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Any serious gym rat or outdoorsy fitness guru knows that working out is not just good for your figure and physical health -- it can provide a wealth of mental health benefits as well. This week on AOL Health, we review a slew of recent studies that indicate the impact a wide range of activities -- from house work to dancing -- have on brain power, stress levels, quality of sleep, social skills and more. One interesting find? Regular physical activity might be just as effective, or more effective, as anti-depressants, depending on the severity of your mental problems, according to a series of studies conducted at Duke University. Learn more about exercising to improve your mental health.

Feeling tired? Wish you had more energy? Got the blues? Studies have shown again and again that regular, moderate exercise reduces stress, increases energy levels and can even fight depression.

In fact, a recent study out of the University of Vermont found that the post-exercise "glow" or general feeling of well-being you get after a workout lasts up to 12 hours. That's a long time! And study authors think that their findings prove that regular exercise can help people feel happier. "This goes a long way to show that even moderate aerobic exercise has the potential to mitigate the daily stress that results in your mood being disturbed," study author Dr. Jeremy Sibold says in an interview.

Here's how it worked: Forty-eight healthy men and women between the ages of 18 and 25 completed a mood survey. Then one group rode stationary bikes for 20 minutes, while the other group didn't exercise at all. Researchers retested mood again at eight hours later, then 12 and 24. The exercisers reported a better mood than the group who didn't exercise -- not a surprise, since that had already been proven in previous studies, but what was a surprise was how long it lasted ... up to 12 hours.

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Feeling blue? Try lacing up your shoes and heading outside for a walk. CafeMom tells us that a consistent walking routine can have the same effect on your brain as an antidepressant.

I know that when I get out for a walk, I feel better. Maybe it doesn't release a rush of endorphins like running can, but it gives you time to move your muscles and clear your head. Try to work a brisk walk in every day -- you'll feel a boost in your mood in no time.

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What do bananas, beans and salmon have in common? They can all boost your mood.

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Jennifer Hudson is going to sing the National Anthem at the Super Bowl today; her first appearance since the horrific tragedy in her family.

No doubt, her first performance will be stressful. But, in typical diva style, Hudson didn't choose to perform at some low-key event. You've got to give the girl credit. She's ready to come back in the public eye and she's doing it with a bang. I can't wait to hear to hear her sing the anthem; her voice is so strong and powerful, I'm sure it will be fantastic.

A singing voice isn't the only strong and powerful thing about Jennifer Hudson. In the past, she's said that she'd love to work out all day, every day. While she doesn't have time for that, one of her favorite activities is to jog and walk the 23 flights of stairs in her building. Exercise is a great way to overcome stress and boost your mood. I hope, while she spent time with her family and grieved their terrible loss, Hudson found time to continue her healthy habits and take care of her beautiful self. Who knows? Maybe she'll even get a chance to run some of the stairs at the Raymond James stadium.

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That's Fit Club is our feature devoted to you, the reader! We have all learned so much on our paths to becoming more fit, and now it's time to learn from and inspire each other! That's Fit Club members are constantly working to better themselves. Some are perfect; some are not. But all have health on the mind.

Besides showing you off, we want to reward you for all of your hard work! Everlast and Everlast Woman are giving gorgeous workout T-shirts to each featured member! To join, please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: Courtney Clasen

Age: 32

Occupation: Homemaker, Domestic Engineer, In-House Chef, Maid, Taxi, Motivator, Sheriff, Dog Walker, Cat Feeder, Snake Tamer, Playmate and Diva

How often do you exercise? About six days a week.

What type of exercise do you do? I am proud to say that for the first time in my life I can call myself a runner. I also do resistance exercises.

What gets you to work out, even when you're feeling lazy? My bad mood! I know exercise will snap me out of it and give me that hyper "I love everyone" feeling.

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In the wise words of Dolly Parton, "Working nine to five ... it's enough to drive you crazy if you let it." If you want to avoid the driving-you-crazy part and be more productive and less stressed, the answer is simple: Exercise.

University of Bristol researchers found that people who exercised on work days -- either before work or during lunch -- experienced less stress and were better able to handle the challenges of their workdays.

It's not surprising, really. Exercise can do wonders for your mood. And if you have a crabby co-worker, a demanding boss or unreasonable deadlines to deal with, you can certainly use a little boost in the mood department. And physical activity can increase your energy which, in turn, will make you a more productive employee. So get moving! You never know ... maybe your boss will notice your great performance and you'll get that raise you sorely deserve.

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Feeling a bit grouchy? Include these foods in your diet to improve your mood.

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The switch to and from daylight savings time can affect your health -- specifically, your heart. But that's not all -- disrupting your sleep by a mere hour can have significant effects on your sleep patterns, your mood and even your social life. Eek!

