You might feel sweaty, out of breath, and exhausted after a workout, but chances are this burst of activity also left you feeling pretty good. Beyond building muscle, burning calories, improving flexibility, and all the other physical benefits associated with exercise, exercise also has a profound effect on your mental health through the release of neurotransmitters such as dopamine and endorphins which can help reduce stress, improve your mood (and sleep!) and contribute to a host of other positive aspects to your overall well-being.
Bottom line: exercise is a win-win for your body and mind. But if you want your workouts to have even more of an impact on your mental health, read on to learn the tweaks experts recommend. Whether it’s finding a running buddy or swapping the gym for the great outdoors, here are ways to make your fitness routine even more enjoyable.
Practice mindfulness
Dr. Ulrick Vieux, a sports psychiatrist at Hackensack Meridian Health, tells Yahoo Life that to get the most out of your mental health training, you need to practice mindfulness, which involves staying mentally in the present moment. “When you’re not living in the present moment and worrying about the future, your cortisol and anxiety increase,” he explains, noting that over time, this type of stress can increase the likelihood of developing chronic illnesses like hypertension.
One way to practice mindfulness while exercising is to take a walk, which most people can do for exercise, says Vieux. He recommends dedicating 150 minutes of exercise per week (which is also the recommendation of the Centers for Disease Control and Prevention); this can include walking, and these 150 minutes can be divided in any way that suits your schedule. During your walk, you can practice being in the moment by observing your surroundings and focusing on the feelings and sensations you experience, as opposed to the long to-do list that may be waiting for you at the end. House.
Make your workout social
People who have connections with others tend to be happier, according to research – and if you want a thriving social life, you need to cultivate it. If you’re constantly changing plans with friends to work out, why not combine your social time with a little movement? “One way to motivate people to exercise regularly is to find a walking group,” says Vieux. “Or, if you’re going to meet a good friend, why not ask them to walk together?”
While walking makes it easy to catch up and pace yourself, you can combine workouts and socialization in other ways. Maybe instead of having dinner with a friend, you’ll attend a yoga class together and then chat over a smoothie after class.
If you don’t have many friends who want to be active, Rachel Goldberga licensed marriage and family therapist based in Los Angeles with a background in personal training, tells Yahoo Life…
