30-Day Challenge Module 16
- Read today's module and watch the video "How Exercise Affects Your Mood."
- Continue to log what you ate today, the portion sizes, and how you felt in your food log. Remember that you are to make at least one recipe from the Soup, Stew & Slow Cooker section of the Recipe Guide this week. If you would like to try the Spiced Red Lentil, Tomato, and Kale Soup recipe CLICK HERE.
- Participate in your choosen cardiovascular activity. Remember you are to implement your action plan to take your cardiovascular activity to the next level starting today.
4 Ways Exercise Can Lift Your Mood
You might have heard that exercise can be a great way to lift your mood and improve the affects of depression and anxiety. While exercise is not, on its own, a treatment for clinical depression, exercise can be as effective as medication for improving mood for people with mild to moderate depression. While you exercise your body releases four natural chemicals into your body that help lift your mood.
When you exercise, your body releases endorphins that interact with the receptors in your brain called neurotransmitters. The neuron receptors that endorphins bind to are the same ones that bind some pain medicines. In other words, by releasing endorphins in the body you diminish the perception of pain. However, unlike many pain medications, the activation of these receptors does not lead to addiction or dependence.
When you exercise your body releases adrenaline, the same chemical that is released during the flight or fight response in an emergency situation. During times of stress, adrenaline increases heart rate, dilates blood vessels, and opens air passages. This allows blood to reach the muscles while enabling better breathing. You might have heard the term "adrenaline rush" where athletes experience an emotional euphoria known as "runner's high" during and after exercise. Studies have shown that you don't need to be an athlete or participate in high intensity exercise in order to experience your own adrenaline rush or "exercise high."
Serotonin is a neurotransmitter thought to be a contributor to feelings of well-being and happiness. Some anti-depressant medication is designed to prevent the breakdown of serotonin. Numerous studies have shown exercise to increase both serotonin production and release. In particular, aerobic exercises like running and biking are the most likely to boost serotonin.
Engaging in pleasurable activities gives us a rush of dopamine, which is a huge pleasure sensor in our body. Even unhealthy patterns, such as smoking, drinking, and over-eating can give people a rush of dopamine, hence why we see many people who are depressed turn to these unhealthy habits. In a previous blog titled Dopamine- How To Use Our Brain's Pleasure Transmitter For Good, I uncover 7 ways we can use dopamine to help us maintain healthy habits. One of those ways is through exercise, which increases blood calcium, stimulating dopamine production and uptake in our bodies.
In the video below Joanne, one of the coaches at iHomeFitness.com, explains how exercise has an effect on your mood.
As a Lifestyle Transformation Coach, my mission and purpose in life is to inspire and empower lifelong positive changes. We understand that making those changes can be difficult and that there is no shame in needing help. All of our 1-on-1 coaching clients receive exclusive access to our entire exercise video library, and can choose to participate in any of our 30-Day Challenges up to six times as part of their coaching package. If you would like to inquire about working with a coach take some time to COMPLETE THIS HEALTH ASSESSMENT.
All Rights Reserved. No part of this program may be reproduced or redistributed without permission in writing from the author. The 30-Day Challenge program does not make any recommendation of medical treatment or medication. No individual should undertake the 30-Day Challenge program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner.