9 minute read
16 Ways Exercise Makes You Happy
1. IT BOOSTS YOUR MOOD Research has shown that just 20 minutes of exercise is enough to cause your body to release chemicals called endorphins which relieve stress and pain, helping you feel more positive and upbeat.
2. IT INCREASES HOPE AND OPTIMISM
Ever noticed how you tend to feel a bit happier and less stressed after exercise? That’s partly because exercise causes the release of myokines, a substance secreted into your blood stream when you contract your muscles. “They cross your blood/brain barrier, and in your brain their primary effect is to act as an anti-depressant and change the structure of your brain in ways that make you more resilient to stress,” says Kelly McGonigal, a US research psychologist and lecturer at Stanford University. In her book, The Joy of Movement, McGonigal calls myokines “an intravenous dose of hope”.
16 WAYS EXERCISE MAKES YOU HAPPIER
SCIENCEBACKED REASONS TO GET A SWEAT ON
3.IT RELIEVES STRESS BETTER THAN WEED Research shows that exercise also causes the body to release endocannabinoids – the same chemicals mimicked by cannabis – which neuroscientists describe as “don’t worry, be happy” chemicals.
Words: Emily Cunliffe
4. IT’S A NATURAL SEROTONIN BOOSTER Serotonin is a hormone linked to feelings of satisfaction, happiness and optimism. Four of the main ways to increase your serotonin levels are sunlight, massage, exercise, and remembering happy events. So get some exercise outdoors, have a massage afterwards while remembering the good feelings and you’re on to a winner. In fact, some studies have shown exercise to be as effective as anti-depressants at boosting serotonin and easing depression.
5. IT LEADS TO MORE MOTIVATION After exercise, you’ll feel ready to take on the day thanks to dopamine, the motivation and reward chemical. Without enough dopamine, you probably wouldn’t feel like doing the things that you know make you feel good. People who are depressed typically have a low dopamine level, which explains why exercise is a natural antidepressant.
6. IT IMPROVES SELFESTEEM Studies have shown that improving your physical fitness, positive changes in your Body Mass Index, and a better body image all lead to improved self-esteem. 7. IT IMPROVES PRODUCTIVITY Exercise stimulates the release of norepinephrine, a chemical that helps improve focus, attention, and concentration. This reduces mental fatigue and allows you to think more clearly in our culture of constant distractions.
8. IT ENCOURAGES MORE TIME IN NATURE Being outdoors whilst exercising is of huge benefit to our mental health. Part of the reason is the effect ‘fractals’ have on reducing stress. Fractal patterns are geometric shapes that occur in nature (in leaves, snowflakes, trees, etc) and have been shown to activate areas of the PEOPLE WHO brain which are responsible for regulating stress. Researchers measuring brain activity found that looking at fractals can reduce stress ARE DEPRESSED TYPICALLY levels by 60%. HAVE A LOW DOPAMINE LEVEL
9. IT HELPS YOU SLEEP Exercise helps you sleep better, which in turn makes you feel better and more ready to exercise. It’s a winning cycle!
10. IT HELPS PREVENT MEMORY LOSS AND DEMENTIA
Cardiovascular exercise promotes the formation of new brain cells (aka neurogenesis) and improves overall brain performance.
11. IT HELPS CONTROL BODYWEIGHT Obesity is often associated with issues such as sadness, anxiety, and depression. A meta-analysis study found that obese people had a 55 per cent greater risk of developing depression over the course of their lives than people who weren’t obese. Exercise (alongside a healthy diet) lessens your risk of obesity.
12. TEAMS MAKE US HAPPY Belonging to a team, a club, or just attending regular collective events such as Parkrun (a free, weekly 5k run held all over the country) can help prevent loneliness and promote wellbeing. “Moving with others – for example, in a group exercise, yoga, or dance classes – is one of the most powerful ways to experience joy,” says
Kelly McGonigal.
13.
IT GIVES YOU MORE ENERGY
Exercise gets your blood pumping, which helps carry vital nutrients around your body to where they are needed, including the brain.
14. YOU FEEL STRONG As your fitness improves and you begin to feel stronger, you will be more likely to feel that way mentally, too. Plus, the process of setting and achieving fitness goals, while maintaining good habits, can carry over into other areas of your life.
