How movement impacts your mood?

Movement has a profound effect on how you feel and let me explain how. When you engage in physical activity, your brain releases several important neurotransmitters (messengers) in the body:

Endorphin which acts as natural painkiller and mood elevator. During exercise (moderate or intense), your body produces these “feel-good-chemicals” that help relieve pain, reduce stress and improve your mood. Another way to induce the release of endorphins is by having sex, getting a massage or acupuncture.

Dopamine is the brain's reward chemical, which increases during and after exercise. This neurotransmitter is associated with pleasure, motivation, and learning. A study at NYU Grossman School of Medicine showed that dopamine release enhancement is seen even after a week of rest, showing that the effect of exercise extends beyond the exercise period itself.

Serotonin which helps regulate mood, sleep, and appetite, also rises with physical activity. Lower levels of serotonin are associated with depression, while higher levels tend to promote feelings of wellbeing and happiness.

Even a brief 10-minute walk can elevate your mood for up to two hours. This happens because your body quickly begins producing those mood-enhancing neurotransmitters.

It’s also safe to say that regular physical activity creates structural changes in your brain. The hippocampus, a brain region involved in learning and emotional regulation, continues growing with consistent exercise. A study on older adults found that regular exercise led to a 2% increase in hippocampal volume, which effectively helps with reverse brain aging.

Beyond the biochemical effects, movement can serve as an effective emotional regulation strategy. When you're feeling anxious, angry, or depressed, physical activity provides a healthy outlet for negative energy and a break from rumination and negative thought patterns.

If you're feeling anxious or overwhelmed, gentler, mindful movement practices such as yoga can help activate your parasympathetic nervous system (rest-and-digest). This happens due to the combination of physical activity, breath awareness and focused attention, which are great for managing emotions and reducing stress.

To conclude, our brains maintain remarkable capacity for positive change throughout our lives, and something so accessible like regular physical movement can serve as a powerful tool for maintaining cognitive health as we age.