Now that we're switching back over to standard time, let's not let this change our healthy habits. Here are some tips:

• An extra hour of sleep means you're sure to be well-rested. Which means you have no excuse not to hit the gym. Come on, get moving.
  
• Bear in mind that it's going to get dark sooner, but don't let that affect your fitness routine. Running in the dark may not be ideal, but the gym has indoor lighting.
  
• Sleep affects mood, and mood affects eating habits. So if you find yourself craving comfort foods after the time change, be aware that this is probably why, and don't give in.
  
  

How do you handle the time change?

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Think the food-mood connection is a real one? I do. A handful of nuts always makes me feel happier than a bag full of chips. Maybe it's because I know nuts are better for me than chips and by eating them, I'm preventing a trail of guilt that would follow my chip indulgence. Or maybe it's something else altogether.

Seems certain vitamins and compounds can actually change brain chemistry in happy ways, like these.

• Omega-3 fatty acids: Eat them and combat depression.
• Folic acid: Higher levels of folic acid lead to lower levels of depression.
• Low-quality carbs (candy, cookies, cakes): Watch out -- they can boost the blues.
  
• High-quality carbs (oats, barley, lentils, beans, sweet potatoes): The can stabilize mood swings.
• Vitamin D: It alleviates seasonal affective disorder (SAD).
  
  

Ready for some feel-good starter foods? Try these: Beans, wild salmon, skim milk, and blackberries. And don't forget to eat every four to five hours -- it will keep you feeling satisfied and happy all day long.

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Lisa Rinna obviously looks good. Shoot, her body looks phenomenal, regardless of how you feel about her plump lips or predilection for leopard print. And, while she certainly keeps that in mind as she plans her workouts, a hot body isn't necessarily her main goal -- rather, exercise helps her stay positive.

"That's why I work out so hard," says the hot mama, adding, "Because if you don't feel good about your body, you don't feel good about anything. I do whatever it takes so that I feel good -- not just how I look, but how I feel inside."

The way we look and the way we feel are often intertwined, at least in my experience. And if I had a body like Lisa Rinna, I think I'd be pretty darn happy! How about you?

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Traditional exercise has a number of wicked benefits -- not only for your body but for your mind too. But there's one exercise in particular that can have a positive impact on your marriage, relationships ... and driving record. Give up? It's yoga.

According to our friends over at Lemondrop, practicing yoga can:

• Increase your flexibility and body awareness, making you better at sex ... and more confident about your body
  
• Improve your reaction times by helping you build concentration skills
  
• Reduce rage by increasing your tolerance for difficult situations

A yogi for a few years now, I can attest to all of these. What about you?

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Creating a relaxing mood at the dinner table is half the battle when it comes to relieving tension and connecting to each other as a family, but it's often easier said than done. The key to setting any kind of mood is details details details! Here are 4 tips for getting a mellow mood off and running, or rather, relaxing at your next meal:

• Minimize background noise Namely the TV as it 's distracting and can even help spark disagreements.
• Set the mood Depending on your family the options are endless -- try setting up nice matching plates and a pretty centerpiece, light candles, have dinner out on the porch or deck, or even plan a picnic-style meal on the floor on pillows and blankets. Whatever will get everyone the most comfortable and relaxed.
• Get in the right mindset Take a moment before the start of the meal (and encourage everyone else to do the same) to clear your mind of the day's clutter and focus on the positives in the food and family around the table.
• Make cleanup a family affair Everybody should chip in when it comes to cleaning up, even little kids can help bring their dishes into the kitchen when the meal is over.

It's a widely accepted belief that color affects mood. According to a recent German study, color can also affect the decisions referees make. The study found that tae kwon do competitors who wore red had the favor of the referees. Competitors who wore red were consistently awarded more points than competitors who wore blue, even when their performances were virtually identical. The lead author of the study, a psychologist at the University of Munster, suggests that color "triggers a psychological response in referees."

Other experts say that the study wasn't complete because it didn't take hue and brightness into consideration. In addition, some experts state that wearing red isn't always a positive for athletes. For example, soccer players who wear red may have more fouls called on them.

I don't know about this seeing-red thing. While red is certainly an eye-catching color, I'm not sure if I buy the fact that it makes that much difference in sports. Particularly in team sports, where an entire group is wearing red. To me, it has the distinct ring of the old cops-ticket-more-red-cars urban myth. What do you think?

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I'm not one to buy into claims that a pill can suppress my appetite or a chocolate shake can keep me full from morning until dinnertime. I prefer natural remedies for feeling full -- like eating healthful foods.

There's another natural way to suppress appetite, says RealAge. It also happens to burn fat, fight disease, strengthen bones, and improve mood. Any guesses?

It's exercise.

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