When you're in a bad mood, you probably don't want to get up and exercise, but exercise actually activates the brain's production of chemicals that promote good mood. In addition, your body temperature increases and the heat helps you relax. Some studies have confirmed that physical activity can actually help improve mood and fight depression, anxiety and stress. You can plan a real workout routine or simply try to keep yourself more active during the normal course of your days. Read on to learn more about how exercise can help you feel happier and healthier.
Steps
Method 1 of 3: Benefit from the Positive Effects of Exercise
Step 1. Try to be more aware of your surroundings
Some studies show that being fully conscious while exercising increases the degree of satisfaction that comes with it. Your mood can also benefit you positively, so try to be more aware next time you work out. You can do this by paying more attention to your physical sensations and the environment around you.
- Notice the sensations your muscles transmit to you as you move them; you may feel a sensation of heat, pain, or power.
- Notice the sights, sounds, and smells that come from the environment around you. Maybe while you are running you are seeing a big tree along the road and listening to your favorite tunes in headphones or the sounds of the city. Sniffing the air, you may smell the fresh smell of wet earth after rain or the scent of flowers if you are outdoors, or that of an air freshener if you are in the gym.
- Stay in the present moment. While exercising, avoid brooding over any thoughts that make you feel sad or anxious. Focus on the physical sensations transmitted by your body and the environment around you.
- You can also try focusing attention on the breath. Maybe even coordinating breathing with movements. This will make it easier for you to stay focused on the present moment.
Step 2. Keep your goals in mind
Focusing on just a certain type of constructive thoughts can help you further enhance the experience. By staying focused on the goals you want to achieve through exercise, rather than letting your mind wander, you will be able to derive more benefits and pleasure from each training session.
For example, you could focus on the desire to lose 5 kg, reflect on the progress you have made so far and consider that the movement you are doing right now is concretely helping you to get even closer to your goal. This will make it easier for you to feel positive and motivated during and after training
Step 3. Use exercise to feel more confident
Studies have confirmed that exercising can help improve self-esteem. By appreciating your physical appearance more, you will be able to feel mentally and emotionally more secure.
Another way to increase your self-confidence is to achieve the goals you have set for yourself. Positive effects also occur by taking small, gradual steps. Achieving 1-2 physical milestones each month (such as losing 2kg, running 1km more, or strengthening a group of muscles) can help you feel satisfied, proud and motivated to keep going
Step 4. Expand your network of contacts through exercise
Exercising is an excellent opportunity to meet other people and socialize. You could make new friends at the gym or while exercising in a park or any public place.
You will probably feel more comfortable getting in touch with the people you meet because, even if you don't know them, you know you have something in common
Step 5. Try to get rid of stress while exercising
Convert negative emotions into energy and let them go. Instead of keeping them locked inside you, you should try to turn them into something productive, like training fuel. Studies have shown that exercising regularly can actually help relieve stress, anxiety and depression.
Method 2 of 3: Create a Structured Training Program
Step 1. Join the gym or build one at home
To follow a well-structured training program, you can consider joining a gym near your office or in the neighborhood where you live. Find one that fits your budget and fitness needs. Gym membership will give you access to the equipment and courses you need to achieve your goals. Chances are you'll also feel more motivated to stay consistent by having a specific area or place to train that isn't your home.
- If your spending ceiling doesn't allow you to join the gym or if you simply don't like the idea, you can create a bodyweight exercise program or you can buy equipment to use at home. Devote an area of your apartment to exercise to have a specific place to train.
- If you decide to buy sports gear, you can start with a pair of dumbbells and an inflatable gym ball. In the future, you can also consider buying elastic bands or even a weight bench.
Step 2. Include a daily session of cardio exercises
Aerobic activities, such as running or cycling, can help you improve your mood and counteract negative feelings related to, for example, anxiety or depression. Try doing 30 minutes of high-intensity cardio every day.
You can choose to go for a run for 30 minutes before or after work, as part of a structured training program, or you can warm up with half an hour of aerobic activity in the gym before moving on to other exercises
Step 3. Try interval training
This is a training technique that you can integrate into your exercise program for even better results. In practice, you will have to alternate short periods of high intensity of work with periods of active recovery in which you will perform lighter exercises. This is an excellent technique for getting in shape and challenging your body at different levels of exercise. You can create your own personalized interval training program, perhaps with the help of a personal trainer, or you can search for one ready-made online.
- For example, you could combine interval training with running by doing 1 minute sprints followed by 2 minutes of running at normal speed. Or you could alternate between 2 minutes of running at high speed and 2 minutes of brisk walking.
- The interval training technique can also be combined with different types of exercises performed at different speeds. For example, you could run on the treadmill for 5 minutes and then do 3 sets of push-ups. You could then run for another 5 minutes and then do 3 sets of sit-ups.
Step 4. Sign up for a fitness class
You may find it easier to join a group course one or more times a week. To feel even more motivated, you can look for a friend who wants to sign up with you. Having a recurring appointment can help you channel your feelings of anxiety and stress and turn them into energy for exercise.
Many people think that taking part in an aerobics or dance class is a fun way to exercise and burn calories. You can also try signing up for a yoga class if you feel the need to calm down and relax through training
Step 5. Get help from a personal trainer
Having the support of an expert allows you to get the most out of your training program and ensures you are doing the exercises right. You can ask for his intervention at the gym or look for one that comes directly to your home.
Sessions with a personal trainer can be expensive, so you may want to consider scheduling only a few at a time. You will be able to use the time at your disposal to create a training program suited to your needs and characteristics and to ask for advice and answers to your main questions
Method 3 of 3: Keep yourself active all day
Step 1. Reach school or work by bike or on foot
If the idea of sticking to a regular exercise schedule doesn't appeal to you, you can try incorporating physical activity directly into your daily routine. Even a minimal daily amount can help you significantly improve your mood. For example, you can walk or cycle to school or work. Or you can take public transport and get off a few stops early to walk the rest of the way.
- Ideally, you should make it a habit to walk or cycle to school or work every day. That doesn't mean that even 1-2 times a week isn't enough to incorporate some physical activity into your lifestyle.
- If you are forced to use your car, you can park a few blocks away and finish the journey by walking. It's a great way to get some exercise at the start and end of each day.
Step 2. Work while standing
Dealing with routine tasks that require you to be on the go, like doing laundry, cleaning the house, or handing documents from floor to floor in the office, is an effective way to train many different muscles every day. Try to do whatever activity allows while standing instead of spending a lot of time sitting.
- You can choose to take care of the housework every day to keep yourself regularly active or take on some tasks that allow you to get up and move often even in the workplace.
- Instead of taking the escalators or the elevator, use the regular stairs whenever you get the chance. Even by simply walking down and up the steps twice a day, to get out and back home, you can be sure that you are getting some exercise regularly.
Step 3. When you have a few free minutes, try doing some exercises
A great way to be more active every day is to do some quick and easy exercises when you have some time on your hands. Remember that your goal is to constantly feel happier and fitter.
