ROCK thru to more happiness: Key 3 - Exercising
by Lee Havenga | August 3, 2023
Get moving to get happy! Based on the latest research, the Action for Happiness organization has identified ten key activities that consistently contribute to a happier and more fulfilling life. Together, they form the acronym “GREAT DREAM,” and in this article, we will delve into the significance of exercise represented by the first letter “E.”
Exercise doesn’t have to be about relentlessly hitting the gym or losing weight. Instead, it’s about taking Ownership of our physical well-being by moving our bodies in ways we enjoy. Busyness, laziness, self-doubt, and overwhelm can sometimes get in the way. Still, we can overcome these barriers by using the 3 A’s of Ownership: Become Aware of what is causing our sedentary lifestyle, Accept it as the truth (without judgment), and take Action to get our bodies moving. It may sound like this:
“Wow, I realize I’ve been spending so much time sitting at my desk all day. I accept that truth (without judgment.) I will start taking short walks during my breaks to get my body moving.”
Happiness is just a hop, skip, and a jump away.
OWNERSHIP
Apply it
5 five research-backed benefits
We all know that exercise is beneficial for our well-being, but here are five research-backed benefits that you may not be aware of:
1. Exercise enhances positive emotions and improves overall mood (Hogan, Catalino, Mata, Fredrickson)
2. It enhances cognitive function and brain performance (Ratey).
3. Exercise promotes better sleep, increasing well-being and psychological health (Steptoe, O’Donnell, Marmot, Wardle).
4. Physical activity is linked to positive psychology and improved psychosocial resources (Mutrie, Faulkner).
5. It acts as an ultimate tranquilizer, reducing anxiety and stress levels (Petruzzello).
10 Actionable Ways to Get Moving
Let’s dive into some actionable ways to get started. The trick is to find activities you enjoy so that it won’t feel like a chore. Here are ten ideas:
- Walking: Start with a simple walk around the block or in a nearby park. It’s a great way to get fresh air and clear your mind.
- Dancing: Put on your favorite music and dance like no one’s watching. Dancing is fun and an excellent way to get your heart pumping.
- Yoga: Try a yoga class or follow along with online tutorials. Yoga can improve flexibility, strength and reduce stress.
- Hiking: If you love nature, like me, hiking is the perfect way to exercise and connect with the great outdoors. I often refer to the forest as my ‘happy place.”
- Biking: Hop on your bike and explore your neighborhood or local trails. It’s a fantastic cardiovascular workout.
- Organized sports: Join a local sports team or recreational league to make exercising a social and enjoyable experience.
- Swimming: Whether at a pool or in the ocean, swimming is a low-impact exercise that’s gentle on your joints.
- Gardening: Believe it or not, gardening can be a fantastic way to increase your heart rate and grow beautiful plants.
- Bodyweight exercises: No gym? No problem! Try activities that leverage resistance and gravity, like squats, push-ups, and planks at home.
- Dance fitness classes: Many gyms and online platforms offer dance-based fitness classes like Zumba or GrooveFit. They’re fun and energetic!
Exercise is not just about physical health; it’s also a key ingredient for happiness and fulfillment. Remember, you don’t need to run a marathon or lift heavy weights to reap the benefits. Find what brings you joy, and get moving! Your body and mind will thank you for it. ROCK thru with the positive energy of exercise!💪😊 XO ~ Lee
Sources:
1. Hogan, C.L., Catalino, L.I., Mata, J. & Fredrickson, B.L. “Beyond emotional benefits: Physical activity and sedentary behavior affect psychosocial resources through emotions.” Psychology & Health, vol. 30, no. 3, 2015, pp. 354-369.
2. Mutrie, N. & Faulkner, G. “Physical activity: Positive psychology in motion.” In Positive Psychology in Practice, edited by P. A. Linley and S. Joseph, Wiley, 2004, pp. 146-164.
3. Petruzzello, S.J. “The ultimate tranquilizer? Exercise and its influence on anxiety.” In The Oxford Handbook of Exercise Psychology, edited by E.O. Acevedo, J. Ratey, and E. Hagerman, Quercus, 2012.
4. Ratey, J. J. Spark: The Revolutionary New Science of Exercise and the Brain. Little Brown and Co., 2008.
5. Steptoe, A., O’Donnell, K., Marmot, M., & Wardle, J. “Positive affect, psychological well-being, and good sleep.” Journal of Psychosomatic Research, vol. 64, no. 4, 2008.
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