How to Boost Your Mood Through Exercise

Опубликовал Admin
4-10-2016, 19:45
Though you may not want to get up and move around when you are in a bad mood, doing so can help to release feel good chemicals in your brain and increase your body temperature, which can help to calm your body down. Studies have shown that exercise can boost your mood and help you fight off feelings of depression, anxiety, and stress. You may try creating a structured exercise program or opt for doing physical activity throughout your day. You should also learn how exercise can boost your mood and lead to a healthier, happier lifestyle.

Creating a Structured Exercise Program

  1. Join a gym or set up a home gym. To set yourself up for a structured exercise program, you may consider joining a gym that is in your home area or close to your workplace. Look for a gym that will suit your budget and your exercise needs. Joining a gym will give you access to exercise equipment and exercise classes. You may also feel you will be more likely to exercise if you have a specific place or area for exercise that is not in your home.
    • If you cannot afford to join a gym, you may opt for buying some basic gym equipment and using it at home. You may designate an area of your home for exercise so you have a specific space where you can workout.
    • You may buy a set of free weights and an exercise ball to start with. Over time, you may invest in an exercise bench and an exercise band so you can do other exercises at home.
  2. Include cardio exercise. Doing cardio exercises like running, jogging, or biking can all help to boost your mood and fight off feelings of depression or anxiety. Try to do 30 minutes of intense cardio exercise a day.
    • You may go for a 30 minute run in the morning before work or after class in the evening as part of a structured exercise program. You may also warm up with 30 minutes of cardio exercise at the gym before moving on to other exercises.
  3. Try interval training. You can add interval training to your structured exercise program to push yourself and get fit. Interval training is when you perform bursts of intense physical activity, followed by intervals of lighter physical activity. Interval training can be a good way to get in shape and challenge your body with different levels of physical activity. You may create your own interval training program or use an existing interval training program that you find online or by talking with a professional trainer.
    • For example, you may do interval training when you go running where you sprint for one minute, followed by two minutes of running at a regular speed. Or you may alternate between running at a high speed for two minutes and walking fast for two minutes.
    • You can also do interval training where you do several different exercises at various speeds. For example, you may run on a treadmill for five minutes, followed by three sets of push ups. Then, you may run on the treadmill for five minutes, followed by three sets of sit ups.
  4. Commit to a weekly exercise class. You may find it easier to exercise on a regular basis by taking an exercise class once a week or several times a week. You may commit to a weekly exercise class with a friend at your gym or take a class on your own. Having a set time for a fitness class every week can help you channel any stress or anxiety you may be feeling into exercise on a consistent basis.
    • Many people find aerobics classes and dance classes to be a fun way to exercise and burn calories. You may also try a yoga class for a more calming, relaxing workout.
  5. Work with a trainer. Working with a professional fitness trainer can help you get the most out of your exercise program and ensure you are exercising safely. You may request a trainer at a gym or arrange for a trainer to visit you at home.
    • Sessions with a trainer can be expensive so you may decide to only do a few training sessions at a time. You may ask for tips from the trainer and work with them to create a custom exercise plan.

Doing Physical Activity Throughout the Day

  1. Walk or bike to work or school. If you are not sold on a set exercise program, you can try adding physical activity to your daily routine. Adding even a little physical activity to your day can go a long way to improving your mood. Do this by walking or biking to work or school. You may also take the bus to work or school and get off a few stops early so you can walk the rest of the way.
    • You may also try to get into the habit of biking to school or work on a daily basis. If you cannot bike every day you may try biking once or twice a week so you are doing some physical activity during the week.
    • If you have to drive to work, you can try parking further away and walking to the office. This will allow you to still get some exercise in at the start and end of your day.
  2. Work on your feet. Doing work that requires physical movement, such as doing laundry, cleaning the house, or running papers up and down several floors in the office, can allow you to get a little workout in your day. Try to work on your feet, rather than sit down all the time.
    • You may opt to do housework once a day to get a little physical activity or add tasks that force you to get up and move around at work.
    • Rather than opt for the elevator or the escalators at work or school, go for the stairs. Taking the stairs once or twice a day can allow you to add some physical activity to your day and get you moving.
  3. Do quick, easy exercises throughout the day. You can also add physical activity to your routine by doing quick, easy exercises throughout the day. Doing even a few exercises throughout the day can help to boost your mood and keep you feeling energized.
    • For example, you may do sit ups every hour on the hour or push ups every time you file paperwork. You may also try going for a jog around the office or around school once you have done a task.

Understanding the Positive Effects of Exercise

  1. Use exercise to improve your confidence. Studies have shown that exercise can improve your feeling of self worth and your self esteem. Feeling confident about your physical appearance can help you feel confident mentally and emotionally.
    • You can also gain confidence by meeting your fitness goals, even if they are small or gradual. Achieving even one or two fitness goals a month can help you feel accomplished and motivate you to feel proud of yourself.
  2. Expand your social network through exercise. Exercise can also help you meet others and socialize with new people. You may meet new friends at the gym or in a fitness class. You may also meet others on your running route or while you are working out in a public space.
    • You may also feel more comfortable meeting people when you are exercising as it may be easier to connect and chat when you have fitness in common.
  3. Channel stressful emotions into exercise. You can also process any stressful emotions you are having by exercising and working out. Rather than keep these intense emotions to yourself, you can try channeling them into productive actions like working out. Studies have shown that exercising regularly can help reduce feelings of stress, anxiety, and depression.
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