Why sport makes us happier? About the processes that take place in our head during class

© photo

We all certainly heard that exercise helps prevent depression, memory loss, Alzheimer's disease, Parkinson's disease and many other problems. But if you ask, and how to properly exercise affect the brain? It turns out that not everyone knows the answer to this question. We will try to understand it. Also tell how much you need to play sports, to constantly stay in a good mood, and share the secrets of how to make daily activities pleasant habit.

What is happiness in our brain when we exercise?

Clearly, what happens to our body when to exercise regularly. Muscle is more, we will be tougher. It will be easier to perform some daily tasks, such as climbing stairs. But when it comes to brain and mood connection with exercise it becomes not so obvious. The phrase to which many are accustomed to: "sport promotes the production of endorphins" - these are nice words, very few people can explain what exact processes are hidden behind them.

And there is, in fact, that's what.
When you begin to exercise, the brain perceives this as stress. As soon as the pressure increases, the brain thinks that you are fighting with the enemy, or to hide from him. To protect yourself from the stress and the brain, the body starts to produce a protein

BDNF (Brain-derived neurotrophic factor). This protein has a protective effect, and stimulates the development of neurons and acts as a reset button. That's why after the workout we usually feel the lightness and clarity of thought, and in the end - happiness.

At the same time, endorphins are also involved in dealing with stress. Their main task is to minimize the discomfort of exercise, block the feeling of pain and even arouse a feeling of euphoria.

In general, in the brain after exercise there is a set of chemical processes, much more than if you're just going to sit, even if you think hard.

Protein BDNF and endorphins are responsible for our wonderful feeling after sports. A little fear that their action is very similar to the way the body acts on morphine, heroin or nicotine. What is the difference? The exercises are extremely useful.

The secret to getting the most pleasure and happiness from the exercise: do not do a lot, make time!

This is where the fun begins. We understand the basics of chemical processes occurring in the brain during exercise. Now the question is, what should be the mode of training to our mood was always at a height?

A recent study by the University of Pennsylvania has shed light on this question, the results were amazing. At how productive and happy you feel on a given day, affects not the way you do on a regular basis, and even if you were doing on that day:

"Those who played sports all of the previous month, but did not do the exercises in the day of the study, performed better on tests of memory than those who lead an unsportsmanlike way of life. But the best results were from a group of people who were doing exercises in the morning the day of testing. "

Popular New York Times writer Gretchen Reynolds wrote a book titled "The first 20 minutes." To significantly improve their health and moral condition does not need to become a professional athlete. On the contrary, you need quite a bit of time to reach the peak of happiness and productivity:

"The first 20 minutes of active movement provide the greatest health benefits, if you've led a sedentary lifestyle. You prolong your life and reduce the risk of various diseases, and all this for 20 minutes Exercise. "

So relax, do not need to bring themselves to exhaustion workouts in the gym. 20 minutes of exercise (but only just exercise, you want to focus), and your mood will be at the height of the whole day.

How to make daily exercise an enjoyable habit

© photo

But of course it is easier to write: "Make every day charge!", What, in fact, do so.

Their advice on how to bring himself to engage in on a daily basis and make the process fun, divided Dahig Charles, author of the bestseller "The Power of Habit: Why We Do What We Do in Life and Business».

1. Put sportswear at the alarm clock or phone before you go to bed

It seems that technology is too simple, but it is one of the most effective. Put the clothes in which you will do exercises, and under it put an alarm clock or phone. In the morning you will be much easier to convince yourself that you need to work out.

2. Monitor your progress

Our goal - to make daily exercise an enjoyable habit. And one way to achieve this goal - to promote themselves as "awards" that will remind you of how wonderful you feel when you do. Try the app RunKeeperRegister in Fitocracy or find some more similar service. The main thing regularly, preferably at the same time, mark your results.

3. Start with very small

Start with what make 5 minute Charge 3 times a week. It's not a lot? It's easy, right? The task is so simple that it can handle any and gradually it will grow into a habit. It is not necessary to set a daunting goal, start with a very small and easy to carry out indecent.

And further: the body becomes accustomed to the release of endorphins and you want more and more exercises to achieve the same level of happiness that you felt at the beginning, making it much less. What is plus? In fact, if you have not played sports or doing a little something to start doing it now, you will feel like your level of euphoria after even short sessions will just rolls. In this mood, you can move mountains. So there was an improvement in all areas of your life.

Good luck! Exercise!