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Published on June 24, 2021

7 Ways Regular Exercise Boosts Your Mood And Energy

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7 Ways Regular Exercise Boosts Your Mood And Energy

Have you ever woke up tired, under the weather, feeling heavy, or feeling off? Well, your mood and energy levels are most likely to blame. Did you know that the core of your body is made up of pure energy? That’s right, the core of your being—like all things in the universe—is 100% energy. It’s downright important, therefore, to prioritize your energy levels, as it regulates all other functions in your body, including your mood. And exercise, whether you like it or not, is the activity that will help get you there.

In this article, you’re going to learn the seven ways in which regular exercise boosts your mood and energy.

You see, the norm of society nowadays is the main culprit to lower mood and energy levels. In a world where sitting for long stretches at a time has become the new disease, it may come as no surprise that you feel lethargic regularly. Having said that, if you’re ready to get exercising for a minimum of 20 minutes a day, then you’re going to find out exactly how your life can take a turn for the better.

Now, exercise doesn’t necessarily have to be uphill sprints, running a marathon, or lifting heavy weights at the gym. While all the above are effective ways of keeping healthy, studies have found that a brisk walk and engaging in regular house chores can do it for you.[1]

Whatever regularly gets you off the couch is a winning strategy. Let’s dive into the ways regular exercise boosts your mood and energy.

1. Lowers Depression

Depression is an inflammatory condition and mood disorder, which can lead to all sorts of physical problems down the road. Luckily, studies have shown that simply an hour of low-intensity exercise a week was sufficient to possibly prevent future depressive episodes.[2]

Now, one hour is the lower side of the spectrum. If you increase your intensity to a moderate-to-vigorous one, such as running, or increase the time you spend exercising, your odds of keeping depression at bay increase.

How does it alleviate depression? Well, exercise such as running is proven to be as effective as anti-depressant medications.[3]

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How so? Exercise releases “happy” brain chemicals called endorphins, which are your body’s natural equivalent of morphine. Upon exercise, the flood of endorphins suppresses pain and boosts your mood.

You may have heard the term “runner’s high” being thrown around a few times. Well, as endorphins mask all pain your mind and body may be going through, you may be left with a feeling of euphoria.

2. Improves your Sleep

Whether you’re struggling to get enough hours of sleep at night, wake up feeling unrested, or suffer from broken sleep patterns, regular exercise boosts your mood and energy alright, but it also boosts your body’s wake-sleep cycle.

As you can imagine, exercise requires substantial physical exertion by your body, more so the more strenuous you choose to go. A moderate to vigorous run or workout, therefore, can leave you pumped and energized for a couple of hours afterward as endorphins flood your system.

But as you physically exert and tire your body out, a signal is also sent to your body to repair and recharge itself through sleep. Not only can the body signal to the brain a need to sleep at night by producing melatonin, the brain chemical that induces sleep, but the regular release of stress tension through exercise also aids and supports the release of this vital hormone.[4]

In fact, in a fast-paced, technological era, regular exercise can counter the effects of melatonin suppression as a result of increased stress levels and screen time. Having said that, it’s important to keep an eye on the time at which you carry out certain exercises.

For example, If you’re going for a brisk walk or engaging in house chores and other low-intensity exercises, then the time of day is not necessarily important. However, as a rule of thumb, if you’re going to go for a run or gym workout and engage in moderate to vigorous exercise at night, the increased energy and endorphins post-exercise may work out against you.

Exercise late at night can disrupt rather than promote the release of melatonin as your body remains agitated and energized for a while afterward. Hence, try to fit in your regular exercise in the mornings for the best quality sleep at night.

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3. Improves Your Self-Esteem

How does a sustainable shift in your confidence levels sound to you? Wouldn’t it feel great to believe you’re worth and capable of handling things you never before thought you would? That’s right, engaging in regular exercise can rewire your brain’s perception of self-respect and boost your beliefs in your own capabilities.

The simple act of completing one workout or run can leave you feeling a short-term sense of pride and accomplishment. Now, as you start feeling these feelings regularly through exercise, your body and mind will quickly start to recognize this as a habit. Like all habits, the body and mind will start to change to accommodate the new changes being experienced in your life.

It may take you a couple of months until your new weekly exercise routine starts to become automatic, but stay consistent and remind yourself of the feel-good feelings you experience after every workout. Once your new habit becomes hardwired into your nervous system, you’ll quickly start to realize a positive shift in your self-esteem, which can domino into other areas of your life, and another important area of your life worth mentioning is your diet.

Generally speaking, when you feel good and great in your body and mind, you’re more likely to want to maintain those feel-good feelings and reach out for healthy food choices. Don’t worry, your body generally knows what’s best for you. Every individual responds best to different healthy food choices.

In general, the lighter you feel, the more energy you’ll radiate and the higher your overall sense of well-being. From a place of high self-esteem and self-respect, you’ll find yourself more in control of your eating habits and make choices that suit your body best.

4. Increases Daily Energy

As already mentioned, your entire human body is made up of energy. It should come as no surprise, therefore, that the simple act of moving your body can do enough to move stagnant energies around to make you feel more alive. Regular exercise, however, can do way more than just move your stagnant energies.

Just to give you a short biology class, every single cell of your body is responsible for creating the energy you experience daily. This happens because each one of your cells has little structures within them called mitochondria. It’s these structures that are responsible for generating the energy for each one of your cells. They are in fact called the “powerhouse” of the cell.

Why is this important? Well, no energy, no life!

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You see, when you exercise regularly close to physical exhaustion, your body will start signaling to your cells that they need to generate more energy. This is done by signaling your cells to create more mitochondria. As more mitochondria are generated, the more oxygen your cells can absorb to accommodate your exercise routine and the more power and energy you will start to feel daily.

If you build up enough stamina with regular exercise, you can begin to feel like you can run an entire marathon!

Bonus Tip: Mitochondria feed off your food intake. So, keep an eye out for what you’re putting into your body for optimal energy levels.

5. Increased Resilience to Stress

Regular exercise doesn’t only lower the cortisol levels in your blood, but it can also increase your tolerance to the stressors in your life.

As you exercise, even at low levels, your muscles release chemicals that signal to your brain to effect some changes. These chemicals, known as myokines, not only reduce anxiety and depression, but they boost your mood and can also make your brain more resilient to stress.

This can be of great benefit to you if you get overwhelmed easily. The more you exercise, the more myokines are released into your bloodstream. As they pass through the blood-brain barrier, the more they can influence lasting structural changes in your brain for the better.

6. Better Focus and Memory

The release of endorphins in your system not only boosts your mood. Have you ever noticed how sharp you feel after a workout?

Well, regular exercise can, directly and indirectly, improve your cognitive functioning over the long term. Thanks to improved sleeping patterns and lowered stress levels in your body, your mental capabilities become sharper, increasing your attention span as well as your short-term memory.

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In a world where our attention spans are getting shorter over the years thanks to technology, exercise can be the perfect counterbalance. In fact, studies show that regular exercise can also directly encourage the production and growth of new blood vessels in the brain, boosting your thinking skills.[5]

7. Higher Consciousness

Yes, exercise can be a meditation in itself. For all of you thinking that meditation is all about mantra chanting, it’s not. It’s actually all about connecting to yourself, connecting your mind, body, and spirit. When you exercise, such as going for a run, you’re forced to focus on your breath. If you don’t, you can easily tire yourself out early and get a stitch.

Focusing on your breath is partly what meditation is all about. As you control your body’s breathing, your focus shifts off your mind and onto your body. Without knowing it, you’re engaging in mindfulness practice.

As you begin to become more aware of your breath and the movement of your body, in time, you’ll also come to experience the stillness of your mind. When your mind is still, it allows you to experience higher levels of consciousness, which is the holy grail to feeling better in mood and energy.

Higher levels of consciousness not only boost your energy but can also leave you feeling prolonged feelings of happiness, love, and joy in your life. In other words, you’ll get to feel more alive than you do right now.

Takeaway

So, what are you waiting for to get off the couch? You have so many benefits waiting for you.

No matter your age, you don’t have to start any vigorous routine immediately. Simply realizing regular exercise boosts your mood and energy and making it into a habit will allow everything else to take care of itself.

Remember, the best investment you can make in life is in yourself. So, invest in your future self today to truly come alive and feel great!

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More Exercise Tips

Featured photo credit: Chander R via unsplash.com

Reference

More by this author

Mathieu Ganado

FitYoga Instructor, Blogger and Wellness Business Owner

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Published on December 15, 2021

What Supplements Should I Take Daily To Stay Healthy?

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What Supplements Should I Take Daily To Stay Healthy?

Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Here’s the thing: there is no black and white approach when it comes to taking supplements, but if you’ve been wondering whether you need supplements or not, I will help clarify some of your concerns.

Sometimes, having too many options of supplements on the market can be overwhelming. If you’re still asking yourself what supplements to take, then keep reading.

What Supplements Should I Take?

When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.

Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.

Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. That’s why you can see many symptoms like digestive issues and lack of energy.

Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether you’ll need to take them depends on many other things.

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Should I Invest in Supplements?

Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.

You shouldn’t invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what you’re lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.

In general, if you have a proper eating lifestyle, it’s not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.

Why Do I Need Supplements? Which Ones Are Important?

Below are the most common reasons why you may need to take supplements and which ones you should try.

1. Restricting Eating Lifestyles

As a nutritionist, I rarely recommend anyone going through a restrictive diet. In fact, I discourage it altogether. The best thing is that you embrace a balanced eating lifestyle since this is the way to ensure you stay at a healthy weight and have a good metabolism. That’s the reason why I don’t like removing entire food groups from people’s diets.

