Move for better mood

 Can exercise really make us happier, more resilient and more energetic?

Episode 142 Move for Better Mood

Have you ever said to yourself, I'm so tired? And then you just want to sit on the couch and scroll through social media or watch your favorite series?  This is not rest. And it won't fix your lack of energy. In fact, it will make it worse. Sitting zaps your energy and it's a vicious cycle. You sit and do nothing rewind and repeat.  It's time to change gears and shift out of neutral and get a boost of energy. And if you're already on the movement train, stay tuned. I think you'll enjoy the science. In fact, let's start there. Today in mini medical school, we're going to review the family of neurochemicals that are responsible for mood. And if you haven't even been introduced to endorphins, dopamine and serotonin, you might want to listen to episode 141. How food affects mood. I'll put a link in the show notes. These neuro-transmitters can improve mood and reduce feelings of stress and anxiety.

Also cortisol levels can be reduced by exercise, which creates feelings of relaxation and improved mood,  not to mention the effects on sleep, metabolism and weight.  Let's start with some basics. There is a difference between physical activity and exercise.  Physical activity is anything that gets you moving and requires energy; things like cooking and cleaning the kitchen or housework of any kind yard work, even just going to the grocery store. That's considered physical activity.  Exercise on the other hand is intentional activity for the purpose of physical fitness. This is things like running, classes at the gym, lifting weights, doing aerobics. These things are considered exercise.  Physical activity and exercise benefit both physical and mental health.

In addition to reducing symptoms of anxiety and depression, sleep patterns may be improved. And lack of sleep definitely affects mood. Who doesn't have a more positive outlook after a restful night of sleep.  And speaking of sleep. If this is something you struggle with, you're going to want to make sure you're on my email list. Because we're going to do a whole series on sleep very soon. Check the show notes for a link on how to sign up or just go to my website, www.healthylooksgreatonyou.com  

When you exercise, it opens up the blood vessels and improves blood flow to important organs, you know, like the brain. And that can help with mental clarity and overall brain health. You know, we used to think that adults could not grow new brain cells, but it turns out that's wrong. So think of exercise as fertilizer for forming new blood vessels and they may be able to nurture new neural connections which can improve cognitive function. We call that process neurogenesis. And to me it's pretty exciting. And if that's not enough reason to get off the couch, there are some studies that suggest that regular exercise may at the very least delay dementia in people who are predisposed to it.  

Exercise also has a significant impact on health conditions like diabetes, high blood pressure, high cholesterol and arthritis.  People who are active tend to have more self-esteem and confidence and listen, there is a difference between being fit and thin. But if weight is your concern, remember, 80% is related to diet, not exercise. It takes a lot of exercise to lose weight.  But you can also be very skinny and very physically unfit.  Now, before we dive into how physical activity and exercise can help lessen symptoms of anxiety and depression. I want to do a little dissection on the runner's high.

And listen, I had never run enough to get a high, but I have experienced this sense of euphoria while pedaling my bicycle. And if you've never felt it, it's unbelievable. And even if you're not planning to lace up and train for a marathon, the biochemistry is pretty fascinating. Here's what happens: you start running or exercising very intensely and you get your heart pumping and it works harder and harder to increase the heart rate to make sure your muscles and brain are getting enough oxygen. And speaking of oxygen, you'll start huffing and puffing. But you keep going, pounding the pavement or the trail or whatever, and your body starts dumping endorphins into your bloodstream. 

And wow! There's this burst of euphoria and burst of energy that makes you feel like you can conquer the world and keep going.  It doesn't last long, and it's actually pretty uncommon to experience. But it gives us a little inside look at what exercise can do naturally to cause feelings of elation.  But here's the deal. You don't have to train for an iron man to see benefits. Even moderate levels of exercise may improve mental health, lessening feelings of depression and anxiety. And the benefits of regular physical activity on mood are not temporary like the runner's high.  When you think about someone who is physically fit, you picture someone with big ol' well defined muscles.  But it's not just the external that gets the benefit. People who exercise regularly have not only bigger muscles, but also a bigger hippocampus. The hippocampus is the part of the brain that processes memory and learning. So exercise can improve memory, and help focus, particularly on what we call the ability to switch tasks without chasing squirrels.  But let's get back to mood specifically depression and anxiety. 

And before I take another step, I want to acknowledge that depression and anxiety are serious mental health disorders. And I am in no way, suggesting that a run around the block is going to fix it all. If you need help, please see your doctor or mental health care provider. There are lots of good medications and effective therapies. But there are also a lot of studies that look at the impact of exercise on mental wellbeing. 

And while it might not be a cure for significant anxiety and depression, there is no doubt it has a positive impact on mood.  Setting fitness goals or completing challenges can give you a sense of accomplishment and that helps you gain confidence.

And if you participate in group fitness, and I highly recommend that you do, you get an opportunity to have conversations and social interactions and meet new people. And that's good for your mental health. Anything positive you do for your mind takes you in the right direction. Whereas negativity takes you the wrong way. For example, turning to alcohol or tobacco or junk food to cope is not going to help your symptoms and ultimately leads to worsening. However, doing something good for your body, like exercising will make you feel better and feel good about yourself.  And when you're thinking about your feet, it's kind of hard to think about your problems.

