Best exercise to release endorphins

How to Increase Endorphins: 13 Tips

Endorphins are chemical messengers in your body, released by both your central nervous system and your pituitary gland.

While experts are still identifying all the ways they work in your body, 2010 research suggests endorphins play an important part in your body’s ability to manage pain and experience pleasure.

Endorphin release generally happens when you:

are injured
experience stress
activate your natural reward system with activities like eating, exercising, or sex

When released, endorphins can help relieve pain, reduce stress, and may cause a euphoric feeling. In short, they can make you feel pretty darn good. Here’s a look at how to boost them naturally.

The physical benefits of exercise can’t be denied. Its mental health benefits are just as impressive, thanks in large part to endorphins. While you’re likely to see more benefits from more exercise, any amount is better than none.

If you’re looking for an endorphin boost, here’s a few things to keep in mind:

Endorphin release is linked to continuous exercise. Research from 2011 suggests endorphin release occurs after 30 minutes of exercise.
Moderate-intensity exercise may be best. A 2017 study found that 22 participants experienced euphoric feelings linked to endorphin release after an hour of moderate-intensity exercise. Moderate exercise means your heart rate and breathing speed up. You can talk, but you might be a bit short of breath, and you’ll probably sweat at least a little.
Group exercise may give you a better endorphin boost. According to a small 2010 study, 12 participants saw more of an endorphin boost when exercising (rowing) in a group than when they did similar exercise alone.

This alternative treatment is a type of Chinese medicine that uses very thin needles to stimulate pressure points.

Many people participating in medical studies have found it helpful for a range of issues, including:

chronic pain
insomnia
anxiety and depression
premenstrual syndrome (PMS) symptoms, including cramps

Research from 2004 suggests that these benefits of the endorphin release are triggered when the needles are inserted.

If you’ve considered acupuncture, particularly to treat pain, it may be worth a try. It’s safe for most people, and the added endorphin boost may lead to positive feelings beyond pain relief alone.

According to 2011 research, meditation is another way to trigger endorphin release.

Meditation can help you relax and achieve an inner sense of calm. It can also offer other health benefits, including:

improved physical wellness
improved mood
increased ability to cope with illness
better sleep

How to get started

Meditation may seem difficult if you’ve never tried it before, but anyone can give it a try.

To try it:

Choose a quiet, comfortable place to sit.
Get comfortable, whether that’s standing, sitting, or lying down.

Let all of your thoughts, positive or negative, rise and pass you by.
As thoughts come up, try not to judge them, cling to them, or push them away. Simply acknowledge them.

Start by doing this for 5 minutes and work your way up to longer sessions over time.

According to a 2012 study, lavender aromatherapy seemed to help relieve anxiety associated with IUD insertion in 106 women. A small 2017 study supports this finding, suggesting euphoric essential oil aromas (such as lavender) can lead to endorphin release.

You can try other euphoric oils, including:

rosemary
citrus fragrances such as orange, grapefruit, or bergamot
ylang ylang
frankincense

That euphoric feeling you feel during sex? You can thank your endorphins and other hormones, such as oxytocin, for that.

Surging endorphins may help explain why sex offers other benefits beyond making you feel good, such as:

pain relief
reduced stress
improved self-esteem

Whether you consider chocolate an occasional treat or enjoy it regularly, it can satisfy your sweet tooth.

Eating chocolate also produces endorphins, promoting feelings of bliss. These pleasurable feelings may help contribute to chocolate cravings you might have when feeling down or stressed — if something makes you feel good, you’ll likely seek it out again.

If you don’t care for chocolate, you can also get an endorphin boost by enjoying a glass of red wine, which may also trigger endorphin release.

Smiling or laughing at something funny can help lift a bad mood and relieve feelings of anxiety and stress. There’s even a type of cognitive behavioral therapy called laughter therapy that can help reduce feelings of stress and depression.

Beyond these benefits, laughing with people you’re close to can also release endorphins. A small 2017 study found evidence to suggest watching half an hour of comedy with a group of friends boosted endorphin levels.

Next time you and your friends can’t decide what to watch on movie night, go for a comedy and enjoy an endorphin boost.

If you enjoy drama and other stories that stir you emotionally, you’re in luck. Comedy may not be the only genre that can boost your endorphin levels.

There’s some evidence to suggest you might experience a similar increase in endorphins while watching a dramatic movie or show.

