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Exercising will help lift your mood! A perfect way to beat the January blues.

  • dannidobsonpt
  • Jan 13, 2020
  • 4 min read

Dark Mornings, dark nights...beat them away with EXERCISE!

Christmas has passed, the decorations are down the family have returned to their lives. It's dark early and its cold....January can be a time when people feel a bit low. Even if you are not planning on going to a gym, now is the time to start some form of exercise. Even walking every day outside will help!


Exercise is great way to lift your mood and improve your ability to deal with stress. When you exercise, your body often feels more relaxed and calm, but there are mental benefits too.


How Exercise Improves Mood



When you engage in medium/high-intensity exercise, your body and brain produce hormones and neurotransmitters. These have a positive impact on your mood, memory, energy levels, and sense of well-being. Some of these are known as endorphins, the body's feel-good chemicals. They can result in the "runner's high" that you hear joggers talk about. 


After exercise, your muscles are tired, but you often feel more relaxed. You may also feel a sense of accomplishment, which boosts your self-confidence and improves your sense of well-being. Thanks to you exercising, the tension and stress in your muscles and your mind are reduced.


While exercise is not, on its own, a treatment for depression. Studies show that even a single bout of exercise results in positive changes in brain chemicals and can improve your mood. A study (https://content.iospress.com/articles/brain-plasticity/bpl160040) on the effects of exercise published in the journal Brain Plasticity, found that after exercise, people reported a better mood with decreases in tension, depression, and anger.


In fact, for people with mild or moderate depression, 30 minutes of intense exercise may be effective for improving mood. In this article: (https://www.sciencedirect.com/science/article/abs/pii/S0165032715314221?via%3Dihub) it looked at 23 randomised controlled studies. It found combining exercise with conventional medication and cognitive behavioural therapy treatment for depression reduced depression symptoms even more.


Most studies on exercise and mood show that 30 minutes of daily exercise is enough to reap the benefits. More exercise isn't necessarily going to make you happier, and as with anything, it's possible to overdo it. For example, one of the benefits of exercise is that it stimulates cortisol production, which can help with memory and alertness. On the other hand, too much cortisol can have negative effects on your body and for your mood, so start but don't go too far!. (see: https://www.verywellmind.com/cortisol-and-depression-1066764).


Types of Exercises to Improve Mood

When it comes to exercise, it's crucial that you pick something you enjoy. Cardiovascular exercise is great, but if you hate running or swimming then you most probably you won't stick with it. When an activity is more enjoyable, the chances are better for long-term adherence.


For your exercise choices, you might try a mix of solitary activities like walking, swimming, or gardening, combined with some group activities. Something like high-intensity interval training classes. Dancing classes, group hikes/dog walking or club bike rides are great. In addition to the physical and endorphin benefits of exercise you benefit from social interaction. Having a chat with like minded people can often boost your mood and make you some new friends!


Try some or all of the following activities. Some people get bored with the same exercise day after day; others relish the routine. Consider keeping the exercises you love as your base workout. Then try swapping in other activities as your mood, schedule, or our Yorkshire weather changes. For group classes, keep your eye open for seasonal discounts or Groupon offers (or contact me, I can point you towards some local groups and classes).


Cardiovascular and Aerobic Exercises


Cardiovascular and aerobic exercises are great for creating the intensity required for the release of mood-raising endorphins in your body. Aerobic exercises are those that get your heart rate up, like jogging, swimming, cycling, brisk walking, or using a rowing machine. You can also get your heart rate up by doing activities like gardening and dancing—both have been shown to reduce depression and anxiety.


Resistance Training


Resistance Training or exercising with weights, be that kettlebells, dumbbells, bands or barbells is really good for you, both body and mind. Whilst I often go on about the need to maintain your muscle mass and strength (can we say that is a given)? It was found that the mental health benefits were pronounced for people performing low-to-moderate intensity strength training. If you like the detail, click the links to these studies and articles:


Yoga


Yoga is a system of holistic health and spiritual growth which focuses on meditation, breathing exercises, and physical postures. Unless you're doing an active flow or vinyasa yoga class, yoga doesn't provide much of an aerobic workout. It can, however, teach you how to relax, release tension, stretch tight muscles, and even strengthen weak ones. Performing yoga regularly can help ease anxiety and improve feelings of well-being.


Tai Chi

A traditional Chinese exercise that is practiced worldwide, tai chi can benefit people who experience symptoms of anxiety and depression, and it has been shown to improve immune function as well as to increase the blood levels of feel-good endorphins.


Anyone can do tai chi because the movements are easily learned and repetitive. It doesn't require strength or endurance but instead focuses on the form of the movements and breathing. Tai chi is considered a self-healing practice. According to traditional Chinese medicine, the practice helps to alleviate energy blockages in the body, which helps to prevent or treat certain diseases.



30 Minutes walking is that too much to ask?


As a Personal Trainer, I firmly believe in the benefits of exercise. The body and mind are not separate things, they are entwined, part of us.


Go on! There is an exercise that really suits you. Find what it is, get outside, for at least half an hour a day... just walking is better than nothing! If you don't feel confident to start, or don't know where to start...give me a call! I can help point you to towards something or a group that would be more than happy to help.


Please feel free to contact me via mail, Facebook, telephone or my Website! I hope to see more of you out and about shaking off the cobwebs and the winter blues!


Danni X


Contact me by e-mail: dannidobsonpt@outlook.com

Call/Text 07811 888394

Facebook @Dannidobsonpt








 
 
 

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