Exercises To Increase Dopamine

Dopamine is a chemical in the brain responsible for feelings of contentment, happiness and motivation. An individual with low levels of dopamine may experience prolonged periods of sadness and lack of energy. Implementing many types of exercise will boost levels of dopamine and improve your mood and energy levels. A study at the University of Southern California links exercise with increased dopamine levels in the brains of mice.

Walking, Jogging and Running

If you are not accustomed to regular aerobic exercise, begin with walking on a treadmill or walking around your neighborhood at a steady pace for 20 minutes five days a week. Once you can perform this exercise on a regular basis, increase the time you are walking at a higher intensity. Graduate to jogging for at least 30 minutes a day five days a week. As you physically progress, attempt to work up to a full run for at least 30 minutes at a time most days of the week.

Bicycling

Bicycling can be performed on a recumbent bike at a gym or in your home, or you may choose to take a bike ride around your community. Hilly terrain will help to increase your heart rate, which may have a greater effect on your overall mood when performed on a regular basis. Start off slowly if you need to, biking on flat terrain for at least 20 minutes at a time five days a week. You may choose to bike two days a week and walk, jog or run three days a week. As long as you are performing regular aerobic exercise, you will reap the benefits of increased dopamine levels.

Swimming and Water Aerobics

Swimming is a method of aerobic activity that is easy on your joints while providing the full mental benefit of regular exercise. You may choose to join a local swimming pool or participate in water aerobics classes. Water aerobics provides a full-body workout in a social environment that many people enjoy. If you prefer to swim alone, try a variety of swimming methods to stay interested in the sport, such as the backstroke, breast stroke, side stroke, butterfly or freestyle swimming.

Playing Sports

Many sports provide an aerobic workout while you enjoy your friends' company. Tennis, basketball and racquetball are high-intensity sports that give you an essential aerobic workout. Find out if your place of employment or church offers team sports that you may participate in. You may also choose to join a bowling league or other amateur sports team in your community for exercise and a social outlet that will raise dopamine levels while you meet new people with common interests.