Why does this happen? Well, watching something that appeals to your emotions can lead to sadness, a type of emotional pain. Your brain may react to these emotions by releasing endorphins in the same way it would if you experienced physical pain.

Don’t be afraid to put on your favorite tearjerker or anything else that moves you.

Doing something kind benefits you as well as the people you help. By helping another person, you might lighten their physical or emotional load, giving them the boost they need to get through the day.

You’ll generally also feel happier and better about yourself when you do something nice for someone else, since acts of kindness trigger endorphin release. This boost doesn’t last long, but the positive feelings you experience can make you want to keep doing kind things for others.

Performance may be its own reward, but another reward you’re likely to see is an endorphin release. If you’ve ever felt euphoric while making music or performing, that’s probably your endorphins kicking in.

Simply listening to music can promote good feelings and an improved mood, but 2012 research suggests musical performance is more likely to boost endorphins than listening to music alone.

This may relate to the community aspect of performance, similar to the way social laughter is more likely to boost endorphins.

Sunlight has more than one health benefit to offer. It helps your skin produce vitamin D, an essential nutrient. It also boosts production of serotonin and melatonin, which can help improve your mood, increase your energy, and help you get better sleep.

The ultraviolet radiation in sun can also boost your endorphin levels. Getting outside a few times a week for about 15 minutes at a time will generally be enough for you to benefit from sun exposure.

Since UV radiation can increase skin cancer risk, it’s important to enjoy sunlight in moderation. Always use sunscreen of SPF 15 or higher or cover exposed skin if you stay out for longer than 15 minutes.

Massage therapy helps relieve stress and can help improve symptoms of some physical health concerns, such as chronic pain and fatigue. It can also have benefit during childbirth by reducing pain and increasing contractions, which can lead to a shorter labor.

These benefits are associated with the multiple hormones, including endorphins, released by massage. It also increases levels of oxytocin, dopamine, and serotonin.

In other words, you really can’t go wrong with massage therapy. If you’re more comfortable seeing a professional, it’s perfectly fine to stick with a licensed massage therapist. Trading massages with a partner or close friend can be another good way to see an endorphin boost.

If you’ve tried massage before and didn’t love it, keep in mind that there are many types of massage to choose from.

Taking a long, hot bath can help soothe you after a stressful or tiring day. The heat of the water can help relieve tension and pain in your muscles, but it can also trigger the release of endorphins into your blood.

Besides helping you unwind, regular hot baths may also help decrease risk for heart disease and help lower your blood pressure.

When bathing for wellness benefits, the longer the bath, the better. Why not light some scented candles or add some essential oil to combine bathing with aromatherapy for an additional endorphin boost? Bring a book or put on your favorite show, or even just meditate in the warm water.

How to Increase Endorphins: 13 Tips

Endorphins are chemical messengers in your body, released by both your central nervous system and your pituitary gland.

While experts are still identifying all the ways they work in your body, 2010 research suggests endorphins play an important part in your body’s ability to manage pain and experience pleasure.

Endorphin release generally happens when you:

are injured
experience stress
activate your natural reward system with activities like eating, exercising, or sex

When released, endorphins can help relieve pain, reduce stress, and may cause a euphoric feeling. In short, they can make you feel pretty darn good. Here’s a look at how to boost them naturally.

If you’re looking for an endorphin boost, here’s a few things to keep in mind:

Endorphin release is linked to continuous exercise. Research from 2011 suggests endorphin release occurs after 30 minutes of exercise.
Moderate-intensity exercise may be best. A 2017 study found that 22 participants experienced euphoric feelings linked to endorphin release after an hour of moderate-intensity exercise. Moderate exercise means your heart rate and breathing speed up. You can talk, but you might be a bit short of breath, and you’ll probably sweat at least a little.
Group exercise may give you a better endorphin boost. According to a small 2010 study, 12 participants saw more of an endorphin boost when exercising (rowing) in a group than when they did similar exercise alone.

This alternative treatment is a type of Chinese medicine that uses very thin needles to stimulate pressure points.

Many people participating in medical studies have found it helpful for a range of issues, including:

chronic pain
insomnia
anxiety and depression
premenstrual syndrome (PMS) symptoms, including cramps

Research from 2004 suggests that these benefits of the endorphin release are triggered when the needles are inserted.

According to 2011 research, meditation is another way to trigger endorphin release.

Meditation can help you relax and achieve an inner sense of calm. It can also offer other health benefits, including:

improved physical wellness
improved mood
increased ability to cope with illness
better sleep

How to get started

Meditation may seem difficult if you’ve never tried it before, but anyone can give it a try.

