Commentary: Exercise will give you something to smile about

It turns out you really can jump for joy.

By increasing blood circulation to the brain, exercise has been proven to affect our outlook, transforming our workouts into mood-enhancing experiences.

The positive effects of exercise on our mental well-being, and depression specifically, have been well-documented over the years; but research shows that 30 minutes of moderate exercise, most days of the week, can lift spirits for healthy people, too.

That’s because exercise helps the body better regulate stress hormones, such as adrenaline and cortisol. It also stimulates the production of neurotransmitters such as endorphins, chemicals in the brain that elevate mood and regulate pain.

In our physical therapy practice, we have watched as patients who gradually improve their range of motion, balance and strength grow happier — not just with the progress they are making, but in general. The transformation in their moods is as inspiring and profound as their physical rehabilitation.

For people who are already fairly healthy and active, pushing yourself harder and experiencing a regular “runner’s high,” or boost in neurotransmitters that comes with a strenuous workout, can be transformative both mentally and physically.

But for most of us, exercise doesn’t have to be rigorous to be helpful for our mood. Even a brisk walk around the block and some deep breathing can bathe your brain in oxygen, unburdening a troubled mind or lifting a heavy heart. The key is simply to move.

If you focus on the fact that you don’t have a half-hour block of time to spare, you might not exercise at all. Instead of fretting over your schedule, go on 10-minute walks at lunch a few times a week. For many people that’s all it takes to dramatically change your sense of well-being.

If walking isn’t for you, find a simple exercise regimen that is. Dancing, swimming, it doesn’t matter, so long as you are moving. Just be sure that the exercise is sustained and sustainable. If you say, “I love to wash my car,” you’ll either have to purchase an entire dealership or become the most popular neighbor on your block to turn car-washing into an active enough endeavor.

You can also maximize the mental health benefits of exercise by replacing bad habits with good, simple movement. For example, if on-the-job stress regularly has you running to the vending machine, run around the block instead. Time is short for everyone, we want to use our time in meaningful, healthy ways.

And don’t overthink it. You don’t need to spend an hour sitting sedentary at your computer researching activities and specialty gear. Just go outside and start stretching and moving. You can learn all about the best gear or walking groups from the people you meet along the way.

For some people, the solitary “me time” of exercise helps improve mood. For others, it takes a more social program to give them that mental health boost. Whatever type of exercise you choose to do, do it and stick with it.

You’ll be happy that you did.

MARK GLAVINIC is director of Rehabilitation Services at Hoag at Hoag Hospital.