-
サマリー
activate_samplebutton_t1
あらすじ・解説
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...