{"id":5123,"date":"2023-06-29T03:22:25","date_gmt":"2023-06-28T20:22:25","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5123"},"modified":"2023-06-29T03:22:25","modified_gmt":"2023-06-28T20:22:25","slug":"mood-boosting-workout-tips-from-sports-psychologists","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5123","title":{"rendered":"Mood-Boosting Workout Tips from Sports Psychologists"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>t\u2019s no secret that working out boasts a variety of benefits. Sure, making time for a sweat sesh can improve your physical health, but it can also <a href=\"https:\/\/www.wellandgood.com\/how-can-working-out-help-mental-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-can-working-out-help-mental-health\/\">work wonders for your mind<\/a> and, as a result, your mood.<\/div>\n<p>While we know that <a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\">working out three to five times a week<\/a> is ideal for maintaining health and achieving optimal physical benefits, we started to wonder just how long or how hard you have to work out in order to notably improve your mood. Knowing we aren\u2019t alone in this query, we chatted with two sports psychologists to shed a little light on the intersection of fitness and mental health.<\/p>\n<h2>Why does working out boost your mood?<\/h2>\n<p>Research shows that exercise has an immense effect on mood, particularly because it directly correlates to a boost in dopamine (aka \u201cthe happy hormone\u201d). According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8301978\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8301978\/\">2021 systematic review of studies<\/a> on this effect published in <em>Brain Sciences<\/em>, researchers concluded that, like prescriptions, physical activity should be a recommended measure for improving mental health. That&#8217;s how strong of an effect it can have.<\/p>\n<p>Exercise doesn\u2019t only boost levels of dopamine, though. According to sport and performance psychologist <a href=\"https:\/\/www.mentalperformanceconsultingny.com\/dr-isaac-zur\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mentalperformanceconsultingny.com\/dr-isaac-zur\">Isaac Zur, PhD, CMPC, MHC,<\/a> of <a href=\"https:\/\/www.mentalperformanceconsultingny.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mentalperformanceconsultingny.com\/\">Mental Performance Consulting of NY<\/a>, working out also promotes increased levels of mood-enhancing neurotransmitters norepinephrine and serotonin.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/mood-boosting-workout\/\" current-title=\"Here\u2019s How To Get the Maximum Mood Boost From Your Workout, According to Sports Psychologists\" current-image=\"GettyImages-mood-boosting-workout-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-12-28\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/mood-boosting-workout\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/mood-boosting-workout\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/mood-boosting-workout\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>In addition to boosting some brain chemicals, Dr. Zur points out that <a href=\"https:\/\/www.wellandgood.com\/best-exercise-mental-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-exercise-mental-health\/\">some low-key forms of exercise<\/a> can lower levels of the stress hormone cortisol, as well. (Think: yoga, gentle hikes.) Though, it\u2019s important to note that some research suggests that vigorous physical activity, in which a person uses more than 60 percent of their max heart rate, can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4315045\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4315045\/\">temporarily boost cortisol levels<\/a>, as it goes hand in hand with adrenaline, the chemical known for making us feel ready to take on any physical feat. This is why some therapists recommend patients with a history of anxiety <a href=\"https:\/\/www.wellandgood.com\/exercise-making-anxiety-worse\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/exercise-making-anxiety-worse\/\">approach high-intensity exercise cautiously<\/a>.<\/p>\n<p>Beyond the physiological effects of exercise, Dr. Zur says that physical activity increases blood flow to the brain, which in turn can boost cognitive function. It also simply improves self-esteem \u201cdue to the higher sense of self-accomplishment,\u201d he says.<\/p>\n<p>All of these things, together, make for a near-instant mood boost post-exercise.<\/p>\n<h2>How long do you have to exercise to improve your mood?<\/h2>\n<p>Since not everyone has the same physiological makeup, fitness level, or preferred workout type, Dr. Zur says that it\u2019s difficult to give a universal prescription for how much exercise you need to get that mood enhancement. But you\u2019ll likely want to get in half an hour or more to see a difference. \u201cIn general, a moderate-intensity workout that lasts for <em>at least <\/em>30 minutes can effectively increase endorphins and improve your mood,\u201d he says.