The IELTS Reading section is a crucial component of the test, assessing your ability to comprehend complex texts and answer various question types. Today, we’ll focus on a topic that has gained significant attention in recent years: mental health exercises. This subject has appeared in several IELTS exams over the past decade, reflecting its growing importance in society. Given its relevance and frequency, there’s a high probability that you may encounter a similar theme in future IELTS tests.
Let’s dive into a practice exercise that will not only help you prepare for the Reading section but also provide valuable insights into maintaining good mental health.
Mental health exercises infographic
Practice Test: Best Exercises To Improve Mental Health
Reading Passage
In recent years, the importance of mental health has gained significant recognition worldwide. As stress levels rise and the pace of life accelerates, more people are seeking effective ways to maintain their psychological well-being. While traditional methods like therapy and medication play crucial roles, exercise has emerged as a powerful tool for improving mental health. This article explores some of the best exercises that can positively impact your mental state.
One of the most accessible and effective exercises for mental health is walking. A simple 30-minute walk can significantly boost mood and reduce anxiety. Walking in nature, often referred to as “green exercise,” has been shown to have even greater benefits. The combination of physical activity and exposure to natural environments can lower cortisol levels, the body’s primary stress hormone, and increase feelings of well-being.
For those seeking a more intense workout, running or jogging offers substantial mental health benefits. The “runner’s high,” a state of euphoria experienced after prolonged cardiovascular exercise, is attributed to the release of endorphins, the body’s natural mood elevators. Regular running has been linked to reduced symptoms of depression and anxiety, improved sleep quality, and enhanced cognitive function.
Yoga and meditation are practices that combine physical movement with mindfulness, making them particularly effective for mental health. Yoga’s focus on breath control and body awareness can help reduce stress and improve emotional regulation. Regular yoga practice has been associated with decreased symptoms of anxiety and depression, as well as improved overall quality of life. Meditation, often incorporated into yoga sessions, can be practiced independently and has been shown to reduce rumination, enhance focus, and promote emotional stability.
Strength training, once primarily associated with physical fitness goals, is now recognized for its mental health benefits. Lifting weights or using resistance bands can boost self-esteem, reduce symptoms of anxiety and depression, and improve cognitive function. The sense of accomplishment from progressively increasing strength can significantly enhance self-efficacy and mood.
Group exercises or team sports offer the dual benefits of physical activity and social interaction. Participating in group fitness classes or joining a sports team can combat feelings of isolation and loneliness, which are often associated with poor mental health. The social support and sense of community fostered by group activities can be particularly beneficial for those struggling with depression or anxiety.
Dancing is another exercise that combines physical activity with emotional expression and social interaction. Whether taking a structured dance class or simply moving to music at home, dancing can reduce stress, improve mood, and boost self-esteem. The creative aspect of dance also engages the brain in unique ways, potentially enhancing cognitive flexibility and reducing the risk of cognitive decline as we age.
Lastly, tai chi, an ancient Chinese practice combining gentle physical exercise and stretching with mindfulness, has shown promising results for mental health. Its slow, deliberate movements can reduce stress, improve balance and flexibility, and enhance overall well-being. Tai chi is particularly beneficial for older adults, as it’s low-impact and can be adapted to various fitness levels.
While these exercises offer significant mental health benefits, it’s important to note that they are not a substitute for professional mental health care when needed. However, incorporating regular physical activity into one’s routine can be a powerful complement to other mental health strategies. The key is to find exercises that are enjoyable and sustainable, as consistency is crucial for reaping the long-term benefits of exercise on mental health.
In conclusion, the link between physical exercise and mental health is well-established and continues to be an area of active research. By incorporating a variety of these exercises into our lives, we can take proactive steps towards improving our mental well-being, resilience, and overall quality of life.
Questions
True/False/Not Given
- Walking in natural environments is more beneficial for mental health than walking in urban areas.
- Running is only effective for mental health if it produces a “runner’s high.”
- Yoga and meditation have similar effects on mental health.
- Strength training is primarily beneficial for physical health rather than mental health.
- Group exercises are more effective than individual exercises for improving mental health.
Multiple Choice
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According to the passage, which of the following is NOT mentioned as a benefit of regular running?
