According to World Health Organization (WHO), global anxiety and depression have increased by a whopping 25% during the first year of the Covid-19 pandemic. The loss of work, social isolation and fear for our health and the health of our loved ones have played a large role in the decline of our mental health.
As we have started coming out of our shells as restrictions are lifted, many are struggling to find their new normal. Exercise routines have been forgotten. Food has been our comfort and Door Dash our lifeline. Where do we begin to pick ourselves up and find happiness again?
Exercise you say? Exercise can make me happy? Really? Yes, Yes and YES!!
The International Journal of Behavioral Nutrition and Physical Activity published a study on “The Reciprocal Effects of Physical Activity and Happiness in Adolescents”. Researchers studied 1484 kids between the ages of 8-17 from 2016-2018. They determined that the number of steps the kids took predicted their happiness for that day. Every additional 1000 steps showed a 20% increase in reported happiness.
In order to fully understand how exercise can make you happier and affects you in so many ways, we need to take a quick dive into what is going on in our brains when you exercise:
An increase in circulating oxygen and blood vessel growth (angiogenesis) in areas of our brain that are associated with rational thinking and social, physical and intellectual performance.
An initial increase with an ultimate decrease in stress hormones (cortisol and epinephrine) over the long term
An increase in neurotransmitters, serotonin and norepinephrine, which accelerate information processing
An upregulation of the neurotrophins: insulin like growth factor (ILGF) and brain derived neurotrophic factor (BDNF) which support dendritic branching and synaptic machinery in the adult brain. These promote neurogenesis, neuroplasticity and neurochemistry which are all directly related to learning and memory.
A release of endorphins, neurotransmitters, which give you that “runner’s high” or that happy feeling
So now that we have covered the science behind it, it’s time to get into all the ways exercise can make us HAPPIER including:
1. Anxiety
Strenuous physical activity can mimic the anxiety response allowing the body to learn how to manage the responses when they occur in other situations.
2. Depression
The American Psychiatric Association recommends exercise as a treatment for depression saying, “Along with mitigating the negative effects of chronic stress on the mind and body, habitual exercise can improve mental health. Many experts believe routine exercise is as powerful in treating anxiety and mood disorders as antidepressants.”
3. Weight Management
Exercise can promote weight loss or weight gain based on the type of exercise you do and your calorie consumption. Physical Activity burns calories and if coupled with dietary restriction, it can promote weight loss. If an increase in caloric intake is coupled with weight training and muscle failure, weight/muscle gain will occur. Remember, muscle burns more calories than fat!!
4. Blood Pressure
Regular exercise and physical activity makes your heart stronger which can pump more blood with less effort. This decreases the force on the arteries and lowers blood pressure.
5. Cholesterol
Regular physical exercise, especially moderate to high intensity cardio, can increase your HDL (good cholesterol) which absorbs the LDL (bad cholesterol) and transports it to the liver for excretion. When coupled with a diet that contains whole, real foods and is heavy in the plant vs animal intake, you can lower total cholesterol, triglycerides, LDL as well as increase HDL levels.
6. Blood Sugar and Risk of Diabetes
Exercise increases insulin sensitivity allowing muscle cells to more efficiently use available insulin to take in glucose during and after activity.
During activity, your muscles contract and are able to take in glucose to use for energy even without availability of insulin.
Exercise can lower blood sugars for up to 24 hours or more afterwards.
With regular physical activity and better blood sugar control with exercise, your hemoglobin A1C can decrease.
7. Heart Disease Risk
Exercise promotes: heart health, cardiovascular endurance, decreased blood pressure, decreased cholesterol levels, weight maintenance, etc. All these factors decrease risk of heart disease.
8. Stress
The “fight or flight” stress hormones, cortisol and epinephrine, increase at the beginning of a workout but ultimately decrease to lower levels after exercise. This is the “good kind” of stress which actually makes the body more resilient to stress over time. Exercise also increases concentration of norepinephrine which can moderate the brains response to stress. It can also prevent stress from becoming depression.