<\/p>\n<h2>4 ways to get the maximum mood boost from your workout<\/h2>\n<h3>Opt for workouts that prioritize bursts of energy<\/h3>\n<p>Remember: The key to a mood-boosting workout is to opt for moderate intensity, at least. That could mean jogging, a dance cardio class, or casual bike ride.<\/p>\n<p>\u201cAlternating high-intensity exercise with short rest time or lower intensity exercise (such as in a HIIT class) is also another great booster,\u201d says sport psychology and performance consultant <a href=\"https:\/\/www.brenleyshapiro.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.brenleyshapiro.com\/\">Brenley Shapiro, MSW, RSW, RP<\/a>, who is the founder and president of <a href=\"https:\/\/www.mentalgamecoaching.ca\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mentalgamecoaching.ca\/\">Heads Up High Performance<\/a>. \u201cHockey is another great example of this for a team sport\u2014players have a strong boost of energy and intensity for their shift, lasting about 35 to 40 seconds, followed by rest time on the bench&#8230; until their next shift.\u201d<\/p>\n<p>According to Shapiro, when you alternate through exercise intensities, you\u2019re able to adequately increase your heart rate while sustaining longer performance time, which in turn lets you experience all of the mood benefits.<\/p>\n<p>If ice hockey isn\u2019t your style, a bootcamp-style class like <a href=\"https:\/\/www.barrys.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.barrys.com\/\">Barry\u2019s<\/a> will have you covered.<\/p>\n<h3>Work out with other people<\/h3>\n<p>\u201cExercising with friends or in a group setting is a great mood booster, whether it\u2019s in a group exercise class, team sports, exercising with a friend, or even just going for a walk with someone,\u201d Shapiro says. \u201cWe know that <a href=\"https:\/\/www.wellandgood.com\/social-connection-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/social-connection-longevity\/\">human\/social connection<\/a> is a basis for human <a href=\"https:\/\/www.wellandgood.com\/how-to-stay-motivated-working-out\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-stay-motivated-working-out\/\">motivation<\/a>, so right there, that provides a great boost.\u201d<\/p>\n<p>As an added bonus, Shapiro points out that working out with friends also helps with accountability and social support, which can make crushing your health and wellness goals feel more attainable. If you don\u2019t already have fitness-focused friends, join a local running club or book a group workout class like <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Forangetheory-fitness.sjv.io%2Fc%2F2372336%2F1644358%2F19084%3FsubId1%3DSTMSSY-1078405%26u%3Dhttps%253A%252F%252Fwww.orangetheory.com%252Fen-us&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fmood-boosting-workout%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.orangetheory.com\/en-us\">Orangetheory<\/a>.<\/p>\n<h2>Pick a stellar playlist and turn up the volume<\/h2>\n<p><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2019.01199\/full\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2019.01199\/full\">Music has a known mood-boosting benefit<\/a>. \u201cCreating a <a href=\"https:\/\/www.wellandgood.com\/motivational-workout-playlist\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/motivational-workout-playlist\/\">playlist<\/a> of your favorite pump-up songs can be a great mood-booster,\u201d Shapiro says. \u201cWe know that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK92781\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK92781\/\">music on its own activates the pleasure centers of the brain<\/a> (in fact, the same pleasure centers that sex activates)\u2014so what a great boost to combine it with the existing [neurotransmitter boost] of exercise on its own.\u201d<\/p>\n<h3>Make time for more mindful exercises<\/h3>\n<p>If you\u2019re hoping to use your workout as a decompressing retreat away from your high-stress daily life, make time for more calming workouts. \u201cMindfulness-based exercises can help to maximize those feel-good chemicals and sustain them for longer periods of time,\u201d Shapiro says, noting that examples include yoga, tai chi, and even meditation. \u201cThese types of exercises help to calm the body and clear the mind, thus reducing cortisol\u2014the stress chemical\u2014in the body. This helps to deepen relaxation and can help to reduce symptoms of anxiety and depression.\u201d<\/p>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s no secret that working out boasts a variety of benefits. Sure, making time for a sweat sesh can improve your physical health, but it can also work wonders for your mind and, as a result, your mood. While we know that working out three to five times a week is ideal for maintaining health &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5124,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5123","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5123"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5123\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5124"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5123"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}