Summer Running Series: Improve Your Mood

By guest writer Michelle Sedas, CI-CPT.

Why do you exercise? What drives you to get out of your warm bed, in the wee hours of the morning, and lace up those kicks so that you can hit the pavement? What motivates you to plan your days so that you’re able to consistently spend quality time at the gym? What inspires you to get your body in motion while so many others choose to stay glued to their couches? Is it to burn calories? To reduce your risk for lifestyle-related diseases? To shape your body by building muscle? To counteract the daily effects of stress? While all of these are valid, solid reasons, my response to Why do you exercise? can be summed up with one word: endorphins.

Oh, how I love this word! Combining the shortened forms of endogenous (endo-) and morphine (-orphin), the word endorphin means “a morphine-like substance originating from within the body.” And, if I close one eye and squint just right endorphins kind of looks like dolphins—and any word that reminds me of those intelligent, gentle sea creatures is, quite frankly, a cool word. But, back to my point…

These brain chemicals, released during exercise, produce feelings of well-being, happiness, and euphoria. During my treadmill time, I often come up with exciting ideas, great plans, and thought-provoking insights. Immediately after I lift weights, I am often filled with a rush of happiness. And these good feelings can last for quite a while. In fact, a new study shows that after we exercise, we are in a better mood for up to 12 hours.

Like most people, I welcome these exercise-induced endorphin effects (try saying that three times fast!) And as a 33 year old who has struggled with depression for over 20 years, I crave those happy moments. Moments when my mind is focused, and I’m filled with energy, and I’m free. In my quest to determine my therapeutic level of exercise, I’ve come across encouraging research-based findings:

• The Mayo Clinic states that “doing 30 minutes or more of exercise a day, for three to five days a week can significantly improve depression symptoms.”

• A study by The Cooper Institute has shown that intensity or difficulty of exercise is a key factor in improving mild to moderate depression. 

• The Harvard Medical school reports on a 2005 study concluding that “walking fast for about 35 minutes a day five times a week or 60 minutes a day three times a week had a significant influence on mild to moderate depression symptoms. Walking fast for only 15 minutes a day five times a week or doing stretching exercises three times a week did not help as much.”

I’ve known for quite some time that for my mental health, exercising consistently with a moderate-to-high level of intensity is just as important as taking those two white pills each morning. But to see in black and white the scientific findings showing that exercise improves mood fills me with hope. So the next time you’re feeling a bit blah, a tad troubled, or even downright depressed, think about those endorphins and remember that an instant pick-me-up is just movements away. 

Michelle Sedas is an inspirational author, the cofounder of Running Moms Rock, and a Cooper Institute Certified Personal Trainer.

Tags: Running