Body Positivity and the New Year’s Resolution

You’ve seen it, I’ve seen it, and we all knew it was coming. The crowded parking lot at the gym, pictures of healthy meals across social media platforms, co-workers and friends sharing diet tips, exercise gear and equipment front and center of big-box store, and the overall rush to get in shape before warm weather hits. I know that many people will be pursuing a healthier, leaner, fitter, and/or lighter versions of themselves and I can’t stress enough how much I support that.

I also can’t stress enough how damaging this yearly trend can be for those struggling to feel comfortable in their own skin. Raising my hand, I’ll admit that this time of year can be a challenge for me. Not because I don’t want other people to be fit and healthy—there’s nothing I support more than healthy diet and physical activity to make a positive impact on mental health—but because I keep being reminded that my body doesn’t work the way it “should.”

As a therapist and a person who doesn’t feel that the world revolves around me, I know the answer to my problem doesn’t lie with others to refrain from posting about their weight loss or celebrating the success of their new eating habits. The work will be my own to maintain my own body positivity. Whether you’re one of the resolutioners focused on changing your body or like me and feeling stuck, you can take care of your own body image, too.

Send yourself body-positive messages

I’m going to be real; I don’t do this much. When I have on a particularly flattering outfit, I’ll recognize that I look good in the mirror, and here and there I feel proud of the hips I’ve put on. If I were really doing what I should be doing, and what I tout in my therapy work, it could look something like:

Leaving body positive statements on the mirror at night to read in the morning. Use a sticky notepad, glass markers, the standard paper and tape, or lipstick. Write it at night and begin your day with it in the morning. Just having that message to start the day off gets your mind thinking toward the positives of your body.

Saying something positive to the body in the mirror. I do this sometimes but what if I—and you—did it nightly? In PJs, when makeup is off, contraptions to suck in and firm up aren’t on, and the body is allowed to be at rest—just making positive observations? I don’t know, maybe we should try it.

Not seeing a reflection and being confident anyway. We could use some internal self-talk and boost our confidence any time of the day. Remind yourself how capable and amazing your body is every time you walk to the copy machine and see if you end up walking taller. I’ll certainly try it.

Follow body-positive influencers. Social media is full of people ready to tear others down but I like to think it’s filled more with people ready to lift others up. We’re in an age where body-positivity is growing to new levels and there are leaders out there sending their supportive message through writing and photographing beliefs and lifestyles that embody embracing the body you have, regardless. I’m going to name Lizzo as a major inspiration for me. Even in the face of reoccurring shaming and negativity, she outshines it all to keep spreading hope and supporting her own self-love.

Put the focus on what your body can do.

I don’t talk about it much here, but I have polycystic ovarian syndrome or PCOS. From my experience, it causes problems with proper insulin function leading to holding onto fat, particularly in the middle, and seems to be interfering with muscle growth. This sucks. The most frustrating part is reading articles about weight loss success and knowing you’re doing ALL OF THE THINGS RIGHT and seeing no changes.

It all ends up getting me down on my body and thinking about how poorly it can function sometimes. My solution? Making a daily, concerted, mindful effort to focus on what my body CAN do.

My body can get stronger. Even if it doesn’t necessarily look like it on the outside, the changes I’ve made to my workout routine since March 2019 have paid off. I lift heavier weights, I tolerate strength training better, I’m no longer worn out after aerobic exercise, and I, overall, have more tolerance for multiple types of exercise.

My body can push limits. Last night somehow there were only three of us in a strength training class despite the surge of new people attending my gym. That meant I felt more pressure than usual to push through the whole workout without stopping. While I thought my thighs would explode at one point, I was able to make it through every variation of squats the instructor threw at me. And today? My thighs are barely sore.

My body can persevere. I work a full time, four-day work week as a therapist and tack on an extra eight or more hours one to two days a week for writing/blogging/content creation…etc. I know a lot of people have trouble working more than full time and having the energy for regular physical activity. My body allows me to work all day and get to the gym four days a week with a frequent weekend walk in the local park.

 

Other ways to focus on what your body can do:

Consider your mobility and flexibility
Celebrate good digestion
Revel in your senses
Enjoy having balance and core strength


 

Cut out the comparisons

I started this article on how this time of diets and before and after shots make it harder to stay body-positive. That’s because I’m spending too much time comparing. Sound familiar to you?

