1. Get in the Know
Exercise is the best kept secret to maintaining a healthy mood. A body of research has suggested that exercise may be as effective as antidepressant medications in treating depression and the physical problems associated with depression. Exercise, however, brings countless health benefits without the side effects, and the therapeutic effects can be experienced as soon as the first workout.
During exercise, the body produces mood-boosting chemicals called norepinephrine and epinephrine, the body's natural painkillers. These neurotransmitters are chemical cousins with synthetic morphine, a popular painkiller and are responsible the phenomenon known as "runners high." The proper intensity of exercise can improve mood, increase energy, improve sleep and cognition, decrease appetite, decrease chronic pain and increase overall vitality. Intense physical activity lasting at least 20 minutes, moderate intensity exercise lasting for 30 to 45 minutes, or low intensity exercise lasting 60 minutes can produce these mood boosting effects.
2. Use Higher Intensity Cardio
Running, spinning, kickboxing and jump roping are all excellent ways to practice high intensity exercise. Although running is a high-impact, high-intensity exercise, it is also the most convenient. Start with walking and gradually increase the intensity through speed, duration, incline or arm weights until you're able to reach a slow jog. A fast paced walk for 60 minutes, a slow jog for 30 to 45 minutes, or high intensity sprinting for 20 minutes should do the trick. Spinning and kickboxing classes have become popular in fitness clubs, and both are excellent ways to get the heart rate up quickly. Jump roping is convenient and easily transported while traveling. The higher the intensity, the shorter amount of time it takes to produce the positive mental health effects.
3. Learn Mindful Movement
Fast paced walking combined with mindfulness can trigger the release of mood-boosting hormones while eliciting the body's natural relaxation response. By staying mindful of the breath and bodily sensations, and noticing surroundings with each step, the body is able to enter a state of alert relaxation. This can be helpful in decreasing chronic stress, promoting mental clarity and improving mood while providing all of the physical benefits commonly associated with exercise.
In his book entitled "The Relaxation Response," Dr. Herbert Benson suggests applying a meaningful phrase, prayer or song repeatedly with each step to focus the mind. By doing so, the relaxation effect is magnified.
4. Use Resistance Training
Resistance training can become a cardiovascular activity with increased intensity and shorter rest periods. If the primary fitness goal is building muscle, long cardiovascular sessions like jogging may be counterproductive. To build both muscle and mental health, pick up the speed, shorten or skip the breaks and add a few sets to lengthen your resistance training session.
