“You are only one workout away from a good mood.” — Anonymous
Is there really such a thing as a “runner’s high”? And do we all have to “hit the wall” first before we get there ourselves?
Fortunately, while runners do experience a rush of adrenaline and other rewarding brain chemicals, we don’t have to be runners to experience a mental boost from exercise — and we don’t even have to work ourselves past the points of exhaustion.
Regular daily exercise, including at mild and moderate levels, can boost our mood and thought processes, helping us feel happier and more relaxed.
A great deal of research indicates that our emotional state, mood, and ability to focus can be improved by a single session of exercise.
In fact, research has found that one episode of exercise can leave us more relaxed, energized, and calm — and that these feelings can last for as long as an entire day. It doesn’t matter our age or fitness level; simply engaging in exercise leaves us better off compared to people who haven’t exercised.
Exercise also helps us feel a sense of accomplishment, boosting our self-confidence and improving our sense of well-being. Exercise can even be considered “medicine” for individuals with mood disorders, anxiety, PTSD, and depression. Those who exercise as part of their mental health treatment have better outcomes and feel better at any age after exercising, whether or not they require other treatments.
As for the optimal intensity level, most studies indicate that “moderate” exercise is most beneficial. Moderate means feeling like we’re exerting ourselves but that we can still speak short sentences. If we’re gasping for air, we’re working too hard; if we can still sing, we’re not working hard enough.
It’s important to find a balance when exercising because, as with anything else, it’s possible to overdo it. For example, one of the benefits of exercise is that it stimulates cortisol production, which can help with memory and alertness. On the other hand, too much cortisol can have negative effects on our bodies and moods.