Your body and my body are uniquely ours and we can’t compare them. What works for you may never work for me. More importantly, what is the right weight, the right shape, the right muscle tone, or the right amount of fat? With such different shapes, lifestyles, hormone levels, and genetic variations, I simply don’t see how there can be a short list of ideals.

We’re each ideal the way we are and we stay that way whatever changes we do or don’t make to our bodies.

How do you stay body positive? Share in the comments below, or on Twitter or Instagram.

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You Can Add Singing To Your Mental Health Toolbox

Crooning out the mesmerizing tune of Celtic Woman’s rendition of “Caledonia” held me up from starting this article. You’ve felt it before; the rush of belting out every word perfectly to your favorite song, using all the breath in your lungs to support the notes; you connect to the lyrics and melody. It’s exhilarating, comforting, fun, and, at times, physically challenging in best way! Did you know singing, for all these qualities and more, is good for your mental health?

I’ve loved singing my whole life but didn’t start truly using my full voice until my tonsils were removed (which don’t recommend doing in your 20’s if you can help it). I was taking classic voice courses in college and practiced fervently during that time. Later, I’d be preparing for regular stage roles involving use of my trained vocals. Having been out of lessons and theater for some time, I don’t regularly make time for my voice training.

But I need to make time for singing! The difference in me when practiced and when not is becoming clear. What I share with you here probably explains why.

Here are four ways singing benefits your mental health:

Singing makes you happier: I feel better when I sing. Sometimes I sing when I’m sad because I know it will bring my mood up. This is due to the act of singing releasing different hormones, such as endorphins, that promote improved mood. This becomes even more powerful when singing in a group. 

Singing improves sleep: Doubtless you know that sleep has a major impact on mental health and many other functions of the body. It can even create a cyclical affect if a mental illness impacts sleep you become more tired, and then your tiredness affects your mental illness and back around. One impact singing can have on sleep is by strengthening muscles in the throat which reduces snoring. Less snoring = more sleep!

Singing is great physical activity: I won’t go into the benefits of physical activity and exercise here. If you want more information, check out my earlier article on it. Did you know singing is exercise, too? Since physical activity has major benefits for mental health, singing is another fun option to add a different type of exercise to your routine. I know my lungs and core always feel stronger when I’m regularly practicing vocals. Singing certainly feels like a workout to me!

Singing relieves stress: You may be working out some muscles when signing, but you’re also reducing muscle tension, thereby reducing stress. Additionally, it’s been found that singing reduces cortisol, one of the stress hormones. Singing is certainly soothing to me. I definitely feel less stressed when regularly challenging my vocal abilities.

As I finish this article I’m enjoying my favorite song from The Darkness, “I Believe In A Thing Called Love,” while joining vocalist Justin Hawkins in the high notes! It’s time I get back into practicing singing every day to support my mental health progress.

How about you? Is singing going to become one of your ways to support mental health and wellness? Let me know in the comments, or on social media at Twitter or Instagram!

Works Cited

Celtic Woman. "Caledonia." Emerald: Music Gems, 2007.

Horn, Stacy. “Singing Changes Your Brain.” Time, Time, 16 Aug. 2013, http://ideas.time.com/2013/08/16/singing-changes-your-brain/.

Ibe, Uche. “Three Ways Singing Makes You Healthier.” Making Music Magazine, 24 Apr. 2019, https://makingmusicmag.com/three-ways-singing-makes-you-healthier/.

Innes, Emma. “How Singing Could Be the Key to a Good Night's Sleep: Research Suggests Vocal Exercises Can Stop Snoring.” Daily Mail Online, Associated Newspapers Ltd, 16 Aug. 2013, https://www.dailymail.co.uk/health/article-2395795/How-singing-key-good-nights-sleep-Research-suggests-vocal-exercises-stop-snoring.html.

The Darkness. "I Believe In A Thing Called Love." Permission To Land, 2003.

University of East Anglia. "How singing your heart out could make you happier." ScienceDaily. ScienceDaily, 21 December 2017. <www.sciencedaily.com/releases/2017/12/171221101402.htm>.

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What Are You Waiting For? Get Outdoors to Improve Your Mental Health!

Herons on the Water by Ali Nicole

The fresh air, the soothing breeze, the vibrant colors and deep textures, all buzzing with life. That’s what I enjoyed over a long weekend as I made my way outdoors to explore local nature trails for healing and tranquility. I want to share with you the benefits to mental health I found there.

