People who take walks each day report increased energy levels throughout the day. Those who work in an office setting should get up and walk at least once every hour, so as not to slow down normal endorphin production. For people with a goal of getting in 10, steps a day, running could cut the time in half to reach that many steps compared to walking.
New research has found that the intensity of exercise could have an effect on the amount of endorphin release. If this is the case, running would increase endorphin production even more. Swimming is a wonderful way to boost endorphin levels, raise heart rates, and tone the muscles for long-lasting endorphin levels. Surfers and swimmers alike often confess to becoming addicted to being in the water every day as they experience a rush when they finish a good workout.
Much of this has to do with the feel-good endorphins released from the workout swimming provides. Yoga is one of the best exercise routines for encouraging endorphin production.
Not only is yoga safe for most people and fitness levels, but it can also relieve stress and induce calm feelings in the brain. Even movements as small as stretching the arms and legs provide endorphin benefits.
And because yoga involves a close attention to breathing and being present in the moment, it further encourages a calmness of the body and mind that can reduce feelings of stress, anxiety, and depression. For a high cardio workout, biking is a smart choice. It is easier on the joints than running, but it still requires a lot of effort and resistance training. Biking can be performed indoors on indoor bike equipment and it has quickly become one of the most popular ways to get a good workout at many gyms and fitness centers.
This list only scratches the surface of the types of exercises that encourage endorphin release. Many people with a substance use disorder became addicted to certain types of drugs such as opioids as a coping mechanism and escape from depression, anxiety, and other mental health issues.
Others were prescribed prescription painkillers for pain management after an injury or medical procedure. No matter what the reason, opioid drugs bind to opioid receptors in the brain and produce feelings of pleasure in addition to relieving pain.
That relaxed post-run feeling may instead be due to endocannabinoids — biochemical substances similar to cannabis but naturally produced by the body. Exercise increases the levels of endocannabinoids in the bloodstream, Linden explains.
Unlike endorphins, endocannabinoids can move easily through the cellular barrier separating the bloodstream from the brain, where these mood-improving neuromodulators promote short-term psychoactive effects such as reduced anxiety and feelings of calm. Understanding just how physical activity benefits your heart can be strong motivation to get moving to get moving more.
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