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10 Reasons Why Exercise Makes You Happier

10 Reasons Why Exercise Makes You Happier

Tired of feeling down in the dumps? Move! Stressed about work? Move! Tired of feeling weak throughout your day? Lift! Getting tired going up the stairs? Head to the hills! It’s amazing what exercise can do for your whole life. It’s not just about getting into a better mood. It’s about making life more joyful! When it’s easier to move, it’s easier to do everything you want to do! Check out the list below to see if something resonates with you.

1. Better Mood

Within five minutes of cardiovascular exercise, you can feel happier! Once you get moving, your brain releases serotonin, dopamine and norepinephrine as well as possibly others. These make you feel good! So, even if you don’t feel like doing anything, just going for a walk can make you happier!

2. Decreased Stress

According to one online poll, only 14 percent of people use regular exercise to cope with stress. As previously mentioned, it only takes five minutes to start feeling better and it doesn’t have to be intense exercise. In fact, low- to moderate-intensity exercise is better than high-intensity for stress reduction. I recently read an article in Runner’s World regarding how exercise affects post traumatic stress disorder. Walking, running and yoga tend to be the favourite choices.

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3. More Mental Resilience

On the tougher side of the coin, when you exercise in a way that pushes you physically, you get mentally tougher. When you are mentally tougher, you can handle more stress. For some people, the feeling of developing mental resilience is addictive. You reach your goal and start wondering what else you can do! People train to take themselves further and further in sports like running, martial arts, cycling, etc. This mental toughness helps in other aspects of your life. You can handle more of anything.

4. Life Feels Easier

If you could get through your day in a physically easier way, wouldn’t that be nice? If lugging groceries and children, or moving items around the house were easier, wouldn’t you be happier? Exercise can do that for you! Increase strength, improve your cardiovascular fitness and life just feels easier! Let’s not even talk about shoveling snow.

5. Improved Immune System

There are several speculations on how exercise improves your immunity. Exercise can help by flushing out bacteria from the lungs and may also flush out carcinogens by increasing the activity of your lymphatic system, which drains waste from your body.

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When your blood is pumping, you are also increasing the rate at which antibodies and white blood cells run through the body. They detect and attack illness. Why wouldn’t you want more of that happening inside you?

When you exercise, the release of stress-related hormones is slowed down. Stress is not just emotional – it is very physical. By decreasing those hormones, you improve your health.

There can be too much of a good thing though. Mild to moderate exercise improves your immune system. Heavy, intense exercise lowers immunity and increases those stress hormones. If you are battling a cold, doing light exercise like a walk or jog for a short amount of time is a good idea. If you are training for a marathon and just finished a long run or a speed work session then you should be careful not to hang out with sick people for several hours afterwards. Use that time to give yourself proper post-workout nutrition and rest.

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6. Participate in Life

Happiness can come when you feel healthy enough to do anything you want to do. When you can engage in play with kids and grandkids, join friends for various sporting activities, and do more things with your significant other, life is amazing. When you don’t even have to think about whether you are fit enough for basic activities, that is a great place to be. Life is short; make it fun!

7. Healthy Aging

Exercise helps with maintaining a healthy weight. As you age, this becomes harder and harder to do without exercise. It also helps maintain mobility in your spine. When your spine is happy, your body can move properly. Having muscles that are able to react to your environment (think snow, ice, hills, heat, cold, etc.) makes life a whole lot easier as we age.

8. Better Sleep

When you sleep, your body temperature drops and this drop in temperature helps you sleep. When you exercise for 20-30 minutes,  five to six hours before bedtime, your body temp will then drop lower than it would if you did not exercise. This makes for better sleep!

9. Increased Energy

I must say, from personal experience, my most productive time comes AFTER I exercise. I get the most work done and feel good doing it. Treat your body like a savings account; pay yourself first! If you are new to exercise you might feel a little more tired for a week or so but then you start feeling better, and better! Stick with it!

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10. Reduced Depression and Anxiety

“There’s good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program,” says James Blumenthal, PhD, a clinical psychologist at Duke University. “Exercise seems not only important for treating depression, but also in preventing relapse.”

So there you have it! No more excuses. Go for a five minute walk, take up yoga, try running, and be happy!

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Jennifer Wasylenko

Exercise Physiologist, ACSM

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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