If you follow this blog on Instagram, you might have seen this article coming as I’ve posted multiple pictures from my walks already. Indeed, I found it so inspiring and beautiful I had to share it with you! I feel it’s also worth exploring the mental health benefits of being outside in nature.

The Mental Health Benefits I Found In Nature Walks

Joy – The biggest benefit that stands out is the joy I got from my time outside. It’s difficult not to smile and revel in the art in nature. I saw brilliantly colored wildflowers, expansive spider webs wet with dew, and wildlife at peace in safe habitats. Joy is temporary because it is an emotion but it is something you can seek out in experiences such as this!

Relaxation and stress reduction – There is no hurry out on the trails. While you can benefit from the physical activity, that’s not the primary objective. It can be, but you can also just allow nature to be a place to breathe like I did. Take your time meandering and devouring the sites.

Self-esteem boost – This was unexpected, but I felt like a priestess of the Earth as I connected with nature. Although I was in my yoga getup and sneakers, I look back envisioning myself as the gothic goddess at my core spirit. Try going out on a beautiful, lush nature trail and not feel like the lady of the lake. I don’t believe it can be done.

Clear mind – The ability to feel present and aware in the moment has never been stronger than in the moments I’m exploring wooded trails. In fact, the experience is perfect for practicing mindfulness because it’s so simple to put your mind solely on the beauty in front of you. Where I go, there tends to be a lot of tree roots protruding from the ground, so I had to be extra aware so as not to fall!

Companionship – You can choose to go with others or on your own (safety precautions taken, of course), but from my experience I enjoying the trails most with others. Sharing the experience reduces feelings of isolation and gives an extra set of eyes and point of view. What you miss, a companion can highlight for you.

If you’ve read the rest of the blog, you know I had to do some research to see if there was empirical support for what I was experiencing.

I found a bevy of information from an article on the MentalHealth Benefits of the Outdoors. Reduced stress and increased joy are major benefits, just as I felt. Better concentration and attention are also indicated, which I consider parts of a clear mind.  Additionally, according to a 2005 study, mixing the outdoors with exercise has been shown to boost self-esteem as well when the setting is eye-pleasing. You may already know from my previous article on exercise, that physical activity can reduce loneliness because it tends puts you in contact with other—moving outdoors fits into this as well.

What benefits can you find in the outdoors? Embrace your inner weirdo and step into the skin of the Earthen god or goddess you’ve always wanted to be. Find your own mental health benefits exploring outside.
 

Works Cited

“Exercise and Mental Health.” Healthdirect, www.healthdirect.gov.au/exercise-and-mental-health.

McMichael, Sarah. “Mental Health Benefits of Spending Time in Nature.” Ontario Parks, 23 Apr. 2019, www.ontarioparks.com/parksblog/mental-health-benefits-outdoors/.

Pretty, J, et al. “The Mental and Physical Health Outcomes of Green Exercise.” International Journal of Environmental Health Research, vol. 15, no. 5, Oct. 2005, pp. 319–337. The National Center for Biotechnology Information, doi:10.1080/09603120500155963.

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Anxiety Locked Me Into Battle

I’m Winning the War

I was in tears again, my breathing quick and my face contorted, ruminating on the wasted time and money put out for a career I couldn’t handle. The focus remained on all I’d given up just to be a frantic mess every Sunday, like clockwork. There was no breaking out of it once I got there. The physical sensation along with the damning thoughts closed in on me, locking me in tight.

I would fall asleep that night quickly, exhausted from my evening meltdown—it felt like I could have well melted from the fire that burned inside, threatening to consume me. Sleep would be short-lived because this night, like every night before the work week began, I would wake in a panic to irrational thoughts. My tired mind had no chance of fighting. Once fully awake, I wrestled the thoughts and put them to rest, but by then I knew it would be up and down for the remainder of my five resting hours.

Another week for me to start off groggy and in pain from apparent TMJ. I wouldn’t get a full night’s rest until Thursday and the cycle would repeat. That was my story from fall of last year to spring of this one.

A Lifetime of Fighting Anxiety Monsters

Before that tale was a similar one in which I’d have nightmares about not finishing all that was needed for the wedding. In the evenings I’d be angry with my significant other that we were planning a wedding at all because it was too much pressure. All the while, I refused to share the burden (needing control) with anyone until the very end. Once I did, my bridesmaids, husband and mom were happy to help.

