How Much Exercise Is Needed To Get That POST WORKOUT BOOST?

It’s always fun when it’s done!

If you are anything like me, then sometimes getting started on a workout can be daunting & hard.

I know there is more of us out there that struggle with this, but somehow every time we FINISH a workout it makes you feel like you are on top of the world - ready to take on any task.

There is actually a scientific reason behind this, and in this blog post we are going to look at what mechanisms are at play here & not least find out how MUCH exercise is needed to turn on this feel good - invisible vibes. So you can use it to your advantage.

Where Is The Happiness Trigger

Most of us are aware of what happens to our body when we exercise. We tend to build our muscles, strengthen our stamina & it could go on. Yet, not a lot of people are aware of what happens to our brain & our mood when we exercise.

Yes, we can say the most commonly known line – ‘endorphins are released’, but are we really aware of what that means? 

Well, I’m here to make it crystal clear.

This is what actually happens whenever we engage in workouts & exercises:

When you start exercising, your brain recognizes this as a moment of stress. As your heart pressure increases, the brain thinks you are either fighting the enemy or fleeing from it. To protect yourself and your brain from stress, you release a protein called BDNF (Brain-Derived Neurotrophic Factor). 

This BDNF has a protective and also reparative element to your memory neurons and acts as a reset switch. That’s why we often feel so at ease, our minds tend to be clearer and we eventually become happier after exercising.

At the same time, endorphins are released in your brain. These endorphins, then, minimise the discomfort of exercise, blocking the feeling of pain.

Overall, there is a lot going on inside our brain and it is in fact a lot more active than when we are just sitting down, trying to concentrate on a task or something. Just take a look at this photo:

So, to sum it up, it’s the BDNF and endorphins are some of the brain chemicals that make exercises feel so good.

How much do I need to exercise to get those benefits?

Now, you may ask – how much exercise is needed to get the best of those benefits? Well, this is the most important part to uncover. How can we trigger this in an optimal and lasting way? 

A recent study from Penn State University shed some light on this matter and the results are quite surprising. They have found that to be more productive and happier on a given work day, it doesn’t matter so much if you work out regularly.

To get the highest level of happiness and benefits for health, the key is not to become a professional athlete. On the contrary, a much smaller amount is needed to reach the level of happiness & productivity every day.

The first 20 minutes matter the most!

With just that, you can get access to a lot of health benefits – you get prolonged life, reduced disease risk and so on. So, really, you can relax. There’s no need to be on the lookout for the next killer routine. All you have to do is get some quality, focused 20 minutes to get the full happiness boost.

Consistency Is Key

Sounds so nice to hear, right? Starting to exercise regularly or even daily is so much easier written than done. At the end of every day, much focus is required to help you get into the habit of exercising daily. 

And, to end this blog, let me share with you some of the most important things you can do to set yourself up for the happiness boost & make your daily exercise fun.

#1 Put your gym clothes right over your alarm clock or phone.

Simple, yes. Yet, quite helpful. When you do this, you tend to have a much easier time to convince yourself to get up & put your gym clothes on.

#2 Track your exercises and log them. (You can use apps to make it easier!)

In all things, the key is to make it a habit. One way to achieve a consistent, habitual exercise is to create a reward list that will remind you of the good feelings you get from exercising. You can try out Fitocracy or RunKeeper to log your workouts. It’ll make things easier for you. Also, make sure to have a clear & definite logging process for more effective results.

#3 Think about starting small and then, start even smaller.

Here is a little secret that might be of great use. When I finally decide to exercise, I started with just FIVE minutes per day, three times a week. Can you imagine? That’s nothing, you might be thinking. And, you’re right! The task is too easy, anyone could do it. Yet, it’s too easy that it can be a habit and again, the secret is building habits. 

When you dedicate even just very little time, I can assure you that you’ll get into an awesome exercise routine that will make you happier, more productive & more relaxed than ever. 

I hope this helps & encourages you to start building those habits for a happier you.

Much Love

Eik