Regulating emotions through exercise
Rifaat Al-Nasser, Jordan News
- +
- -
The body and mind are
more intertwined than most of us realize. Think of the placebo effect, when the
mind tricks the body into experiencing physical changes. Even more interesting
is the impact of the body on the mind. The classic example is exercise, where
physical activity regulates mood via two main mechanisms. اضافة اعلان
First, there is increased blood flow to the brain. As the heart pumps and circulates blood around the body, more blood is able to reach the brain, providing it with vital oxygen and nutrients. Ultimately, the brain benefits in the form of improvements in executive functioning, which is responsible for mental processes such as working memory, flexible thinking, and self-control.
The second mechanism involved is the one with the greatest impact on mood and emotions. Exercise is responsible for the release of several important chemicals known as neurotransmitters. These neurotransmitters include endorphins, endocannabinoids, dopamine, norepinephrine, and serotonin. Endorphins and endocannabinoids are the body’s natural painkillers. They act in a way similar to that of opioids and cannabis. When released, these neurotransmitters help reduce pain while also producing a natural and mild euphoric effect which increases pleasure and mood.
Dopamine is also released during exercise and is responsible for many processes in the body such as sleep, mood, and memory. Norepinephrine, meanwhile, helps improve stress resistance, which can reduce feelings of anxiousness. Additionally, it also enhances memory retrieval, especially for emotional memories.
Finally, serotonin is the key chemical responsible for mood and mood regulation. Increasing the amount of serotonin also reducing depressive symptoms.
Staving off stress
All of the different physiological changes that occur in the body during exercise combine to improve mood regulation. Regular exercise promotes the increase of dopamine and overall tiredness, which ultimately enhances quality of sleep. In turn, improved sleep positively impacts mood.
Furthermore, the release of norepinephrine can help reduce and stave off stress. Since stress negatively effects mood, reducing stress improves your overall mood. Additionally, the improvements to memory and mental clarity can help reduce levels of frustration and improve efficiency, which may impact overall mood.
Lastly and most importantly is the effect of exercise on depression and depressive-like symptoms. Physical activity has been repeatedly and consistently shown to improve self-esteem and life satisfaction, while reducing negative thoughts.
Just take a walk
Aerobic and cardiovascular activities are forms of physical fitness that result in increased blood flow and breathing rates. These types of activities can range from low intensity to high intensity, and cover a wide variety of exercises. When performing aerobic or cardiovascular workouts, it does not take long for positive effects to take place. Within five minutes of moderate-intensity exercise, you may begin to notice physical and emotional improvements. Since there are a wide variety of exercises available, you can also select the activity best suited to your preferences and needs.
It may seem like a simple activity, but walking is a great form of aerobic exercise that can be done outside or indoors by means of a treadmill. A 2006 study found that walking can result in significant improvements to mood and other mental health benefits. Additionally, walking can be a social activity, which can provide even greater benefits for mood and overall well-being.
For those looking to relieve stress or anger, higher-intensity exercises have been shown to help as well. This can include running, boxing, and circuit training. A 2020 study found that adults who engaged in high-intensity activities reported reduced levels of hostility and depression. Additionally, these effects continued for as long as four weeks after the physical activity had stopped. Another study in 2008 found similar results in adolescents, where exercise may reduce or prevent anger expression. Just like walking, high-intensity exercises can be performed in a group for even greater positive effects.
Meditative moments
Research seems to suggest that meditative activities have strong effects on mood regulation. Meditation has proven benefits for mental health, wellness, and mood. Some styles of exercise, such as yoga and tai chi, combine both physical activity and meditation. Whereas aerobic activity focuses more on physical movement that stimulates the release of neurotransmitters, meditative activities combine relaxation techniques with physical motions. This allows for a greater emphasis on mental health benefits such as mood regulation, while still maintaining the physical benefits associated with working out.
Yoga is an exercise that focuses on meditation, breathing exercises, and physical postures. The most common and traditional form of yoga is known as Hatha yoga, which is slow and gentle. Generally speaking, Hatha yoga does not provide much of an aerobic workout, but it can improve strength and flexibility.
On the other hand, power yoga and vinyasa yoga involve quicker movements, and thus a higher level of physical activity. These types of yoga can provide the additional benefits associated with aerobic workouts. A 2010 study found that yoga was better than walking at improving mood and reducing anxiety.
Additionally, yoga integrates meditation and other techniques that directly relieve stress. These techniques can even be practiced when not actively engaging in yoga. A 2019 study found that performing just 13 minutes of meditation a day for eight weeks resulted in decreased negative emotions and anxiety and enhanced attention, working memory, and recognition memory. More importantly, this study was conducted on individuals with no prior experience with meditation, meaning that the average person can also see these results within two months. If you are looking for a good yoga studio, check out Namaste Zone in Khalda. This studio was founded by Farah Qudsi, who has years of training in the art of yoga and offers classes for all age groups.
Tai chi is a traditional Chinese martial art that focuses on forms of movement that are easily learned and repetitive. Additionally, tai chi includes self-reflection and breathing techniques. This type of exercise is slow-paced, making it ideal for people of all ages, regardless of fitness level. Since there is an emphasis on meditation, it shares many benefits with yoga. A 2018 review of 37 studies showed reduced depression, anxiety, stress, and mood disturbance for those who practiced tai chi. If you are interested in learning more about tai chi, check out Arnis Jordan on Facebook. This organization, headed by Grand Master Dr Abdel Naser Jarrar, offers sessions on tai chi as well as a host of other martial arts.