I can lump every period of my life into a saga based around the biggest contributor to anxiety: the wrath of God; fear of losing my loved ones; being alone forever; school; job; school; health; grad school; licensing; getting a job…all the way up to the wedding and back to the job. During each one I’d think, “once I get past this one thing, I’ll feel better. Things will be better.”

It never got better. There was always something, even when there shouldn’t have been. The next big bad I’d quest to slay.

How Would Life Be Different Without Anxiety Battles?

Hindsight is 20/20, and I know now that I’ve got a master’s degree in counseling that I’ve dealt with anxiety my whole life. In grade school, my mom would complain at every doctor visit that I had terrible stomach pains multiple times a week. It’s hard not to feel bitter that they lazily recommended me eating more fruits and vegetables (which I already at enough of). Though I shouldn’t look back, I do and wonder how different my life would have been if they’d seen my anxiety for what it was and I was treated early.

I spent so many years of my life trapped in battle with anxiety I had no clue existed but what if I didn’t? Would I have made friends easier if I wasn’t so busy second-guessing myself? What would I have done with all the energy from nights not spent waking to panic attacks, sitting up to catch my breath and calm my heart multiple times a night? Would I have gotten past impostor syndrome in time to decide I could succeed in a “hard” graduate program, rather than talking myself away from it? (Side note: my program was just as hard as any doctoral program).

 The Final Battle with Anxiety

Those answers are lost to fate and there’s no changing it. My only power is in shaping the here and now so that I never let anxiety trap me again. I can proudly say now, after a fierce battle, that I am not staring down a big bad anymore.

That’s not to say the difficulties of life haven’t been threatening my newfound freedom. Quite the opposite. My work is stressful—but only because it’s important—my mom just had surgery—and it was successful—and my best friend got married and I was the matron of honor—it was beautiful. So, yes, I still have reasons to be anxious and could have turned any of these into my current catastrophe, but that didn’t happen.

How did I go from a lifetime of fighting unending battles to declaring peace inside myself? I started by recognizing the mental illness for what it was. It came shortly before I graduated. Prior to that, I didn’t see a pattern, I didn’t want to see the signs and symptoms, and I just assumed I was an irritable and reactive person. Once I did come to understand what I was dealing with, it would still be a lengthy road to wellness.

I knew what I needed to do; go see a counselor. That’s hard when you plan to get a job as a counselor in a small, rural area with limited job options. A conflict of interest develops if you want to work the same place your counselor is. I ended up putting this off in the interest of employment.

Trying to work on myself on my own, I turned to the Cognitive Behavioral Therapy (CBT) techniques I’d learned in school. It helped responding to my negative and irrational thoughts. The physical experience of anxiety was still there so I returned to my exercise routine which helped some. I still struggled.

They say the third time’s a charm and that was true when I saw my third endocrinologist who finally diagnosed me with Polycystic Ovarian Syndrome (PCOS), a hormonal disorder that can impact mood and overall function. I advocated for my health during this time and took a chance on treatment which did help. I wasn’t over yet; I still had work to do.

Already taking a couple of new medications for PCOS, I was hesitant to go to a psychiatrist and add another. It was tough to consider, but I couldn’t manage the physical symptoms of anxiety anymore—the chest pain, the headaches, the shortness of breath, the fatigue, the distractedness, and the emotional reactivity. It didn’t take a high dose to treat my symptoms and in just over a year I’m reducing the dose successfully.

There was one more action left to take. It was the weekly tears and aching regret regarding my work, something I was passionate about and worked so hard for, that woke me up to what I finally needed to do. It was time to seek my own therapy. I’ve had relatively few sessions and am about to complete treatment. This step took me full circle and now I feel confident in my work and get to actually enjoy what I do. Along with that, I have full management of my symptoms.

During the therapeutic process, I also had to make behavioral changes to impact my mood. I joined a gym with my husband and our friends. I believe this has been a major part of my improvement due to the increased social interaction and physical activity. I also broke down the barrier that was keeping me from doing what I’ve wanted to for so long; writing. I’ve slowly moved into the world of writing that I’d been putting off for 10 years. It was a relief to know I could be a counselor and a writer and not have to choose.

