DOES PHYSICAL ACTIVITY DECREASE REPETITIVE NEGATIVE THINKING? Have you ever been caught up in persistent and repetitive negative thinking (RNT) (AKA: meaningless thought loops)? This thinking pattern can lead to depression and anxiety, which are common mental disorders that can lead to serious health consequences. RNT includes rumination (constant overanalysis and replaying of past events) and worry (excessive concern about potential future events). RNT also has been related to chronic stress, posttraumatic stress disorder, and persecutory delusions. In an article published in PLoS ONE (1), Wang et al. stated that holistic approaches are needed for effective RNT intervention. Prior research has included pharmacological and psychological treatments, but what about the effectiveness of increased physical activity? Wang et al. conducted a systematic review of 19 peer-reviewed studies that focused on the efficacy of physical activity–based interventions in reducing RNT. The researchers pointed out that “physical activity offers a unique triadic effect on physiological, psychological, and social dimensions” (unlike medications alone, or psychological strategies alone). In the 19 peer-reviewed studies, RNT was assessed primarily using the following tools: the Ruminative Responses Scale (RRS), the Penn State Worry Questionnaire (PSWQ), and the Perseverative Thinking Questionnaire (PTQ). It was found that physical activity “led to significant reductions in RNT.” When study interventions combined aerobic and resistance training, the effects were even more pronounced. Higher intensity and longer duration sessions showed greater reductions in RNT. Additionally, mindfulness practices such as yoga, tai chi, and meditation were found to decrease stress-related perseverative thinking, according to the authors. It should be noted that a short-term, single-session intervention did not significantly reduce worry and rumination. The authors surmise that long-term frequency and maintenance of moderate physical activity stimulates brain neuroplasticity and enhances brain function; the authors write that “both psychological and physiological changes require time to stabilize and consolidate.” We know that endorphins associated with pleasure and relaxation are released during exercise (lasting 25–60 minutes), helping to reduce worry, rumination, and negativity. The effects become more profound with long-term frequency and as the authors state, physical activity can promote a sense of agency and self-efficacy, which also are helpful in reducing negative self-talk. These effects were even more evident when meditation and aerobic interventions were combined. Another important factor in reducing RNT is the tendency of many exercisers to work out with others, fostering social connectedness and a sense of belonging. Conclusion? For enhanced mental, physical, and emotional health—move it!WHAT DOES IT TAKE TO MAINTAIN WEIGHT LOSS? Kracht et al. (2) wanted to explore the association between wake-time movement and weight regain following weight loss. To that end, 235 participants (average age 43.8 ± 8.0 years; 80.4% female, 69.9% white) who had achieved clinically meaningful weight loss (≥5% of initial weight after completing a 3-month weight loss intervention) were randomized into one of three exercise groups for a maintenance phase lasting approximately 10 months. The three exercise groups for maintenance consisted of 150, 225, or 300 minutes/week, respectively, and participants exercised at 70% of heart rate max after an initial 2-month progression/adaptation period. Dietary and behavioral counseling was provided throughout the 10-month experiment, as well.Data were subsequently analyzed for 153 of the participants who completed the 10-month maintenance period. The average weight lost before the maintenance study was 21.12 ± 6.82 lbs (9.6 ± 3.1 kg). What helped participants to maintain their lost weight throughout the following 10 months? Results indicated that a key factor in maintenance was regular moderate-to-vigorous physical activity (MVPA). Specifically, reallocating 10 minutes per day to MVPA, instead of spending that time in light physical activity (LPA) or sedentary time (ST), made the difference where significantly less weight was regained. Conversely, when participants who had been performing MVPA every day regressed to more time spent in LPA and ST, significantly greater weight regain was experienced. This meant that “a total of 86 of the 153 participants achieved ≥5% weight loss at the end of the 15-month intervention.” The biggest difference between those who achieved ≥5% weight loss and those who did not was MVPA. Data indicated that those who achieved ≥5% weight loss spent an average of 36 minutes/day, 252 minutes/week in