However, I also understand diverse eating lifestyles. For example, there is a vast majority of people that are actively changing to a vegan lifestyle. If you’re a raw vegan or strictly plant-based, you may need to supplement certain vitamins. Because animal foods like dairy, certain meats, and poultry have essential vitamins and minerals like B12, iron, and folic acid, then you may have less intake of these in plant-based foods. There is much debate in this area related to plant-based diets, but basically, experts recommend taking supplements.

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As I said about restrictive diets, eliminating entire food groups can cause you to suffer certain problems like lack of energy, constipation, less muscle, and lower brain function.[1] Before you try any type of diet out there, make sure you have a better relationship with food and check with a health professional. Overall, a good multivitamin complex should be good enough to supply all your needs. Go for the ones that provide vitamin B complex and minerals like iron, folic acid, calcium, magnesium, and zinc.

2. Reinforcing Nutrient Intake

It’s true that eating the right foods is essential for your body. Apart from that, certain processed foods, like dairy, cereals, and others are fortified with certain vitamins and minerals. Take advantage of these types of healthy foods as well.

If you feel like you could lack a certain nutrient, then taking multivitamins is a good option. Not only because it will help you meet your goals, but it will also ensure that your body has more energy and better performance. Therefore, there is nothing wrong with taking a supplement to reinforce your healthy eating lifestyle. Apart from multivitamins, you could also take fiber supplements in case you struggle with digestive issues or you feel like you’re not eating enough plant-based foods.

3. Special Conditions

There are certain cases or stages in life when you may need to take supplements. For instance, pregnant women require higher amounts of certain vitamins and minerals, like iron and folic acid.[2] Elderly people should also consume some supplements since their body absorbs less nutrients compared to younger people.[3] That’s why certain protein drinks, multivitamins, and omega-3 are prescribed to this age group. Also, people who have certain chronic health problems or underwent surgery may need supplements.

Women going through menopause are also often required to take supplements.[4] If you belong to this age group, you may need to talk to your doctor about supplements to balance off your hormone levels. Remember that not all supplements are made equally, and some ingredients may have side effects. This is especially true if you’re on prescriptions. Always check first.

4. Fitness Goals

Who doesn’t want to boost their fitness results? People that train at the gym often ask if they need to have protein supplements. It all goes down to the basics: eat healthily and put that as a priority. However, you can also take supplements based on your goals.

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Whether you want to burn some fat, build muscle, or are an athlete, supplements can reinforce and speed up your results. But here’s the thing: you should always do it the right way and not rely only on supplements for fitness results. Everything goes hand in hand, and it’s a matter of balance and moderation.

Now, here are some supplements you can take to improve your muscle performance, growth, and fat burn:[5]

  • Whey protein
  • L-glutamine
  • Branch chain amino acids
  • Multi-vitamin complex and fish oil
  • MCT oil

These supplements, coupled with a good diet, help provide steady muscle development, shed fat, and keep a healthy metabolism for better results. You have to be active to see their benefits, though. This will ensure your body is using up the nutrients effectively and not stored as fat.

There are some other great supplements made to boost energy levels and increase muscle efficiency. Here are some examples:[6]

  • Guaraná
  • Gingko biloba
  • Ginseng
  • Creatine
  • Citrulline

These are natural energy boosters. Caffeine also does a good job when it comes to improving your energy levels. These supplements should be a compliment to a healthy diet, or if you struggle with low energy performance when working out.

Speaking of energy, sometimes, simple lifestyle habits like sleeping better can make a huge difference in how you feel. So, make sure you are also working on these other areas of your life and not relying exclusively on supplements.

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5. Beauty and Self-Care

You can also find supplements for personal care. Some help to enhance your skin health, others are for hair and nails growth.

For example, collagen and multivitamins are commonly used for beauty and skincare. Because collagen is our skin’s main protein, we need to ensure our body has enough to stay glowing and healthy. Collagen also has powerful effects on skin beauty and anti-aging. You can easily add this protein to your drinks and foods to enhance your own skin’s collagen.[7]

If you didn’t know, adding collagen to your regimen after you’re 25 can help slow down the effects of aging. At that age, our skin produces less collagen, and we lose skin elasticity. Therefore, it’s a nice addition to your supplements and skincare routine.

Final Thoughts

You should always aim to have a healthy eating regimen before thinking about what supplements you need. Second, assess what are your lifestyle and health goals. Also, determine if your health and/or fitness condition requires you to add supplements.

Remember that your objective is to get enough protein, fiber, vitamins, and minerals. If your diet lacks any of these, look for an assessment on how to get these nutrients.

More Tips on Taking Supplements

Featured photo credit: Mika Baumeister via unsplash.com

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Reference

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