Exercise can make people happy, but how? When we exercise, chemicals like endorphins, serotonin, and dopamine are released. Exercise also helps to reduce chemicals like adrenalin and cortisol, which may cause feelings of anxiety and tension. Additionally, exercise is a keystone habit that has numerous benefits.
Tell me more about these chemicals.
Endorphins: Endorphins are chemicals produced by the nervous system. These chemicals can act as a pain reliever and happiness booster. The feeling of well-being known as a runner’s high after vigorous exercise is caused by an increase in endorphin levels.
Serotonin: Serotonin is a hormone that impacts your mood. Low serotonin levels have been associated with depression. Even small amounts of exercise have been shown to improve serotonin levels.
Dopamine: Dopamine is a neurotransmitter that contributes to the feelings of happiness. Over time, regular exercise leads to higher circulating levels of dopamine. Even looking forward to exercising can help increase your levels of dopamine.
Adrenalin and Cortisol: Adrenalin and cortisol are two of the body’s stress hormones; exercise can help to reduce the levels of these hormones.
How much exercise is needed?
You do not need to exercise strenuously to benefit. At Monarch Fitness Coaching, we recommend starting with 10–20 minutes of low impact exercise a few days a week and adding no more than 10 minutes per week. If you have been training regularly, an hour 5–6 days a week works well. We also recommend moving throughout the day. Try to move 5–10 minutes every half hour. We know this seems like a lot. Consider starting with 5–10 minutes every hour. Set a timer and move.
What are some exercises that are beneficial when you have a short period of time?
Monarch Fitness Coaching, recommends an assessment prior to starting any training; however, if you are not experiencing discomfort and have 5–10 minutes, below are some exercises to try.
- Walk.
- Jog in place.
- Alternate lifting your knees up.
- Go up and down the stairs.
- Sit in a chair, stand, repeat.
- Kneel on the floor, stand, repeat.
- Do cat cows.
- Crawl.
What are some exercises that are beneficial for a longer period of time?
If you have 20 minutes or more, try to get outside and get light on you. Both improve your mood and provide additional health benefits.
- Walk.
- Hike or snow shoe.
- Cross-country ski.
- Down-hill ski.
- Skate.
- Jog.
- Shovel snow.
It’s cold, dark and icy out. What are some options I can do from home?
Monarch Fitness Coaching offers a full range of Zoom trainings that can be done with no equipment from your home. We have programs for strength, stability, flexibility, and cardio—all of which can be completed in a 4-by-6-foot area.
- Strength: Do pushups, dips, squats, and lunges.
- Stability: Jog in place, skip, hop, plank, and crawl.
- Cardio: Climb stairs, jog in place, walk your halls, jump, and walk backward.
- Flexibility: Move all your joints through their healthy range of motion, and stretch.
Conclusion
Get moving this winter; work out and move more. Experience the benefits of moving. Be healthier and happier!