Read more Health
Jordan News
First, there is increased blood flow to the brain. As the heart pumps and circulates blood around the body, more blood is able to reach the brain, providing it with vital oxygen and nutrients. Ultimately, the brain benefits in the form of improvements in executive functioning, which is responsible for mental processes such as working memory, flexible thinking, and self-control.
The second mechanism involved is the one with the greatest impact on mood and emotions. Exercise is responsible for the release of several important chemicals known as neurotransmitters. These neurotransmitters include endorphins, endocannabinoids, dopamine, norepinephrine, and serotonin. Endorphins and endocannabinoids are the body’s natural painkillers. They act in a way similar to that of opioids and cannabis. When released, these neurotransmitters help reduce pain while also producing a natural and mild euphoric effect which increases pleasure and mood.
Dopamine is also released during exercise and is responsible for many processes in the body such as sleep, mood, and memory. Norepinephrine, meanwhile, helps improve stress resistance, which can reduce feelings of anxiousness. Additionally, it also enhances memory retrieval, especially for emotional memories.
Finally, serotonin is the key chemical responsible for mood and mood regulation. Increasing the amount of serotonin also reducing depressive symptoms.
Staving off stress
All of the different physiological changes that occur in the body during exercise combine to improve mood regulation. Regular exercise promotes the increase of dopamine and overall tiredness, which ultimately enhances quality of sleep. In turn, improved sleep positively impacts mood.
Furthermore, the release of norepinephrine can help reduce and stave off stress. Since stress negatively effects mood, reducing stress improves your overall mood. Additionally, the improvements to memory and mental clarity can help reduce levels of frustration and improve efficiency, which may impact overall mood.
Lastly and most importantly is the effect of exercise on depression and depressive-like symptoms. Physical activity has been repeatedly and consistently shown to improve self-esteem and life satisfaction, while reducing negative thoughts.
Just take a walk
Aerobic and cardiovascular activities are forms of physical fitness that result in increased blood flow and breathing rates. These types of activities can range from low intensity to high intensity, and cover a wide variety of exercises. When performing aerobic or cardiovascular workouts, it does not take long for positive effects to take place. Within five minutes of moderate-intensity exercise, you may begin to notice physical and emotional improvements. Since there are a wide variety of exercises available, you can also select the activity best suited to your preferences and needs.
It may seem like a simple activity, but walking is a great form of aerobic exercise that can be done outside or indoors by means of a treadmill. A 2006 study found that walking can result in significant improvements to mood and other mental health benefits. Additionally, walking can be a social activity, which can provide even greater benefits for mood and overall well-being.
For those looking to relieve stress or anger, higher-intensity exercises have been shown to help as well. This can include running, boxing, and circuit training. A 2020 study found that adults who engaged in high-intensity activities reported reduced levels of hostility and depression. Additionally, these effects continued for as long as four weeks after the physical activity had stopped. Another study in 2008 found similar results in adolescents, where exercise may reduce or prevent anger expression. Just like walking, high-intensity exercises can be performed in a group for even greater positive effects.
It may seem like a simple activity, but walking is a great form of aerobic exercise that can be done outside or indoors by means of a treadmill. A 2006 study found that walking can result in significant improvements to mood and other mental health benefits.
Meditative moments
Research seems to suggest that meditative activities have strong effects on mood regulation. Meditation has proven benefits for mental health, wellness, and mood. Some styles of exercise, such as yoga and tai chi, combine both physical activity and meditation. Whereas aerobic activity focuses more on physical movement that stimulates the release of neurotransmitters, meditative activities combine relaxation techniques with physical motions. This allows for a greater emphasis on mental health benefits such as mood regulation, while still maintaining the physical benefits associated with working out.
Yoga is an exercise that focuses on meditation, breathing exercises, and physical postures. The most common and traditional form of yoga is known as Hatha yoga, which is slow and gentle. Generally speaking, Hatha yoga does not provide much of an aerobic workout, but it can improve strength and flexibility.
On the other hand, power yoga and vinyasa yoga involve quicker movements, and thus a higher level of physical activity. These types of yoga can provide the additional benefits associated with aerobic workouts. A 2010 study found that yoga was better than walking at improving mood and reducing anxiety.
Additionally, yoga integrates meditation and other techniques that directly relieve stress. These techniques can even be practiced when not actively engaging in yoga. A 2019 study found that performing just 13 minutes of meditation a day for eight weeks resulted in decreased negative emotions and anxiety and enhanced attention, working memory, and recognition memory. More importantly, this study was conducted on individuals with no prior experience with meditation, meaning that the average person can also see these results within two months. If you are looking for a good yoga studio, check out Namaste Zone in Khalda. This studio was founded by Farah Qudsi, who has years of training in the art of yoga and offers classes for all age groups.
Tai chi is a traditional Chinese martial art that focuses on forms of movement that are easily learned and repetitive. Additionally, tai chi includes self-reflection and breathing techniques. This type of exercise is slow-paced, making it ideal for people of all ages, regardless of fitness level. Since there is an emphasis on meditation, it shares many benefits with yoga. A 2018 review of 37 studies showed reduced depression, anxiety, stress, and mood disturbance for those who practiced tai chi. If you are interested in learning more about tai chi, check out Arnis Jordan on Facebook. This organization, headed by Grand Master Dr Abdel Naser Jarrar, offers sessions on tai chi as well as a host of other martial arts.
Read more Health
Jordan News