Exercise can stop the worry cycle that leads to less anxious thoughts and symptoms of depression. Right now, there's a lot of research being done to understand the exercise connection with mental health. But we know that it can help move you forward, and especially help at keeping you in a good space in your head. So how much exercise do you need? Well, the general recommendation for all healthy adults is a minimum of 150 minutes of moderate aerobic exercise per week.  If you missed the episode on fitness, I'll put a link in the show notes, but here's one thing you need to know. Moderate exercise means, you can still talk, but you can't sing.  I mean, I can't sing anyway, but that's not because I'm breathing hard. But, you know what I mean? 

Did you know that 20% of adults struggle with anxiety? And if you're one of them, you're going to want to listen to my interview with Dr. Michelle Bengston. She's a clinical neuropsychologist and she wrote a book called, "Breaking Anxiety's Grip." It's a great episode and I'll put a link in the shownotes. 

Anxiety has a significant impact on your overall health.  And here's the irony people with anxiety tend to be less active. So if you're sitting on the couch feeling down and you're in that vicious cycle. Where's the exit?  If you're using activity to improve your mood, you're going to need to do it every single day. 

Add some activity in little increments like take the stairs instead of the elevator, park at the spot that's fartherest from the store, not the closest one. And never drive to the mailbox. Even a little activity may help though. So can you find 10 or 15 minutes in your day to do some aerobic exercise? Because that's best. Or maybe you can take a class or go for a walk or dance in the kitchen or skip down the street. 

Once when my son was about seven or eight years old, we had a series of unfortunate events in our family.  I'm not talking about little things I'm talking about big things. And we were pretty devastated.  I was trying to explain all of this to my little boy and he looked up at me and said, "Mom, can we skip?  And I said, what. And he said, can we skip? Because when you skip, you feel happy.

It was after dark. But we went outside, held hands and skipped right on down the street.  I've always wondered if any of the neighbors were watching, but you know what? It worked we skipped and we felt happy. Usually, you skip because you feel happy, but I think the reverse is true as well. So if you're having a particularly bad day because of bad circumstances, and let me know if it works for you. 

But listen, the effects are cumulative. Once your mood improves, it's easier to start doing things that improve your mood. And the opposite is true as well. So this really is a cycle. And to make sure you stick with it,  find something you enjoy doing. Maybe you want to set some smart goals, you remember smart goals, right? 

S. For specific, like I'm going to skip.  

M is for measurable. I'm going to skip to the neighbor's house.

A is for accountable. Accountability makes a huge difference in achieving your goals. So I'm going to skip with my son. 

R is for Relevant. I'm going to skip so I don't feel blue.

T is time bound. I'm going to skip every night. 

Now, we all have good intentions, but sometimes there are barriers to success. And it's super helpful to identify those barriers so that you can overcome them. I have a course called seven day prescription for change. If you're interested, there's a link in the show notes. It's kind of intense, but it's only a week. There's a downloadable workbook and videos that you can watch to help you meet your goals. 

But don't think of exercise as a hard pill to swallow. There are enough things in life that you should do. Instead think of it as therapy. A tool to help you improve your mood.  Exercise distracts your mind from the worry cycle. It can decrease muscle tension, increase your heart rate and release those feel good neurotransmitters that improve mood. It actually changes the brain in ways that help us think more clearly and calm our emotions.  The effect is cumulative. 

The more exercise, the better.  But a single burst of activity can mitigate anxiety over a situation such as skipping. And here's another thing that helps. Get out in nature. Studies have shown  that time in nature has a calming effect.

So. If you exercise outdoor, you get a double benefit.  Now depression is a serious condition and it affects over two and a half million people throughout the world. And I'm not suggesting that people with moderate or severe depression can sweat it off. But exercise does dampen the effect of stress and stress takes a serious toll on our body and our mind.

And the best exercise is one that you enjoy and that you're going to stick with over the long haul, but mix it up so you don't get bored.  

Aerobic exercise is best, but any physical activity helps. Remember physical activity is just movement, like getting out in the garden and getting your hands in the dirt that is very therapeutic for a lot of people. Or play pickle ball.  Goodness knows that's gone viral recently. 

My stepson is getting married soon. And so my husband and I dance in the kitchen and I can promise you, we laugh.  Partly because our dancing skills are out of sync. 

But what if you feel worn out by your daily activities? Well exercise regularly and you'll feel better physically and not be worn out by those daily activities. And then that makes you feel better physically, and that makes you feel better mentally. And then you want to exercise. See how this goes. It is definitely a cycle.  

And what about yoga?  Yoga is an ancient Chinese practice that focuses on holistic health,  meditation, exercises and physical postures.  Now, if you're doing flow, you  might get your heart rate up, but most of the time you're holding poses. And if you don't focus, then you will not be able to balance. 

So when you change your focus, to maybe that spot on the floor so that you don't fall over you're not really thinking about all the stuff that's making you anxious. So that's how that works.   And when it comes to focus, you have a choice.  And it can become a habit to focus on your problems. That's why scripture tells us, fix your eyes on Jesus. He is the author and perfecter of our faith. 

But if you feel stuck in your feelings, of anxiousness and  depressive symptoms. and I use the word depressive symptoms, because what I'm really talking about is just feeling down or feeling blue.

Then move out of that place.  It's going to require some effort.  But are you ready to get moving? Because movement makes you feel more healthy and healthy looks great on you.  

RESOURCES:

How Food Affects Mood

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7 Day Prescription for Change

Breaking Anxiety's Grip with Dr. Michelle Bengston