Struggling to make it through Blue Monday? When you perform high internsity exercise, your body releases endorphins which then gives you a positive mental boost. Here’s our top tips on how to beat those January blues:
Opt for Cardio
Performing moderate aerobic exercise, such as riding a stationary bike, for as little as 20 minutes can keep your spirits lifted for up to 12 hours. In a study it was found that people who walked 30 minutes a day for eight weeks experience less tension and anxiety and greater improvements in mood and energy than those for did a 10-minute walk, three times a day.
Not only are people who partner up for exercise more likely to stick with the program, but you’ll also get all the mood-boosting rewards that come with being social, making friends and being active.
A single, 20-minute treadmill session creates about twice the positive effect on mood for regular exercisers as it does for non-exercisers, according to researchers. So, the more consistently you exercise, the happier you’ll be.
Research shows that if you perform the same workout, at the same intensity, indoors and out, it’ll feel like less exertion outside. Plus, no matter how long you exercise or what activity you choose to do out there you’ll receive mood-boosting benefits.
Motivating yourself to get out there is often the hardest part. You don’t have to run a marathon, or even a mile. If you go on the treadmill for 10 minutes, that’s enough.
When you exercise at a high intensity, you still experience a boost in mood, but it might be delayed, because your body is stressed from the exercise and needs some time to come off of the stress. However, if you need an immediate pick-me-up add on a 10-minute cool-down, and you’ll feel better soon.
Let us know your top tips for beating those January blues!