How exercise improves your mood?. If you have ever wondered how exercise is always connected with improving the condition of your mental health then you should read this story of Scarlett Maddison. Scarlett always prided herself on being able to stay active and on being alert to keeping her mood in a positive state. Cardiovascular exercises, in particular, made her feel more comfortable and confident with her body. However, job stress during pregnancy, difficult delivery, and a colicky newborn destabilized the regular training routine for this 34-year-old mother from New Jersey. She went months without exercising, and as time passed, she realized that she no longer felt the same energy.
Determined to make a change, Scarlett started hitting the gym at night to return to her regular exercising and on weekends when her husband is home to babysit. In addition to strengthening and toning her muscles, regular, intense sessions gave her the energy boost and calm and good mood that she badly needed. “Once I started taking care of myself, I found that I had more patience,” says Scarlett. “Even now, I notice the difference in my mood and general happiness on days that I go to the gym and exercise.”
The connection between the body and the mind
Scarlett isn’t the only person feeling better after training. There is evidence that there is a connection between staying active and improving mental health. In several studies, it was shown that people who exercise at least two to three times a week are less likely to suffer from depression, anger, and stress than those who exercise less frequently or never. A recent study even suggests that regular exercise over time can help prevent the onset of dementia and Alzheimer’s disease.
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How Exercise Improves Your Mood? Experts are still studying the exact reason why moving your muscles helps improve your mood. One possible explanation could be that aerobic exercise produces endorphins or “feel-good” chemicals. It also increases your heart rate, which produces norepinephrine, a chemical that may help your brain cope with stress more effectively. Furthermore, physical activity helps increase blood flow to the brain. This, in turn, affects all cellular functions, from improving concentration and regulating sleep to ultimately boosting mood.
Daily habits could also play an important role, says Dr. Alan Schneider, a board-endorsed psychiatrist and Aetna’s medical director of Behavioral Health. “People who do physical activity regularly have more structured lifestyles,” he explains. “They tend to be more aware of how they eat, sleep, exercise, and maintain themselves, so their mental state is usually better.”
How Exercise Improves Your Mood: Exercises that boost mood
Whether moderately or vigorously, exercising consistently offers mood-boosting benefits for all types of people. The American College of Sports Medicine in addition to The American Heart Association and the American College of Sports Medicine recommend 30 minutes of moderate aerobic activity five days a week. If that seems like too much, you can try starting with 10-15 minute sessions and gradually increasing each week’s duration. (it is recommended to check with your doctor every time before beginning any fitness program.) Here are some activities you should consider when starting your fitness plan.
- Walks: “I encourage people to get out of the house as much as possible,” says Katherine Smith, Aetna diet nutritionist, and health coach. The extra steps will start the heart pumping blood. Also, being in sunlight can improve vitamin D levels, which helps prevent depression and keeps the person in a good mood.”
- Weight training and Aerobic exercises: Both types of exercises increase the heart rate and release endorphins in the brain, making us feel good. Try doing a combination of the two, such as a Zumba class, followed by a short weight lifting session.
- Low-impact exercises: Yoga, Pilates, or even gentle stretching exercises can improve blood flow to places that tend to build up tension. (That is, the neck and shoulders.) “These exercises allow you to stretch and control your breathing, which loosens your muscles,” explains Smith. “And the focus on breathing is perfect for releasing stress.”
That’s what Hilary Newman (61) discovered several years ago when she began practicing yoga after her husband’s death and subsequent retirement. “I needed a physical shock to help me navigate the process of change,” he says. Practicing regularly improved her flexibility and balance and increased her memory and sense of awareness.
Stay on track
Finding the motivation to at the beginning can be challenging, especially if you’re feeling sad. Here are some tips to help you stay on track.
- Find an Activity You Like: Smith recommends experimenting with different types of workouts until you find the one that’s right for you. “If you don’t like it, you won’t,” he says.
- Do it at your own pace: If you are a fitness beginner or have taken a “break” from your training regimen, consider going slowly at first. Starting a new routine with short bouts of activity tells your brain that you enjoyed the experience, so you’re more likely to stick with the habit. Get more tips on following a fitness plan.
- Use technology tools: It’s a good idea to use a personal device to record your steps or activities and then challenge yourself to improve over time. Or take advantage of a fitness app. For example, Under Armour® “Map My Run” records more than 600 activities and allows you to share your workouts on social media, as well as connect with other athletes.
- Find a workout partner – You can take responsibility for each other to stick with the routine. Also, regular workouts are good for developing a sense of camaraderie and community. Blayne Smith, the former CEO of Team Red White and Blue, found out when he returned to civilian life after serving in the military. Exercise not only helped him improve physical and emotional health, but it also provided an important channel for socialization.