Freedom from Anxiety

Finally, I was able to bring together all that I needed to win the final battle against lifelong anxiety. I had to be aware of what was going on, manage my physical health, manage the physical symptoms of anxiety, and introduce positive mental strategies to make these steps successful. Now that I’ve made it, I refuse to go back. There will never be another big bad. I’ve won this war.

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What’s Holding People Back From Exercising?

A look at the messages being sent.

I offer many apologies for missing a posting last week. My mom went through surgery that resulted in a four night hospital stay. She came home Friday, my usual posting day and things have only started to slow down a week later.

 With her gone to get better, the morning and evening care taking activities for her two dogs fell to me. I was able to wake at the usual hour and go to bed at the same time. During the day I worked as usual, with the exception of the surgery day which saw me twitching about the waiting room for seven hours I’d expected to be no more than four. The evenings consisted of taking care of the unruly canines, making dinner, and visiting my mom.

On the surface it’s all pretty standard. Mild, minimally limiting changes which were temporary in nature. And I had to keep telling myself that as the week progressed and I grew more tired, moody, irritable, and fatigued.

As someone who lives with and manages anxiety—I do not allow myself to “suffer” from it—those symptoms are well-known adversaries, but this was more than that. I had a feeling I knew what it was by Wednesday when I found myself halfway to tears at each minor inconvenience. I needed to work out. Not wanted, needed.

Geez, I’d only missed two of my usual days. Couldn’t I keep it together for just one off week? Well, no. Not only was I not going to the gym, I was also more sedentary due the extra time spent sitting at the hospital. I’d let go of one of my main coping skills and it acted quickly.

I was already tired out by the stress of extra duties and general worry—surgeries are scary, recovery is risky. Inactivity increased the effects tenfold. My energy zapped, concentration reduced, and productivity plummeted.

I’m not writing all of this to complain. It was a necessary but temporary change that I didn’t mind making. Plus, I’ve gotten back into the swing of it all with some determination. I’m writing this anecdote because it hit me so intensely how important exercise is for my mental health and I know it’s not just me!

In theory, the moral of my story is something like, “exercise is good for your mental health, do it!” If it  were as easy as just getting out there and doing it then gyms would stay packed all year long, parks would be filled with runners, and it wouldn’t be one of the top New Year’s resolutions time and again. While I’ve experienced firsthand that exercise is good and should be done regularly, that’s not the moral of this story nor is it the ending.

Why? Because that message is already out there. Do a search of “exercise and mental health” and you’re bound to find a wealth of knowledge telling you the two are connected. The experts tend to agree about the benefits of exercise;

It lifts mood via feel-good chemicals in the brain. Dr. Gingell wrote in an article for Psychology Today that exercise stimulates endorphins and enkephalins. If you’re not yet familiar with these, they’re the natural compounds your brain produces that help manage pain and stress. In other words, they help you cope when life gets tough.

Exercise feeds the brain. In the same article, Dr. Gingell asserts that it also improves blood flow to the brain delivering oxygen allowing for increased development. Basically, it’s just one more muscle you’re working out and building.

It leads to reduction in loneliness. Whether you go to the gym or enlist a workout buddy, this can be a great way to reduce loneliness and isolation that is commonly associated with depression. This provides a structured way to increase contact with others. See the article.

And so much more…I don’t want to make this whole article about the benefits of exercise for mental health because, as I said, you can look that up easily and find a plethora of information. This scholarly article simply lists out many of the benefits. It touches on everything from improved sleep, to stress relief, to increased stamina and beyond.

Now, to the real focus of this article; the fact that, despite all the evidence supporting the use of exercise to manage mental health, there is still a great deal of resistance to it. I don’t know how much, it’s merely an observation. But I do know what I’ve seen and read.

I often come across memes demanding others not suggest exercise as a way to treat their mental illness symptoms, finding it an affront. If the reduction in numbers at the gym from January to March are any indication, it’s not something people make a long-term priority. The numbers back that up. In the United States it is estimated only about 23% of adults are getting the recommended amount of physical activity per week based on data from 2010 to 2015 reviewed by the Centers for Disease Control researchers.

It makes sense, that’s the first thing that went for me when last week got tough. It was the first thing to go when I was planning my wedding. It seems like I’m not alone in this experience.Yet, exercise literally helps you manage stress. Shouldn’t that be the first thing we run to when stressed? With all the information and public initiatives out there as well as the movement in mental health services to incorporate total wellness into treatment, you’d think exercise would be the front line behavior change.