15. IT OXYGENATES YOUR BRAIN Exercise causes your heart rate to increase, which means your body pumps more oxygen to your brain. Multiple studies have shown that a welloxygenated brain helps manage anxiety and depression. 16. IT WORKS UP A THIRST People who exercise invariably consume more water, be it during or immediately after their chosen activity. Given that dehydration can cause you to feel sad, grumpy, or confused, this increased water intake is a real bonus for your overall mood.
MORE THAN JUST A GYM MORE THAN JUST A GYM
i, my name is Andrew, I’m an Olympic weightlifting coach and I’m a manager at PureGym Manchester H i, my name is Andrew, I’m an Olympic weightlifting coach and I’m a manager at PureGym Manchester H
Eccles. Eccles.
I was always active as a kid, and I I was always active as a kid, and I wanted to get stronger but was too wanted to get stronger but was too young to join a gym. At the age of 13 I young to join a gym. At the age of 13 I joined my school’s Olympic weightlifting joined my school’s Olympic weightlifting club and gave it a go. Whilst I was club and gave it a go. Whilst I was only using a wooden bar, I was able to only using a wooden bar, I was able to get into the positions and grasp the get into the positions and grasp the techniques of the lifts quite quickly – techniques of the lifts quite quickly – and over time we realised I was quite and over time we realised I was quite good! That’s when I fell in love good! That’s when I fell in love with lifting.with lifting.
I was always striving to be the best that I could be and at 15 I became the British Champion in the under 77kg class. It gave me a sense of belonging, something that I could be a part of and I was always striving to be the best that I could be and at 15 I became the British Champion in the under 77kg class. It gave me a sense of belonging, something that I could be a part of and feel proud of. feel proud of.
But then I got injured in the run-up to a But then I got injured in the run-up to a big competition and everything changed big competition and everything changed in a second. I lost concentration during in a second. I lost concentration during a clean and jerk and ended up falling a clean and jerk and ended up falling over and severely breaking my arm. I over and severely breaking my arm. I can still remember now watching the can still remember now watching the competition from the sidelines in competition from the sidelines in a cast. a cast.
I was hungry to get back into my I was hungry to get back into my training, but soon realised it wasn’t training, but soon realised it wasn’t
WITHOUT EXERCISE AND WITHOUT EXERCISE AND THE GYM, I DON’T THINK MY THE GYM, I DON’T THINK MY MENTAL HEALTH WOULD BE MENTAL HEALTH WOULD BE WHERE IT IS NOW WHERE IT IS NOW
quite so simple as picking back up quite so simple as picking back up where I left off. I was back to the where I left off. I was back to the wooden bar, and I realised it was wooden bar, and I realised it was going to be a long process to build going to be a long process to build back up to the level I was competing back up to the level I was competing at. This was really difficult to process, and I was so disheartened. at. This was really difficult to process, and I was so disheartened.
From there I started coaching Olympic weightlifting to kids instead. From there I started coaching Olympic weightlifting to kids instead. Mental health is something that’s Mental health is something that’s really important to me. I wanted to really important to me. I wanted to help kids like me find their confidence help kids like me find their confidence and sense of belonging. and sense of belonging.
As soon as I was old enough to, I As soon as I was old enough to, I joined a gym and got a personal joined a gym and got a personal
trainer to help with my confidence, and trainer to help with my confidence, and well, I never really left! well, I never really left!
That’s when I saw an advert for a That’s when I saw an advert for a Personal Training course, and I knew I Personal Training course, and I knew I wanted to turn my passion into a career. wanted to turn my passion into a career. Once I passed and got my Personal Once I passed and got my Personal Training qualification, I started working Training qualification, I started working at PureGym. I continued to learn and at PureGym. I continued to learn and went from member to Personal Trainer went from member to Personal Trainer to General Manager. to General Manager.
One of the main things I love about my job is the member interaction, the gym really is a community and it’s so great to be a part of. One of the main things I love about my job is the member interaction, the gym really is a community and it’s so great to be a part of. So, if you’re thinking about becoming So, if you’re thinking about becoming a personal trainer, do it! It’s one of the a personal trainer, do it! It’s one of the most rewarding careers around and most rewarding careers around and gives you a chance to change so many gives you a chance to change so many people’s lives for the better. It can be people’s lives for the better. It can be challenging, but worth it! challenging, but worth it!
And if you’re thinking about joining a And if you’re thinking about joining a gym, and nervous to start, just do it! gym, and nervous to start, just do it! Without exercise and the gym, I don’t Without exercise and the gym, I don’t think my mental health would be where think my mental health would be where it is now. it is now.