To try it:

Choose a quiet, comfortable place to sit.
Get comfortable, whether that’s standing, sitting, or lying down.
Let all of your thoughts, positive or negative, rise and pass you by.
As thoughts come up, try not to judge them, cling to them, or push them away. Simply acknowledge them.

Start by doing this for 5 minutes and work your way up to longer sessions over time.

You can try other euphoric oils, including:

rosemary
citrus fragrances such as orange, grapefruit, or bergamot
ylang ylang
frankincense

That euphoric feeling you feel during sex? You can thank your endorphins and other hormones, such as oxytocin, for that.

Surging endorphins may help explain why sex offers other benefits beyond making you feel good, such as:

pain relief
reduced stress
improved self-esteem

Whether you consider chocolate an occasional treat or enjoy it regularly, it can satisfy your sweet tooth.

If you don’t care for chocolate, you can also get an endorphin boost by enjoying a glass of red wine, which may also trigger endorphin release.

Next time you and your friends can’t decide what to watch on movie night, go for a comedy and enjoy an endorphin boost.

If you enjoy drama and other stories that stir you emotionally, you’re in luck. Comedy may not be the only genre that can boost your endorphin levels.

There’s some evidence to suggest you might experience a similar increase in endorphins while watching a dramatic movie or show.

Don’t be afraid to put on your favorite tearjerker or anything else that moves you.

Simply listening to music can promote good feelings and an improved mood, but 2012 research suggests musical performance is more likely to boost endorphins than listening to music alone.

This may relate to the community aspect of performance, similar to the way social laughter is more likely to boost endorphins.

The ultraviolet radiation in sun can also boost your endorphin levels. Getting outside a few times a week for about 15 minutes at a time will generally be enough for you to benefit from sun exposure.

These benefits are associated with the multiple hormones, including endorphins, released by massage. It also increases levels of oxytocin, dopamine, and serotonin.

If you’ve tried massage before and didn’t love it, keep in mind that there are many types of massage to choose from.

Besides helping you unwind, regular hot baths may also help decrease risk for heart disease and help lower your blood pressure.

Endorphins and training | Toned body and good mood

After playing sports, we often feel better and more alert, we are less stressed. Studies have proven that regular exercise is beneficial not only for good physical health, but also for maintaining mental health. Neurotransmitters such as endorphins play an important role in mood regulation and their production is closely related to exercise.

What are endorphins?

Endorphins are neurochemical substances produced in the body that take part in the process of homeostasis (self-regulation in the body aimed at maintaining the composition of the internal environment). They are also responsible for feeling good after a hard workout. Endorphins get their name from two words: “endogenous,” which means “located inside the body,” and “morphine,” an opiate painkiller that also makes you feel good. In fact, endorphins are painkillers that are produced by the body itself.

Endorphins are secreted by the central nervous system and the pituitary gland. They interact with opiate receptors in the brain, which are responsible for regulating and reducing pain and thus enhancing pleasurable sensations, such as pleasure. Endorphins are released when a painful or stressful stimulus is present, but they can also be released during other activities such as eating, sex, or exercise. Essentially, they act as an internal reward system to encourage repetition of the same behavior. The so-called runner's euphoria is a great example of the release of endorphins, and their release can be more stable after a workout, causing a state of special high and good mood.

What are neurotransmitters?

Neurotransmitters are chemicals that transmit electrochemical impulses from neurons to individual nerve cells throughout the body. The activity of neurotransmitters can regulate emotions and mood. Neurotransmitters transmit impulses through the synaptic space between nerve cells.

Endorphins are neurotransmitters, and their role is to suppress and reduce the transmission of pain signals, reducing the perception of pain and increasing feelings of pleasure and euphoria.

Exercise and endorphins

Does exercise release endorphins?

Many studies have shown that exercise releases endorphins, but the key here seems to be the intensity of the exercise - the more intense the exercise, the more likely you are to feel the effects of the endorphin release (for example, you may experience runner's euphoria only when the run is moderately difficult and the training is fairly intense).

It is also worth noting that regular exercise can help increase the concentration of serotonin in the body, which is an important hormone involved in regulating sleep, appetite and digestion.

Do endorphins improve mood?

The action of endorphins is aimed at suppressing pain signals, while we experience a feeling of pleasure and euphoria. If you exercise regularly for a long time, the release of endorphins will increase, which means that exercise seems to be an effective treatment for depression and, in general, a good method for improving mood.

