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| Feeling lethargic, worn out, and sleepy? |
Do you need extra vigor to complete your to-do list.Instead of putting off your alarm or drinking a couple of additional cups of coffee, go to the gym to work up a sweat. According to Neil Paulvin, DO, a regenerative medicine physician with a private practice in New York City, exercise has two advantages for your energy level. Exercise enhances your body's fitness and mood, contributing to general health and well-being.
Exercise's physical advantages increase energy.
Physical changes brought about by exercise can help you feel more energized.
Boosts endorphin production are neurochemicals, or hormones, in the brain that are created and stored in the brain's hypothalamus and pituitary gland, Dr. Paulvin explains. Your body releases these hormones as you exercise, especially when you challenge yourself with moderate-intensity activities like aerobic exercise, moderate-intensity exercise, and weight training. Endorphin levels increase one hour after exercise, according to research. According to Paulvin, this post-exercise endorphin release also aids in pain relief, stress reduction, and increased general well-being. Running "runner's high."
Increases heart health. Your cardiovascular health will improve due to exercise, giving you more stamina throughout the day. The American Heart Association advises engaging in at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity per week (such as tennis, water aerobics, and brisk walking) for cardiovascular health.
Enhances sleep Certainly, regular exercise can improve your sleep quality, which will help you wake up feeling more rested and rejuvenated. Research in the Journal of Sleep Research examined individuals with insomnia who completed at least 150 minutes of weekly moderate-intensity physical activity. Researchers discovered that this level of physical activity was linked to improved mood and a notable reduction in the intensity of insomnia symptoms.
Increases focus After a solid workout, our mental energy increases, and we feel more prepared to take on the world since endorphins have increased our physical energy. A study of healthy adults 65 years and older found that engaging in three sessions per week of moderate physical activity over 12 weeks improved cognitive performance, including memory. The study was published in the September 2021 Clinical Practice & Epidemiology in Mental Health issue. Another investigation of senior citizens revealed that 24 weeks of moderate aerobic exercise enhanced cognitive performance, particularly concentration. This study was published in Oxidative Medicine and Cellular Longevity. A study published in Perceptual and Motor Skills journal indicated that a high-intensity training session increased cognitive performance concerning attention and short-term memory tests. Other researchers have hypothesized that higher-intensity exercises might have a different beneficial effect.
The Psychological and Mental Health Advantages of Mood-Boosting Exercise.
Being more energetic improves your mood. Nevertheless, there are a few additional ways that moving your body through exercise can enhance your psychological and mental health as well.
Gail Saltz, MD, a psychiatrist and clinical associate professor of psychiatry at NewYork-Presbyterian Hospital and Weill Cornell Medical, adds that exercise frequently enhances alertness and cognitive performance over the long term, improving one's mood.
She says a more upbeat attitude is achieved by reducing tension and anxiety and working up a sweat. According to Dr. Saltz, dopamine and serotonin, two neurotransmitters involved in mood maintenance, are released due to exercise. Also, it reduces the hormone cortisol secretion, which rises when we experience long-term stress. Our brain cells benefit from these hormone changes, which increase cognitive performance and lift mood.
Regular exercise is linked to a lower risk of depression, according to a wide body of studies. According to a review published in the journal Neuropsychobiology, exercise is associated with releasing neurotransmitters and proteins called neurotrophic factors, which cause nerves to make new connections, possibly improving brain function and possibly reducing the reduction of depressive symptoms.
Also, getting out of the house and socializing with others—like going to the gym, the park, or joining a group exercise class—can help you feel less isolated. Loneliness is nothing to underestimate; emotions of social isolation can have numerous detrimental repercussions on our health and well-being.
The risk of early mortality, dementia, incident coronary heart disease, and stroke has been linked to social isolation, according to a review of studies published in February 2020 in the National Academies of Sciences, Engineering, and Medicine.
Which Exercises Energize You the Most?
Your energy level will increase with any physical activity that increases your heart rate, blood flow, and endorphin release. Your heart will be strengthened by good cardiovascular activity, which will also increase your stamina.
Saltz advises any aerobic exercise to improve your energy and mood. "Ideally, the activity you are doing would elevate your heart rate significantly for at least 30 minutes," advises the expert. The effects of doing this three to four times each week are mildly antidepressant.
Research supports the benefits of exercise for depression. Aerobic exercise, according to a review of studies published in the January 2023 issue of Depression and Anxiety, was found to be an effective antidepressant intervention in adult patients (ages 18 to 65) with a clinical diagnosis of major depression.
Yet lower-intensity exercise, like yoga, has also suggested positive effects on mood. According to research, yoga may help lower anxiety and despair. According to a review of studies published in October 2019 in the Journal of Yoga, Physical Therapy, and Rehabilitation, yoga may be a potential complementary treatment strategy to medication and psychotherapy.
According to a paper published in Frontiers in Psychology, regular, light exercise is still related to decreased levels of depression.
And a study that looked at data from 1.2 million adults aged 18 and older in 2011, 2013, and 2015 and was published in September 2022 in the journal the Lancet Psychiatry found that people who reported exercising also reported having fewer days of poor mental health in the month before the survey, and that all types of exercise (including running, cycling, walking, gym exercise, winter sports, and others) were linked to a lower overall mental health burden.
The bottom conclusion is that it depends on you and what you enjoy doing. "It is advisable to start with an activity a person appreciates when trying to add fitness to your regimen for better mental health," advises Saltz. You're most likely to stick with that, she claims.
Choose a task that excites you and sounds like fun. Play a game of tennis, basketball, or football. Join a friend for a jog, a stroll, or a bike ride. Spend some alone time listening to music or watching your favorite TV show while working at the gym on the elliptical or stair climber. Take a hike or bring your kids to a park to play with them there.
A local gym likely offers a variety of cardiovascular exercise courses, including spinning, kickboxing, and other martial arts.
The secret is to discover an activity you enjoy, stick with it, and experience the long-lasting advantages of a regular exercise schedule. And if you need help forming the habit or are trying to figure out what to do, consider group classes, working with a trainer, and exploring local recreation options.
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