MVPA, whereas those who did not achieve ≥5% weight loss only spent 24 minutes/day, 168 minutes/week in MVPA. Notably, there were no significant differences in LPA or ST between the groups. MVPA differences, however, were significant, and therefore point to the take-home message: to avoid weight regain, spend time performing MVPA, with longer durations being more efficacious. The authors’ concluding statement, “weight maintenance requires continued vigilance and a healthy lifestyle to keep weight off,” sums it up! A STUDY OF WOMEN’S BODY IMAGE AND EXPERIENCES OF EXERCISING IN GYM SETTINGS This 2025 study explored how women might feel when exercising in fitness facilities and gym spaces. We know that exercise and physical activity are key for optimal health and well-being, yet 20%–40% of women do not meet the ACSM guidelines for physical activity and fitness (3). According to the World Health Organization, this includes not meeting the recommendation for 150 minutes of MVPA per week, and also not meeting the recommendation for including muscle-strengthening on at least 2 days of the week (4). Additionally, women tend to be less active than men throughout their lives (5). As a former group exercise instructor and personal trainer in a New England women’s fitness facility for more than 26 years, I directly observed women facing a mirror in the facility and making disparaging remarks regarding how they perceived their body image, and sometimes pointing to various parts of their bodies. Constant body dissatisfaction was the norm, often accompanied by feelings of low self-worth, hopelessness, and depression. On the other hand, I recall women stating that they did not want to look like other clients in the facility who were very muscular females, thus conforming to common gendered stereotypes (6). In many gyms, however, masculine norms seem to dominate, and women can feel intimidated and even harassed, especially in the weight room where they are sometimes objectified by male members. In the 2025 study by Cowley and Schneider (7), 279 participants answered a 130-item mixed-methods survey, in which they were asked to score themselves on: measures of body image appreciation, functionality of their body, how they perceived themselves in terms of sociocultural acceptance/attitudes, and their internalized weight bias. Gym behaviors were assessed on the following: how their appearance affected their gym experience, preferences regarding gym attire and environment, and their feelings of intimidation and/or judgment in the gym. After data collection, both quantitative and qualitative analyses were performed. What were the results? Participants were 30–39 years old, 68.1% white, perceived themselves to be “normal” weight (37.6%), regular exercisers, and predominantly engaged in strength training (54.8%). The authors found through the qualitative data that there were four core themes and nine subthemes. Theme 1: women often felt judged for their appearance (e.g., worried about their weight, shape, body hair, skin issues, sweat, make-up, clothing, muscularity, or lack thereof). Women also felt judged for their performance (e.g., their form, technique, or skills in the gym, whether they “looked stupid”). Theme 2: women were self-critical of their bodies. Examples: “my stomach is too big,” “my legs are too fat,” or “I feel too old.” Concerns about stretch marks, wrinkles, cellulite, and skin issues abounded. Clothing challenges, especially in the groin area, and also with regard to sports bras and leggings, were linked to this theme. Theme 3: women felt they were “always on display,” and often for male consumption. Based on past experiences and male comments, many women didn’t always feel safe and didn’t want to attract unwanted male attention. Women reported feeling “sexualized,” “anxious,” “creeped out,” “angry,” “gross,” “horrible,” “self-conscious,” and “scared” due to various stares and comments from men. Some women felt they had to “fight” for space in the gym and felt that they didn’t belong. Theme 4: some women felt empowered (sometimes because they changed to a more woman-friendly gym). Women gravitated towards more “inclusive,” “respectful,” “positive,” “friendly,” and “encouraging” gyms. Mirrors continued to be a problem for some, with 8.7% saying they hated mirrors, 10.6% saying they loved them, and 37.2% saying they didn’t care. And some women said they felt empowered when occupying traditionally “male” space in the gym and then outperforming men. The Cowley and Schneider (7) study highlights the challenges women face in the gym, and I recommend reading the entire article, which includes a table outlining recommendations for creating safe and inclusive gym spaces for women.
Mary M. Yoke (Thu,) studied this question.