It’s Autumn! The schools are back, holidays are over, the weather is getting cooler and the nights are drawing in. But, you don’t have to be sad or stressed or depressed … regular exercise will boost those endorphins so they swim around your brain and body like happy dolphins!
Regular exercise also increases the volume of your hippocampus, which results in increased memory and focus, as well as elevating your mood.
Regular cardiovascular exercise can spark growth of new blood vessels to nourish the brain. Exercise may also produce new brain cells in certain locations through a process called neurogenesis, which may lead to an overall improvement in brain performance and prevent cognitive decline.
So exercise makes you smarter and younger, as well as happier!
“Me” Time
Just because the summer is over or the kids have gone back to school doesn’t mean you have to be lonely or sad. Think of this as an opportunity to focus on ‘me’ time. What do YOU need to boost your emotional health and stay in the happy zone? And, don’t say, “chocolate”!
I say – “Happiness Hormones”!
A good DOSE of happiness
You need to DOSE yourself! DOSE – Dopamine, Oxytocin, Serotonin and Endorphin— in your brain are known as the “happiness hormones”. These can also be called your “success hormones” because, apart from a happy mood, they give you optimism, energy, connect with people and higher focus and thus elevate your drive, leadership and confidence. Though you cannot control everything, the good news is that you can take actions to trigger the right hormones and be on top of every situation.
Dopamine is the motivation molecule that drives you to seek rewards in achieving goals and enables you to take the effort it requires to be successful. So, make exercise a goal, break down to smaller goals, then reward yourself for every achievement.
Oxytocin is your attachment molecule. Apart from inter-personal bonding, oxytocin reduces stress levels and boosts security and contentment. To increase your oxytocin, take out time to help, encourage, mentor or compliment people that you come in contact with. A single minute of positive social interaction is enough to trigger a short burst of oxytocin. You probably know what I’m going to say next! Exercise with others to kill 2 birds with the one hormone-stone.
Serotonin boosts will power, self-esteem, inner satisfaction, confidence and a sense of purpose. Simultaneously it battles cortisol or your “stress” hormone – hence the reason why people always say exercise reduces stress. To boost serotonin, get out in the natural sunlight to exercise – or walk to work or the gym or during your lunch break.
Next, saying “Thank you” boosts your serotonin levels, so express gratitude to people who help, serve and support you.
Endorphin is your determination and bliss hormone. It elevates mood and reduces physical pain and emotional stress. It increases your cognition too. You know I’m going to say exercise increases endorphins – but so does SEX – and other fun activities! Choose to laugh often to trigger an instant endorphin release. Similarly, listening to music through earphones while doing other activities also increases endorphin levels. Go for a walk with a friend outside and the combination of exercise, good company and sunlight all contribute to higher endorphin levels.
Change. Maybe it’s time to learn a new skill or start a new hobby? Changing your behaviour, physical activity, your lifestyle and your mindset are the natural cures for depression. In order to get rid of depression, it is obligatory that your brain and body are constantly engaged, so start making a daily routine and these will be the small steps to a big result.
So, whatever you want to do this Autumn, start exercising now to help you elevate your mood, energy and motivation to get what you want out of life. Exercise will get your heart pumping; increase your brain function and give you that get up and go to do more; Help those Dolphins swim!
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