For many years, physical exercise has been touted to be a cure for nearly any ailment, from depression to Alzheimer’s disease to Parkinson’s and more. What would you think if I told you it may even be possible to exercise to happiness?! Physically active people recover from mild depression more quickly, and physical activity is strongly correlated with good mental health as people age ¹. You have probably heard this before, but in order to truly understand, I felt it was time to get specific and even a little scientific about how exercise affects our brains.
It’s fairly simple to recognize how exercise affects our bodies. As we exercise, we build more muscle and/or stamina, two elements that are measurable and obvious. Better fitting pants and heavier weights are clear indicators to understand how effective exercise is for a body. But, recognizing the benefits of exercise to our brains is not as clear to identify.
What triggers happiness in our brains when we exercise? The short answer is based on the release of endorphins. But what exactly does that mean? First, a shallow dive into the science pool…
When we begin exercising, our brains recognize it as stress. As the heart pressure increases, our brains think we are either fighting an enemy or fleeing from it, commonly identified as the fight-or-flight response. To protect ourselves and our brains from stress, a protein called BDNF (Brain-Derived Neurotrophic Factor) is released. BDNF is both protective and reparative to our memory neurons and acts as a reset switch. This is why after exercising, we often think more clearly and feel so at ease, even yes, happy. This experience is by far my favorite part about working out. That moment when the weight of the world has lifted off my shoulders and I know I can get through anything — even whatever crazy WOD Bo had programmed that day. Endorphins, another chemical to fight stress, is also released in our brains at this time. The endorphins’ job is to minimize the discomfort of exercise, blocking any sensations of pain that are even associated with a feeling of euphoria. Overall, during physical activity, our brains are considerably more active than when we are just sitting down or even concentrating mentally.
The important piece to understand is how we can trigger these processes in an optimal and longer lasting way. Now this is where it all gets very interesting. A recent study from Penn State University found that the level of productivity and happiness on a given work day is based more on if you exercise regularly, and not just on that particular day.
“Those who had exercised during the preceding month but not on the day of testing generally did better on the memory test than those who had been sedentary, but did not perform nearly as well as those who had worked out that morning.”
To get the highest level of happiness and benefits for health, the key is not to become a professional athlete. On the contrary, a much smaller amount of daily exercise is needed to reach the level where happiness and productivity for every day life can peak. New York Times best-selling author Gretchen Reynolds has written a whole book about this subject matter, titled The First 20 Minutes. In the book she states, “The first 20 minutes of moving around, if someone has been really sedentary, provide most of the health benefits. You get prolonged life, reduced disease risk — all of those things come in in the first 20-40 minutes of being active.” So really, you can relax and don’t have to be on the look-out for the next killer work-out. (Although I do love them.) All you have to do is get focused and get moving to gain the full happiness boost every day!
“On exercise days, people’s moods significantly improved after exercising. Mood stayed about the same on days they didn’t, with the exception of people’s sense of calm which deteriorated.” (University of Bristol)
As a quick last fact, exercise and the subsequent increase of the BDNF proteins in our brains act as a mood enhancer. So, at the beginning of exercise, the feeling of euphoria is the highest. This means that if you have never exercised before, or not for a long time, your happiness gains will be the highest if you start now.
Exercise and happiness are 2 immensely important things to me. I’d love to hear your thoughts and opinions too.