\u0932 \u0926\u0942\u0930 \u0915\u0926\u092e \u0930\u0916\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0938\u092e\u092f \u0928\u093f\u0915\u093e\u0932\u0947\u0902 \u0914\u0930 \u0938\u0902\u0917\u0940\u0924 \u0915\u0947 \u0932\u093f\u090f \u0930\u0949\u0915 \u0915\u0930\u0947\u0902 \u092f\u093e \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u091f\u0940\u0935\u0940 \u0936\u094b \u0926\u0947\u0916\u0947\u0902\u0964 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u090f\u0902, \u092f\u093e \u0905\u092a\u0928\u0947 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u094b \u092a\u093e\u0930\u094d\u0915 \u0915\u0947 \u092c\u093e\u0939\u0930 \u0932\u0947 \u091c\u093e\u090f\u0902 \u0914\u0930 \u0909\u0928\u0915\u0947 \u0938\u093e\u0925 \u0916\u0947\u0932\u0947\u0902\u0964<\/p> <p>\u0906\u092a \u090f\u0930\u094b\u092c\u093f\u0915 \u0915\u0915\u094d\u0937\u093e\u090f\u0902 \u092d\u0940 \u0906\u091c\u093c\u092e\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 &#8211; \u090f\u0915 \u0915\u093f\u0915\u092c\u0949\u0915\u094d\u0938\u093f\u0902\u0917 \u092f\u093e \u0905\u0928\u094d\u092f \u092e\u093e\u0930\u094d\u0936\u0932 \u0906\u0930\u094d\u091f \u0915\u094d\u0932\u093e\u0938, \u090f\u0915 \u0915\u0924\u093e\u0908 \u0935\u0930\u094d\u0917, \u092f\u093e \u0938\u094d\u0925\u093e\u0928\u0940\u092f \u091c\u093f\u092e \u0926\u094d\u0935\u093e\u0930\u093e \u092a\u0947\u0936 \u0915\u0940 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0915\u094b\u0908 \u092d\u0940 \u090f\u0930\u094b\u092c\u093f\u0915 \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u094d\u0932\u093e\u0938\u0964<\/p> <p>\u0915\u0941\u0902\u091c\u0940 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0906\u092a \u091c\u094b \u0906\u0928\u0902\u0926 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902 \u0909\u0938\u0947 \u0922\u0942\u0902\u0922\u0947\u0902, \u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u091a\u093f\u092a\u0915\u0947 \u0930\u0939\u0947\u0902, \u0914\u0930 \u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0938\u0930\u0924 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u0947 \u091a\u0932 \u0930\u0939\u0947 \u0932\u093e\u092d\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902\u0964<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.apa.org\/images\/article-exercise-stress_tcm7-267951.jpg\" alt=\"\"\/><\/figure> ","protected":false},"excerpt":{"rendered":"<p>\u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0906\u092a\u0915\u0947 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0905\u0902\u0924\u0930 \u0932\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091c\u093e\u0928\u0947\u0902 \u0905\u0927\u093f\u0915\u0924\u092e \u0932\u093e\u092d \u0915\u0948\u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902\u0964 \u0928\u093f\u092f\u092e\u093f\u0924 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0906\u092a\u0915\u0947 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