April is always a lovely month for my family as we enjoy warmer weather, beach trips, and three birthday celebrations! But even during all of the fun, it is an emotional roller coaster as we remember 3 precious family members that have passed.
Today I find myself cranky, moody, tired, and just in a funk. Tomorrow is my husband’s birthday and unfortunately also the day of his Dad’s passing. I realize he is the one who is in need right now. I watch him as he leaves for work, trying to put on his happy face while he pretends it’s just another day. It has been cloudy and rainy the last few days and energy is nowhere in sight.
I continue about my day moving as slow as a snail trying to focus on all the blessings in my life. I decide to place my thoughts in a better place; for as I know very well, what I think upon will affect my attitude and my actions. I play some music hoping that inspiration will flow, but … nothing. Finally, I drag myself into my gym to try out a workout DVD as I need a bit of help to get moving. The first 10 minutes were pathetic. I usually love to workout; personal trainers are suppose to motivate others, but today I can’t even motivate myself. Truth is… I know without a shadow of a doubt that exercise will lift me up, so I follow along at my own pace and after 15 minutes, my mind is clear, my energy peeks through, and I glance outside to see that the rain has ceased. It’s going to be a good day. Yes, it was extremely difficult to lift those weights, but after 25 minutes and quick stretch I am renewed.
When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.
Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life.
Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body's endorphins does not lead to addiction or dependence.
Regular exercise has been proven to:
- Reduce stress
- Ward off anxiety and feelings of depression
- Boost self-esteem
- Improve sleep
Exercise also has these added health benefits:
- It strengthens your heart.
- It increases energy levels.
- It lowers blood pressure.
- It improves muscle tone and strength.
- It strengthens and builds bones.
- It helps reduce body fat.
- It makes you look fit and healthy.
Research suggests that burning off 350 calories three times a week through sustained, sweat-inducing activity can reduce symptoms of depression about as effectively as antidepressants. That may be because exercise appears to stimulate the growth of neurons in certain brain regions damaged by depression. Yes, that "runner's high" really does exist if you're willing to shift into high-intensity mode. Run, bike, or swim as fast as you can for 30 to 40 seconds and then reduce your speed to a gentle pace for five minutes before sprinting again. Repeat four times for a total of five sprints. You'll feel very energetic for the rest of the day!
A little exercise can go a long way!
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