9. Brain Fog
What the heck is brain fog? It is characterized by difficulty remembering things, poor concentration, confusion, and slow thinking. Stress and anxiety can increase brain fog. Regular exercise has been shown to enhance neuroplasticity, or the body’s ability to modify, change and adapt both function and structure throughout life. When coupled with increase in the dopamine and norepinephrine which help with concentration, focus and decision making, the fog is lifted!
10. Physical Activity
Did you know being physically active actually perpetuates physical activity over the short term? When you exercise, you are more inclined to be more active that same day. This is why it is important to try to find ways to move more each day, even more so when working in a sedentary job. Use a standing desk, go for a walk over your lunch hour, get up and stretch, move, dance every hour or two during the day.
11. Strength and Endurance
This is a no brainer. With regular cardiovascular exercise as well as strength training, you will increase your strength and endurance. It is important to incorporate both forms of exercise to maintain cardiovascular health as well as muscle mass as you age. If you need help creating the best exercise program to meet your needs, let us help, contact us here to set up a free 30 minute consultation!
12. Libido/Sex Drive
Exercise increases dopamine secretion enhancing pleasure as well as promotes positive body image and self-esteem. Negative body image, more commonly seen in women compared to men, can promote avoidance of sexual situations. The Journal of Sexual Medicine found that cigarette smoking, alcohol use and lack of physical activity increased sexual dysfunction in men.
13. Energy and Productivity
Have you every been exhausted before a workout then full of energy afterwards? Exercise increases norepinephrine secretion promoting energy. Did you know that research shows that workers who take time for physical activity are more productive and have more energy than their more sedentary peers?
14. Self-esteem
There are so many factors that go into a person’s self esteem but we know that exercise promotes self-efficacy, weight management, happiness, strength, energy, etc. All of these components promote a higher self-esteem.
15. Sleep
Stress and anxiety are the worst enemies of sleep. Exercise allows you to relax and releases those neurotransmitters that help you to combat them both. If you exercise outdoors, the natural light can regulate your sleep-wake cycle allowing for more restful sleep as well.
16. Bone Density
Weight bearing exercises and strength training force the body to work against gravity promoting stronger bones. Even though lighter activities like walking don’t promote osteogenesis to the degree that higher force/impact exercises, it can still decrease the speed of progression of bone loss. Even those with osteoporosis or advanced bone loss, can benefit from exercise.
17. Life Span
Exercise decreases the risk and incidence of chronic disease through many of the methods we have already discussed including blood sugar management, improving lipid profiles, decreasing blood pressure as well as promoting weight management. Regular exercise can increase quality and longevity of life.
18. Confidence
Physical fitness has been shown to promote a positive self-image and boost self-esteem.
19. Life Satisfaction
In July of 2020, the International Journal of Environmental Research and Public Health published a study called “The Relationship between Physical Activity and Life Satisfaction and Happiness among Young, Middle-aged and Older Adults”. They found out of 2345 healthy adults of varying levels of physical activity, the higher the activity level, the higher the reported life satisfaction and happiness.
20. Memory
Studies have shown that regular aerobic exercise seems to increase production of cells in the hippocampus which is a part of the brain that is responsible for memory and learning. The more you exercise, the bigger and stronger your hippocampus and pre-frontal cortex get. These are the two areas that are the most susceptible to neurodegenerative diseases and normal cognitive decline seen with aging. Exercise does not prevent dementia or Alzheimer’s Disease but it can slow deterioration.
21. Focus/Attention
If you are still reading this, you must have amazing focus and attention!
Exercise increases secretion of dopamine promoting focus and decision making as well as norepinephrine which is helpful for concentration.
Conclusion
All types of physical activity can be beneficial in so many ways in your life. Even if you are too busy to give 30 minutes all in one shot, even 2 separate 15-minute or 3 separate 10-minute workouts can promote increased energy and focus during your day. Remember that study of children we discussed at the very beginning? An extra 1000 steps each day can increase your happiness by 20%. Maybe it’s time to buy a pedometer.
Please comment below on what exercises make you happy and why!
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References:
Kimberly Duffy, RDN, LD, CPT
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