How you choose to practice and organize your training, including the amount and intensity of exercise, are the key factors that can improve your mood afterwards.
Studies have proved: you almost always end up doing a sports exercise with a more positive mood before you practice.
According to the Washington Post, physical training sessions will lead to both forms of positive mood that many psychologists have mentioned: positive dynamics at a high level (feeling sensitive, excited, happiness) and positive dynamics are low (feel peaceful, happy and relaxed).
So if you want to “increase good mood” by practicing, be assured that the results are real and have been confirmed through research. Practicing anything will be better than not practicing.
However, to achieve the best effect, pay attention to the structure of the exercise that suits yourself best.
Why does exercise help reduce stress?
To know how to structure the exercise appropriately, you should understand why physical exercises help us to be more happy.
You may have heard of hormones endorphin, a neurotransmitter in the brain that works to create positive emotions, improve mood, relieve pain and much more. Endorphin spreads in larger quantities during exercise.
Along with endorphins, during exercise, the brain also “enjoys” higher levels of endocannabinoids. This is an endogenous group of cannabinoid receptors that are important for many basic functions of the human body such as appetite, good immune function, metabolism, food digestion, no pain, good sleep, well memory, good mood, digestion, response to inflammation and many other types.
Neurotransmitters and other good chemicals in the brain also work at a higher level during exercise.
Another factor that helps stabilize mood when exercising is due to a slight increase in body temperature, thereby reducing muscle tension.
“After exercising, the nervous system is more calmer now, the muscles are relaxed and that conveys information to the brain so that you can feel good,” said J. Carson Smith, professor of science. campaigning at the University of Maryland .
Exercising is also a regular opportunity to sharpen your self-confidence, and giving you more confidence that you can fulfill your goals. For some people, the more difficult the exercise is, the happier their mood.
How to practice?
First of all, the type of exercise
Aerobic exercises tend to work to create more positive chemicals for the brain than non-aerobic exercises, like weight lifting.
However, it is necessary to repeat this idea once again: the best exercise is the one that suits you and you love it. If you like indoor cycling, running or swimming, just practice them. Your favorite subject is the core to maintaining perseverance.
Even if you do not have time to practice “mainstream” sports, doing small movements such as short walks, stretching few yoga moves or climbing stairs, and playing indoor games will also help your mood more relieved.
Training time
Even at night walking around the building or over the roof has helped to boost blood circulation and will improve your mood. However to improve the mood significantly, you need at least 20 minutes of exercise as recommended by most studies.
It may be better to practice longer, as long as you can practice and not get stressed / exhausted or hurt while continuing to practice. The level of endorphins begins to increase after about an hour of moderate aerobic activity and increases exponentially thereafter.
Intensity training
If we will talk about the development of beneficial chemicals in the brain when exercising, the intensity increases gradually from easy to medium – but hard to be the best. If you exercise at heart rate, this level will be about 60-80% of your maximum heart rate.
For example, the University of Arizona study found that levels of endocannabinoid increased to the highest levels when people ran at easy or moderate speeds for 30 minutes. When people walk or run very fast for 30 minutes, their level of endocannabinoid decreases.
However, psychology plays an important role here. A Wisconsin University study found that people would be in a better mood when they were able to choose their own intensity without having to follow a prescribed level, even if their level of endocannabinoid was still higher after must practice according to that regulation.
Exercise is also important
More and more research supports the “green” practice, ie, practicing in nature. In about 8-10 minutes in the park, brain activity related to fatigue and stress will decrease, while meditation and calm activity will increase.
Appropriate practice time
For those who have traditional exercise habits, many people think that early morning training will help the mood better to start the day.
However, there are many studies that suggest that after-hours of training will help stabilize your psychology after a hard work.
Some studies support the morning exercise for the simple reason that when your time is not invaded by so many things, you will probably have more excitement.
However, because exercise is to make your mood and body healthier, you can be do exercise any time that suits your time.