Exercise "high" when feeling down

When it comes to exercising, some people compare the feeling that they get to a 'high.' They feel rejuvenated and often in high spirits. You may have heard this referred to as the 'runner's high,' however there is a misconception that you need to actually get out and go for a run in order to feel this way.

As Guy Faulkner, professor of Kinesiology and Physical Education at the University of Toronto, points out, it is difficult for the average person to achieve a 'runner's high,' yet it does not take a full on bout of exercise to feel improved. Even a simple walk for 10 minutes at a moderate to light intensity is enough to make you feel better. It's easy to just step outside on a small break at work or school and go for a walk in order to improve your feelings and reduce stress. "Going out for a run provides a temporary break from the stresses of the work day," Faulkner has said. "For others, it's a sense of competence and mastery and learning a new skill." Whether it's a walk or run for fun, or the competitive side of you that wants to master a certain distance and time, getting active can be positive for your mental health.

Faulkner goes on to mention that it is not only the physical activity and 'high' that makes you feel better. He shows that just the routine of having something to do and knowing what to do can make a change in someone's lifestyle and can act as a distraction to their current problem.

When asked if the statement 'exercise makes people happier' would be too crude, Faulkner responded, "I'd clarify the statement by suggesting that for some people what is important is the process of exercising rather than the exercise, per se — for example, interacting with other people, improving skills or feeling a sense of control over what one's body can do — these experiences might contribute to feelings of well being."

But what about when your mental health needs some help? There are many steps to help deal with depression, however the hardest part is to get going. Anyone who has experienced depression will tell you how absolutely drained and powerless you feel. It's nearly impossible to even get out of bed some days. As Paige Weahner points out in her article "Exercise and depression" on about.com, in order to start, you must start with even the smallest of things. Whether it's getting your shoes on just to get outside for a bit or finally picking up the dog's leash to take the dog for a walk, you must start somewhere and keep it simple. She then goes on to mention that you must set easy, realistic goals for yourself, and keep in mind the power of depression. Go easy on yourself; there is no sense getting upset over not being able to pull through, and every little bit helps.

So now you might be asking yourself, what about the psychological benefits to prove this? To answer this question, we turn to a little stimulus called endorphins. Endorphins are chemicals released in the body during a bout of exercise or workout. As stated on the WebMD "Exercise and depression" page, "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."

The article continues: "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."

Do what you can, but don't ever push yourself beyond your limits. Depression is a serious thing, and is not meant to be taken lightly. Keep in mind that even the smallest bouts of exercise have the potential to increase feelings of euphoria.

For more information on Guy Faulkner, check out tinyurl.com/depressionandexercise.

Chris Anderson is a Fitness and Health Promotion student at Fanshawe College.

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