A) Reduced symptoms of depression
B) Improved sleep quality
C) Enhanced cardiovascular health
D) Improved cognitive function -
The term “green exercise” refers to:
A) Exercising while wearing green clothing
B) Physical activity performed in natural environments
C) Environmentally friendly workout routines
D) Exercises that promote the growth of plants
Matching Information
Match the following exercises with their specific benefits mentioned in the passage:
- Tai chi
- Dancing
- Strength training
A) Improves balance and flexibility
B) Enhances cognitive flexibility
C) Boosts self-esteem
Short Answer Questions
- What hormone does walking in nature help to lower? (No more than 2 words)
- Name two benefits of participating in group exercises or team sports. (No more than 6 words)
Answers and Explanations
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True – The passage states: “Walking in nature, often referred to as ‘green exercise,’ has been shown to have even greater benefits.”
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False – The passage mentions the “runner’s high” but does not state that it’s necessary for mental health benefits. It says: “Regular running has been linked to reduced symptoms of depression and anxiety, improved sleep quality, and enhanced cognitive function.”
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True – The passage groups yoga and meditation together, stating they “combine physical movement with mindfulness, making them particularly effective for mental health.”
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False – The passage explicitly mentions mental health benefits of strength training: “Strength training, once primarily associated with physical fitness goals, is now recognized for its mental health benefits.”
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Not Given – While the passage discusses benefits of group exercises, it doesn’t compare their effectiveness to individual exercises for mental health.
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C) Enhanced cardiovascular health – This benefit is not explicitly mentioned in the passage for running.
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B) Physical activity performed in natural environments – The passage defines “green exercise” as “walking in nature.”
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A) Improves balance and flexibility
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B) Enhances cognitive flexibility
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C) Boosts self-esteem
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Cortisol
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Combat isolation and provide social support (You could also answer: Foster community and reduce loneliness)
Common Mistakes to Avoid
- Overlooking specific wording: Pay attention to qualifiers like “more,” “only,” or “primarily” in True/False/Not Given questions.
- Bringing outside knowledge: Base your answers solely on the information provided in the passage.
- Misinterpreting “Not Given”: Remember, this means the information is neither confirmed nor denied in the text.
- Exceeding word limits: In short answer questions, stick strictly to the word limit given.
Key Vocabulary
- Mental health: /ˌmentl ˈhelθ/ (noun) – The state of one’s psychological and emotional well-being
- Cortisol: /ˈkɔːrtɪsɒl/ (noun) – A hormone released in response to stress
- Endorphins: /enˈdɔːfɪnz/ (noun) – Natural chemicals in the body that reduce pain and boost mood
- Mindfulness: /ˈmaɪn(d)fʊlnəs/ (noun) – The practice of being aware and focused on the present moment
- Self-efficacy: /ˌself ɪˈfɪkəsi/ (noun) – Belief in one’s ability to succeed in specific situations or accomplish tasks
Grammar Focus
Pay attention to the use of present perfect tense in scientific contexts, e.g., “has been shown,” “has been linked.” This tense is often used to describe research findings that are still relevant.
Example: “Regular yoga practice has been associated with decreased symptoms of anxiety and depression.”
Practice: Create two sentences using present perfect tense to describe other potential benefits of exercise on mental health.
Tips for Success in IELTS Reading
- Time management is crucial. Allocate your time wisely across all sections of the reading test.
- Skim the passage quickly before attempting the questions to get a general idea of the content.
- Read the questions carefully and underline key words to focus your attention when scanning the text.
- For True/False/Not Given questions, be particularly cautious and look for specific evidence in the text.
- Practice regularly with various question types to improve your speed and accuracy.
- Build your vocabulary, especially in common IELTS topics like health, education, and technology.
- Don’t spend too much time on one question. If you’re unsure, make an educated guess and move on.
Remember, improving your reading skills takes time and consistent practice. Incorporate these tips for creating a healthy morning routine to enhance your overall well-being and study effectiveness. Additionally, exploring ways to stay healthy and fit can complement your mental health exercises, potentially boosting your focus and performance in the IELTS test.
By regularly engaging with complex texts on diverse topics and practicing various question types, you’ll be well-prepared for the IELTS Reading section. Good luck with your preparation!