Ah the runner's high. The second wind. That rush of energy and euphoria that keeps us coming back for more even when it hurts or its early or raining. You know, the brain's own natural drugs?endorphins, seratonin, norephinephrine?. It's long been thought that to get that high, you need to exert yourself completely and for a long time, but new research shows that this isn't completely true. To get the sense of euphoria you need to work out for at least thirty minutes at 75 percent of your heart rate (to find this subtract your age from 220)?however, even moderate amounts of exercise can alter your mood, and health, for the better:
* The American College of Sports Medicine reports that 30 minutes of moderate intensity exercise can clear depression, stress, and anger as well as psychotropic drugs
* When your cardiovascular system is in shape, your body receives 25 percent more oxygen at rest and 50 percent more oxygen during exercise?all of which has lasting health benefits?more oxygen means more energy, less exhaustion, and increased focus and mental agility.
* A regular exercise habit is also great for reducing insomnia. In one Standford University study, exercising three times a week for thirty minutes increased sleep in insomnia sufferers by one hour and decreased the time taken to fall asleep by one half.
* Exercise is good for the bones. Weight bearing workouts such as hiking, jogging, and weight training increase bone density and lower the risk of osteoporosis.
So you still want the maximum high for the minimum amount of work? The runner's high comes with intensity, so make sure to warm up and then exercise hard for a few minutes, go down to a moderate pace, and then when you feel close to being worn out, up the intensity again for a short time until you feel an increase in energy. Doing sprints or time trials are also a great way of increasing mental well-being and long hikes or bike rides can push you into feeling good for much longer than a runner's ?high? would last.
While feeling good is a wonderful benefit of regular exercise, it's also important to remember that the euphoria comes from your body's attempt to block pain. So make sure that you ease into that exercise, warm up, and listen closely to your body to prevent overtaxing and injuring yourself.
A few years ago I retired from a very active management position and suddenly found myself spending most of my time at home. I sat at the computer, read my email, played ten different kinds of solitaire, read food recipes which made me hungry and I ate a lot. I read, I watched TV and did all the crossword puzzles I could get my hands on. Not only was I bored; I had become boring. I was terribly depressed and was given Paxil, a mood altering drug. I hated the way it made me feel so I stopped taking it.
A lifesaving friend called one day and said “Let’s visit the senior community center and see what classes they offer." My response was, “Hang out with old people, are you nuts?" You have to realize what a ridiculous response this was since I was in my 70’s. I did remember receiving some mail recently from my HMO. They had a program called “Fit for Life" that would pay for any kind of exercise class so I gave in and visited the center.
It turned out that most of the seniors were younger than I. The age was 50+ and everyone seemed lively, friendly and in great shape. They had low impact aerobic classes at low-cost; it included light weight training and a cool down with lots of stretching. I must admit I had a wonderful time. They talked me into joining the line dance class too. I had forgotten how much I loved to dance; there’s something about moving to music that makes you feel so good. The best part is you don’t need a partner!
Here comes the moral to this story. I had a doctor’s appointment about 6 weeks later. I stepped on the scale and had lost quite a few pounds. He took my blood pressure which was now normal. My cholesterol dropped below 200, triglycerides dropped 70 points and best of all he noticed the difference in my demeanor. He sat back in his chair, looked at me with a big smile and said, “What’s going on?" My chart now says ‘exercising 3 times a week’.
It’s three years later, I’m 75 years old, still taking exercise classes twice a week and teaching line dancing to all age groups (not just seniors) three times a week. I get so motivated because there’s so much energy out there. I need the group setting; I know I would never exercise on my own
My doctor laughs when I tell him I want to form a task force to pull people out of their beds and bring them to these centers. So please, don’t give up. Do it for your depression, your boredom, your anxiety and your whole sense of being. It’s invigorating!
Both Tawana Wall & Helen Robinson are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Tawana Wall has sinced written about articles on various topics from Attracting Mate, Cars and Credit Check. Check out more on. Tawana Wall's top article generates over 201000 views. to your Favourites.
Helen Robinson has sinced written about articles on various topics from Affiliate Programs, Sales and Negotiation and Diabetes Treatment. Helen Robinson is a dance instructor for the Parks & Recreation Dept. Visit her site at for food tips, recip. Helen Robinson's top article generates over 6120000 views. to your Favourites.