How Exercise Helps Stress - Explaining Serotonin and Endorphins

You may have heard that exercise is good for stress. But why? The answer lies in the various chemicals that your body produces. When you exercise many things start to happen in your body. The heart pumps more blood to the brain and all the organs to improve their supply of oxygen and nutrients which improves overall function. Exercise also prompts the body to release two important feel-good chemicals; Serotonin and Endorphins.

When your heart pumps harder it allows more L-tryptophan to enter the brain which in turn activates the neurotransmitter serotonin. Serotonin helps to naturally balance your mood and emotions.

The other important chemicals that are released when you exercise are endorphins. Endorphins are powerful hormone-like substances. Endorphins are the body's own natural pain-killers and also are responsible for the state called "runner's high" -that rush of great feelings that many serious athletes report feeling. The effect is so powerful that they cause people to sometimes exercise even beyond what is good for them and the sense of well being can be so great that it masks pain. Endorphins are powerful and work as natural analgesics and mimic the effect of morphine or opiates. They can actually cause you not to feel an injury during exercise. Because of this, all athletes, whether serious or occasional need to be careful. It is easy for people new to exercise or new to consistent exercise to overdo it and risk a serious injury or a minor one that will keep you from staying on a new workout regimen.

Interestingly, endorphins can also be released by getting a good massage, acupuncture and meditation.

Because of these feel-good chemicals your body produces, exercise can also relieve anxiety. Many studies have shown the positive correlation between as little as 5 minutes of aerobic exercise an decreased feelings of anxiety. Studies have also shown that both aerobic and anaerobic forms of exercise reduce feelings of depression and hopelessness. In addition exercise calms your mood and relieves various negative emotions such as anger and tension and increases feelings of energy and vigor.

In addition, people who exercise tend to sleep better. And when you've had a good nights sleep it is always easier to handle life's problems and stresses.

Studies have shown that after just 12 weeks, exercise can be as effective as prescription anti-depressants in treating depression. And the only side-effects of exercise are a better body and better health!



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Words of Wisdom

"When one door closes another door opens;

but we often look so long and
so regretfully upon the closed door,

that we do not see the ones which open for us."

-- Alexander Graham Bell

David Bowie - Changes

A great song!

Exercise Can Improve Mental Health

The link between exercise and mental health has been studied since the early 1900s. Various studies show a relationship between exercise and how it can ease anxiety and depression, improve mood and self-esteem, and help a person achieve quality sleep.

Researchers have engaged in many studies to determine the effect that exercise has on patients suffering from anxiety. Anxiety affects 7.3 percent of the U.S. adult population to the point of requiring treatment. 81 percent of the studies found a definitive link between decreased anxieties following exercise, with no conflicting information. The other 19 percent also found a link between reducing anxiety by exercising, however, there were some conflicting results. But more often than not exercising aided in calming anxiety.

Clinical depression affects 2.5 percent of Americans, and since the turn of the 20th century there have been over 100 studies done to examine the relationship between exercise and depression. All of the studies that have been conducted clearly illustrate that exercise is linked to a significant reduction in depression symptoms. Exercise can actually have an antidepressant-like affect that may be evident the first week of starting a fitness routine. These studies have also illustrated that exercise can create a greater affect when the exercise program is longer than nine weeks.

Exercise doesn't just have an effect on anxiety and depression. It can also affect mood, self-esteem and sleep. The Surgeon General's Report mentions that exercise may improve mood, however, there have been no analytic reviews in this area. But there have been 4 meta-analytic reviews focusing on how self-esteem is affected by exercise. These studies have shown that exercise can bring about small but significant increases in self-esteem.

There has also been clinical evidence that increased physical activity can be beneficial for alcohol and substance abuse recovery, as it can help improve social skills, cognitive thinking and dependence. Exercise can even improve brain function in the elderly and help stave off dementia.

With the mounting evidence that exercise has a positive impact on many of the body's systems, engaging in physical fitness to promote healthy mental function is a smart move. Even light exercise such as walking or stretching offers a myriad of benefits. Exercising for 30 minutes, 3 times a week is recommended to maintain healthy brain function and may relieve symptoms of common mental disorders such as anxiety and depression. So get movin!

Argosy University offers a wide selection of bachelor's, master's, and doctoral degree programs in a variety of psychology concentrations at 19 locations across the nation.


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Words of Wisdom

"It is our choices that show what we truly are,

far more than our abilities."

-- J. K. Rowling

Motivation Theory

The word motivation is coined from the Latin word "movere", which means to move. Motivation is defined as an internal drive that activates behavior and gives it direction. The term motivation theory is concerned with the processes that describe why and how human behavior is activated and directed. It is regarded as one of the most important areas of study in the field of organizational behavior. There are two different categories of motivation theories such as content theories, and process theories. Even though there are different motivation theories, none of them are universally accepted.

Also known as need theory, the content theory of motivation mainly focuses on the internal factors that energize and direct human behavior. Maslow's hierarchy of needs, Alderfer's ERG theory, Herzeberg's motivator-hygiene theory (Herzeberg's dual factors theory), and McClelland's learned needs or three-needs theory are some of the major content theories.

Of the different types of content theories, the most famous content theory is Abraham Maslow's hierarchy of human needs. Maslow introduced five levels of basic needs through his theory. Basic needs are categorized as physiological needs, safety and security needs, needs of love, needs for self esteem and needs for self-actualization.

Just like Maslow's hierarchy of needs, ERG theory explains existence, relatedness, and growth needs. Through dual factors theory, Herzeberg describes certain factors in the workplace which result in job satisfaction. McClelland's learned needs or three-needs theory uses a projective technique called the Thematic Aptitude Test (TAT) so as to evaluate people based on three needs: power, achievement, and affiliation. People with high need of power take action in a way that influences the other's behavior.

Another type of motivation theory is process theory. Process theories of motivation provide an opportunity to understand thought processes that influence behavior. The major process theories of motivation include Adams' equity theory, Vroom's expectancy theory, goal-setting theory, and reinforcement theory. Expectancy, instrumentality, and valence are the key concepts explained in the expectancy theory. Goal setting theory suggests that the individuals are motivated to reach set goals. It also requires that the set goals should be specific. Reinforcement theory is concerned with controlling behavior by manipulating its consequences.


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10 Reasons Why You Should Always Be Happy

Never forget that "the more you put out, the more you receive". Some times appearances can be deceiving. If you appear to be in a mess of some sort, whether from a relationship or finances, don't let yourself get too lost. Remember that there is always a way out, even if it's something as simple as smiling and being grateful. You will only be able to get out of the mess if you truly believe that you can. Just remember the following 10 tips:

The world is happy when you are happy.

Smile at the world, and the world will smile back.

Be thankful that you are alive to experience this day, and you will be given more days to be thankful for.

The universe reflects back to you what you put out to the universe.

Be thankful for yesterday, and be happy today.

Be happy today, and prosper tomorrow.

You don't need money to be happy, only a smile.

Your dreams will come true, but first you must be true to yourself.

Share love and smiles with others, and the world will share with you in return.

Next time some thing bad happens, ask yourself "What did I do to contribute to this, and what can I do to make things better?" Apologize to the world for the part you played in messing things up, even if you don't feel it was your fault. Apologize to yourself as well, and then forgive yourself. Now all you can do is start all over again. There is no use having any bad feelings, for that will just dig you even deeper into the hole. Smile and be happy, and you will quickly find your way out.



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David Trotter with Launch52.com Interview with Patrick Moore

Here's a link to the video interview of Patrick Moore by David Trotter of Launch52.com:

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