Exercise Improves Your Mood

Posted on September 17, 2014

Hi There, I am discussing exercise all week. This whole blog is making me feel like talking a walk with my dogs. My husband tells me (with the remote in his hand): “Why walk when you can drive?” This is why….

If you need an emotional lift or if you’ve experienced a stressful day, exercise can help to get rid of the stress and improve your mood! A 30 minute brisk walk may be just the thing.

Here is how it works. Exercise stimulates brain chemicals (endorphins) that can leave you feeling happier and more relaxed. The endorphins trigger a positive feeling in the body which results in a positive outlook on life. Endorphins also diminish the perception of pain.

There are numerous studies that demonstrate the powerful benefits of exercise and physical activity on stress reduction, mood, and event alleviate symptoms of depression and anxiety. Here are just a few of the psychological benefits:

• Physical fitness can boost your self-esteem and promote a positive self-image. No matter your weight, size, gender, or age, physical activity can quickly raise perception of attractiveness and self worth.
• For an extra boost take your workout outside. Exercising outdoors exposes you to the necessary Vitamin D you get from soaking up the sun (be sure to wear sunscreen) and can reduce your likelihood of feeling blue or sad.
• As we age we experience cognitive declines. Exercising boosts chemicals in the brain that help support and prevent degeneration in the hippocampus, the part of the brain we use for memory and learning. In fact, regular physical activity actually boosts you memory and ability to learn new things.
• Exercise helps to increase your level of productivity. Research shows that people who take time for physical activity on a regular basis are more productive and have more energy when compared to sedentary workers. It also boosts your creativity and problem solving abilities.

Overall, movement makes you feel better, more fit and healthy. So, how much exercise does it take to gain these benefits?

WebMD recommends that you exercise between 20-30 minutes per day, three to five days each week, to experience the benefits.

If you are just getting started, begin with 10 minutes of moderate activity. When that feels easy, increase by five minute increments until you reach 30 minutes.

It is important that you choose an activity that you enjoy so it is something you look forward to. Put time in your calendar so you can make it part of your day. If you find you are getting bored, vary your routine or invite a friend or partner to participate with you. (This can also be very motivating.) By sticking with it, you will make it a habit.

If you don’t have 30 minutes, try breaking it up into two 15 minute blocks of time or three 10 minute blocks of time. For example, take a 10 minute walk in the morning before work, take another 10 minute walk at lunch time and another after dinner. As Nike says “Just Do It.”

My husband tells me I am much more had chipper in the evening and I find I can actually concentrate better after working out. And I am sleeping better! But more on that tomorrow.

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