We all know exercise is good for our bodies, but research shows it benefits our minds, too. We give you nine happy reasons to get moving.
Why do you exercise?
A recent UK survey showed that 40 per cent of respondents exercised to lose weight, 24 per cent to build muscle and 22 per cent to improve fitness. All admirable and entirely valid motivations. But the results also suggest that we see exercise as a means to an end, rather than something that can simply be enjoyed for what it is – a pastime that has the power to lift our mood, boost our energy, raise our self-esteem and generally help us feel better. The World Health Organization recommends we aim for at least 150 minutes of physical activity a week, ideally a mix of moderately intense aerobic activity such as cycling or walking the dog with muscle-strengthening activities such as yoga or circuit training. The key message, though, is that it doesn’t matter what type of exercise you choose, so long as you enjoy it. Here are nine reasons why you will…caitli
1. It makes you feel less stressed
Regular exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. A 12-month study at the University of Turku showed that those people who had taken part in the exercise programme had decreased stress symptoms, increased their physical activity and improved their physical fitness and mental resources. Focusing on your body or your goals as you lap the pool means that other worries are pushed aside.
2. It’s fun
Train like kids and focus not on looks but on the fun aspects – the play and the movement. Jumping, considered by NASA to be the most effective form of exercise, is almost impossible to do without smiling. Just try it!
3. It’s me time
Exercise doesn’t have to involve sport or the gym. It could be gardening, walking or dancing – anything you love that gets you moving and makes you feel good.
4. It lifts your mood
Ever heard of a runner’s high? This is the feeling of elation and exhilaration many runners experience when they hit that sweet spot on a long-distance run and feel they could go on for ever. It’s triggered by a surge of feel-good endorphins in the brain that happens when you’re pushing your body hard – but not too hard. The good news is you don’t have to be a runner to experience this. Even short bursts of cardiovascular exercise will stimulate your brain to produce endorphins, as well as dopamine and serotonin – other chemicals associated with pleasure and happiness. Better still, researchers at the University of Vermont have found that just 20 minutes of exercise can boost your mood for as much as 12 hours afterwards.
5. It’s social
While exercise can be an opportunity to be alone and clear your head, it’s also a chance to spend time with family or friends. Group together to hire a trainer; go for a walk with your partner, join the kids in a game of bat down – or even use your baby (correctly and safely held, of course) as a weight in part of your workout routine.
6. It energises you
Researchers at the University of Georgia found overwhelming evidence that regular exercise plays a significant role in increasing energy levels and reducing fatigue. “People are always looking for the next sports drink or cup of coffee that will give them the extra edge,” says lead author Tim Puetz. “But it may be that getting out and doing physical activity every morning can provide the spark of energy they are looking for.’
7. It helps you sleep
Provided you’re not doing star jumps just before you leap between the sheets, exercising will help you fall asleep. To sleep well, we need our body temperature to drop, and exercising – at the right time of day – helps it to fall lower than it would otherwise. Experts recommend 20 minutes’ exercise three to six hours before bedtime.
8. It can help to treat depression
Given the mood-boosting and stress[1]busting effects of exercise, it’s perhaps not surprising that it has also been shown to have a positive effect on depression and anxiety – the UK’s NHS even recommends it as a treatment option. A study by psychologist James Blumenthal at Duke University also found that the more a person exercised, the less likely they were to see depressive symptoms return. “For each 50-minute increment of exercise, there was an accompanying 50 per cent reduction in relapse risk,” says Blumenthal. “Findings from these studies indicate that a modest exercise programme is an effective and robust treatment for patients with major depression,” he explains.
9. It boosts confidence
Of course, if you’re exercising to lose weight or tone your tummy and you start seeing results, you’re going to feel better about yourself. But what if you don’t see the improvements you’re after, or they take longer to materialise than you’d hoped? A study by the University of Florida found it couldn’t matter less – so long as you’re putting in the legwork, you’re going to have a better body image. “People who don’t achieve workout milestones such as losing fat, gaining strength or boosting cardiovascular fitness feel just as good about their bodies as their more athletic counterparts,” said Heather Hausenblas, who conducted the research.
GET FIT, FEEL BETTER: Why being happy boosts your fitness We’ve seen how fitness makes you happy – and the even better news is that it’s a virtuous circle: being happy makes you fitter. In the US, researchers at Vanderbilt University found 10–15 minutes of giggling can burn off the calories of a square of chocolate. And a good belly laugh works the abdominal muscles and helps support good posture and achieve a strong core.
Read more: What to eat to fuel your fitness
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