So why isn’t it?

I researched and the answers are wide and varied.

Genetics is working against you. In a review of the findings of 2017 study, it is explained that some people have a genetic predisposition to not benefit much from typical exercise. With higher levels of a naturally produced protein, it was found in mice and later in women that there was a reduced benefit to exercise.

It seems this was based on aerobic exercise and it’s unclear if it would apply to low-impact, non-cardio activities such as yoga. Still, the findings certainly demonstrates how people with this resistance to exercise benefits may not look upon working out as a worthwhile option for mental wellness.

You have good reasons. There is a list of reasons not to exercise and they’re typically valid. Ten of them are examined in this writing but the author doesn’t just state them, she also gives suggestions on how to overcome them. Not motivated? Set up a reward system. Too overwhelming? Start small. These two are the first ones that came to my mind when considering this dilemma and I still agree this could be a big part of what people deal with.

You don’t know what the expectation should be. I know for people living with the mental health conditions that see benefits from exercise, such as anxiety and depression, it is hard to be let down by the prospects that gave you hope. You might have the wrong idea of how quickly exercise can act. And it’s not your fault because the information is minimal and contradictory. It’s been said it works as fast as five minutes after exercise is completed all the way to four weeks out following consistent 45 minute sessions, 3 times weekly. The true answer probably lies somewhere in each individual’s experience.

The message is worded wrong. This is my final thought and the one I landed on as I considered this topic. What if people who are in the throes of certain mental illnesses can’t hear the positive aspects of exercise because the brain is too focused on negativity? Depression and anxiety tend to be particularly negativity-focused.

I got to thinking back to the most basic concepts of therapy and the first step jumped out at me. Meet people where they are. If a person is in a negative mind-set, then focus the message on the negative…and taking it away.

Talking about how much working out makes a person feel more energetic probably sounds exhausting to someone who is dealing with hypersomnia and sleeping more than normal. What about forming the message to say that exercise makes exhaustion less terrible. Not better, because “better” might be too far from view at this point. The same can go for saying it raises endorphins and makes you happier. Instead, try stating that it can lift the heavy cloud up a bit. Just a general statement of what will be reduced rather than what will be gained. It’s hard to put much stock in gains when negative thoughts creep in but reduction is a more tangible concept.

I don’t know if I’m on the right track but I’m certain it’s time to change tactics. If some 77% of people in the USA are not getting enough physical activity despite all the research, public messages, and school policies, something has to give. The moral of the story is that the message needs to change and adapt to what we know about people and their needs to make it effective.

Works Cited

Blackwell, Debra L., and Tainya, Clarke C.. “State Variation in Meeting the 2008 Federal Guidelines for Both Aerobic and Muscle-Strengthening Activities Through Leisure-Time Physical Activity Among Adults Aged 18–64: United States, 2010–2015.” National Health Statistics Reports, no. 112, 28 June 2018, pp. 1–21., www.cdc.gov/nchs/data/nhsr/nhsr112.pdf.

“Exercise and Mental Health.” Healthdirect, www.healthdirect.gov.au/exercise-and-mental-health.

Gingell, Sarah. “How Your Mental Health Reaps the Benefits of Exercise.” Psychology Today, Sussex Publishers, 22 Mar. 2018, www.psychologytoday.com/us/blog/what-works-and-why/201803/how-your-mental-health-reaps-the-benefits-exercise.

Jaines, Kira. “Ten Reasons People Do Not Exercise.” LIVESTRONG.COM, Leaf Group, www.livestrong.com/article/370670-ten-reasons-people-do-not-exercise/.

Misu, Hirofumi, et al. “Deficiency of the Hepatokine Selenoprotein P Increases Responsiveness to Exercise in Mice through Upregulation of Reactive Oxygen Species and AMP-Activated Protein Kinase in Muscle.” Nature Medicine, vol. 23, no. 4, 27 Feb. 2017, pp. 508–516., doi:10.1038/nm.4295.

Weir, Kirsten. “The Exercise Effect.” PsycEXTRA Dataset, vol. 42, no. 11, Dec. 2011, p. 48., doi:10.1037/e725332011-011.

Whiteman, Honor. “Why Do Some People Fail to Respond to Exercise?” Medical News Today, MediLexicon International, 1 Apr. 2017, www.medicalnewstoday.com/articles/316693.php.

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