Can you get endorphins without exercising?

There are other ways to get endorphins. These are social communication, eating dark chocolate, sex, meditation and laughter. A favorite activity that brings pleasure, such as a hobby, is also a good way to increase the production of endorphins.

Types of exercise to improve mood and release endorphins

First of all, it is important to understand that you need to do the type of exercise that you enjoy. If you do a physical exercise that you hate, it will not lead to the desired goal. After you have chosen the right exercise, it is important to note that one of the main conditions for how you will feel after training will be the intensity of the session. Do you remember? More intense exercise leads to a greater release of endorphins.

1. Running and walking

Both running and walking can provide the intensity needed to release endorphins. Even if you don't feel the effects of the big endorphin rush, you can still feel some mild positive effects after running or walking. In addition, these exercises provide a good opportunity to go outside and maybe see a friend - both of these factors will also improve your mental state.

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2. Yoga

Yoga is great for mindfulness and meditation. They can also lead to the release of endorphins. In addition to increasing the production of endorphins, yoga has been shown to reduce stress and anxiety.

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3. Rowing

This exercise is an alternative to light running or walking and can be performed at any intensity. If you are a rower and have access to a boat, then of course you can train in a body of water, but if you only have access to a rowing ergometer, you can still increase your heart rate and get an endorphin rush!

4.

Bodybuilding

Weight training is another good way to increase endorphin production. High-volume workouts like bodybuilding offer high intensity, but also provide an opportunity to practice mindfulness and build self-esteem through muscle gain.

5. Weightlifting and Powerlifting

Both of these sports involve lifting heavy weights. Such training not only increases the release of endorphins, but with particularly intense exercise, it is likely to increase the release of adrenaline. These sports are quite social. A large number of communities have been created that bring together passionate people, so try to sign up for a club and communicate with like-minded people.

Conclusion

Endorphins are produced in the body in different amounts. This amount depends on the intensity of the exercises performed. Endorphins are a good way to cheer up for a while. However, exercise can not only improve mental well-being, it can help increase social communication, improve sleep quality, increase concentration and self-esteem.

Articles on our site are provided for educational and informational purposes only. We do not recommend using the materials of the articles as medical advice. If you decide to take supplements or make major changes to your diet, consult with a specialist first.

Translation: Farida Seyidova

Are you sad? Try to jump! - Lifehacker

Have you ever seen a person experiencing difficult life circumstances, mood swings and sadness? A downcast look, as if directed at oneself, hunched shoulders, an unsteady gait - all these signs almost always correspond to a depressed depressive state. So the state of our spirit is directly related to the state of our physical body?

Of course it is. Numerous medical studies prove this statement. But can there be feedback? That is, it is possible with the help of certain physical exercises to get rid of the blues and strengthen good spirits? Professor of psychology and psychotherapist Carlos Coto claims that he even developed a special complex that allows you to improve your mood in three or four minutes. Below are 5 simple exercises to lift your mood and relieve stress.

1. Tiptoe

When you are depressed, your gait changes and it seems difficult to even move your feet, as if you are being pulled down by your negative emotions. Therefore, to counteract, on the contrary, try to walk on tiptoe for several minutes, rushing up with your whole body.

2. Do jumping claps

There is a good physical exercise Jumping Jacks that will make you sweat a lot in a matter of minutes. It consists in jumping with simultaneous spreading of the legs and raising the arms above the head. Do at least 20 times and you will feel that life is not so bad. These movements accelerate blood flow, increase the flow of oxygen to the main organs and give an instant release of endorphins, which are called "hormones of happiness."

3. Expand your chest

When you are sad or depressed, you slouch as if to protect your heart and emotions from the outside world. Psychologists clearly associate this posture with insecurity, inner feelings and depression.

All you have to do is try to stand straight and expand your chest. Such a posture will not only change your appearance, but will instantly transform your inner state. Your lungs will receive more oxygen, and your mind will be filled with calmness and confidence.

4. Raise your arms above your head.

This has about the same effect as walking on tiptoe. When people are sad, their arms usually dangle limply along the body. They seem to not know what to do with them and where to put them.

You, on the contrary, raise your hands up in the same way as athletes on a pedestal or gladiators do over the body of a defeated enemy. Take the pose of the winner and in a minute you will feel exactly like that!

5. Raise your head and smile

Smile even if you don't feel like it. It may seem too silly or artificial to you, but it really works.

Learn more