Feel Awesomer: Physical Activity and Fulfillment

How do you feel after a bike ride, run, trip to the gym or your favorite physical activity? Recharged Stronger? More self confident? What about happier?

Physical activity is connected to improved physical, psychological, and emotional well being. There are many “whole body” reasons to be physically active. How do you feel when stagnant and not physically active, grumpy? Moody? Angry? Compared to moving around and active? Happier? Energized? Grateful?

Anxiety, depression, stress, and mental wellness are a combination of circumstantial life factors and lack of self care. This includes the often neglected physical activity. Denying the role of physical activity on mental wellness would be naïve. Consider your personal level of happiness and energy when sick, hurt, or busy, limiting activity. Movement influences an array of functions: biologically, socially, emotionally, and even spiritually.

Definitions of Physical Activity

“Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure.”  ~The World Health Organization

“Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities. Exercise is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness. Physical fitness is a set of attributes that are either health or skill related.” ~Caspersen, Powell, Christenson

“Any movement of your body that results in an increased use of energy. This can include leisure activities as well as work…. Exercise is physical activity that’s planned, structured and repeated. ” ~Health Link British Columbia

The opposite of physical activity is physical inactivity which can be defined as a sedentary lifestyle where a person is not engaging in physical activity, “Adults are classified as inactive if they did not report any sessions of light to moderate or vigorous leisure-time physical activity of at least 10 minutes a day.” Wendy Bumgardner

History and Physical Activity

The concept of needing to find physical activity is relatively new. Human beings have been roaming the earth for hundreds of thousands of years (or more). Never needing a gym membership to get physical activity, because surviving, finding food, avoiding saber tooth tiger attacks, and just existing was physical activity, every day, all day.

Sitting at a desk, having meals prepared, and everything handed to us is a new construct (in the grand scheme of humankind this is new, and is not how all people live currently, obviously). Bodies evolve and adapt to the changes in behavior and activity level, be aware of how movement could influence happiness and wellness.

Physical activity produces chemicals enhancing mood and happiness (More to come on this later). Think about evolution. Assume these “happy chemicals” (dopamine, serotonin, endorphins, etc.) that are produced when physically active have a scale in our body from 0 (sad and depressed) to 100 (you just won the lottery on your wedding day while eating bacon). From a purely physical activity standpoint, those working in fields or active labor would have a happiness chemical level naturally of 75, pretty happy biologically. Sitting at a desk is minimal physical activity and would hit potentially a 25. Obviously this all made up numbers and hypothetical as there are many factors, but you get the point, work is not often physical in nature anymore. 

Some people naturally get physical activity in their everyday life. Being on foot all day, working, moving around, and needing to be physically engaged as a major part of your work life, you may be getting enough physical activity (landscapers, mechanics, builders, construction workers, plumbers, servers, etc.). For many people, work won’t be enough physical activity and it needs to become a bit more intentional and practiced. Continue to evolve and adapt your movement to the changes in your job and lifestyle. 

Quotes on Physical Activity

Research on Physical Activity

There is a significant research on the physical health benefits of activity. The list of benefits is substantial and growing as biological and other evidence confirms what was already known: physical activity improves health: mental and physical. Here are just a few of the physical health benefits of activity (The World Health Organization):

• Reductions in:
  • Hypertension
  • Coronary heart disease
  • Cancer (Breast, lung, colon, and more)
  • Stroke
  • Risk of falling down and injuring self
  • Diabetes
  • Arthritis
• Improvements in:
  • Bone density (Center for Disease Control)
  • Stronger immune system
  • Muscular strength and flexibility
  • Life expectancy

These may sound like purely physical health factors. However, ask any person who has serious physical issues if it impacts their mental health and happiness. Cancer, diabetes, heart disease, and other sickness or weakness  do influence the way people feel. Reducing these problems and risk factors will improve overall mental health and happiness.

The mental health influences from physical activity are also marked. These include but are not limited to (Robinson, Segal, Smith):

Reductions in Mental Health Symptoms:

• Stress
• Anxiety
• Depression
• Symptoms of ADD and PTSD
• Negative emotions and feelings

Improvements in:

• Self confidence
• Sharper memory and thinking
• Overall mental health functioning
• Happiness
• Sleep
• Body Image

From a body chemistry standpoint the chemicals that are released while physically active increase happiness, combat anxiety, stress and depression, and improve overall mental health functioning are:

• Dopamine
• Serotonin
• Norepinaphrine
• Endorphins
• Brain-derived neurotrophic factor (BDNF), encourages long-term brain and mental health growth (Cathe Friedrich)

Happier people tend to be more physically active, and more physically active people tend to be happier. “The Harvard researchers seem to have identified a synergistic feedback loop between psychological well-being and physical activity that may be bidirectional. But the million-dollar “chicken or the egg” question remains: Does being physically active make someone more likely to self-report higher positive emotions or does having positive emotions make someone more likely to exercise?” (Chris Bergland).

It doesn’t really matter which came first happiness or physical activity, it is apparent: There is a connection between physical activity and happiness. Biological, psychological, emotional, spiritual, it doesn’t matter what the cause is, the result is more happiness.

***STOP READING RIGHT NOW***

• 10 jumping jacks
• An accessible yoga pose
• Burpees
• 5-10 push up
• Sit ups
• Stretch out
• Go run around the building you are in
• Whatever you like that is physically active (I am going to chop wood for a bit)

How is your energy level? Ability to concentrate? Happiness? Stress? Tension? Wherever you are at this exact moment get up and DO SOMETHING!

You back? How do you feel? Any change? Along with feeling masculine for chopping wood, I feel energized, calm, and grateful. Ten minutes of physical activity improved my immediate mental health, allowing me to get back to writing this article. Extended exhaaaaale.

Components and Related Concepts

• Nature. Often physical activity can occur in nature, exponentially improving the benefits for some people.
• Social connections. Many physical activities can involve doing them with another person, walking, exercising, many activities can be done and will be enhanced when done with a friend. Going to a yoga class, skiing with a friend, hiking, going to the gym is a great way to build deeper connections with people. Teammates report deep social connectedness with other people that promotes positive relationships and emotions (Paige Malsen).
• Improvements in body chemistry. The chemicals released during physical activity improve mental health functioning and brain chemistry.
• Goal Setting. An excellent way to improve performance, ability, and overall feelings.
• Exercise. A form of physical activity that is more intentional and direct.
• Sexual health and satisfaction. There is evidence to support that people who are more physically active and fit have improved sex lives. Double bonus.

Why People Don’t Move Their Bodies

There are many reasons that people neglect physical activity. Often, these are merely excuses, and ways to justify laziness. Recognize your reasons and create a plan to improve. Be honest and real with yourself about why you haven’t been physically active. 

Excuse 1: Not enough time. 

• Tool 1: Combining multiple activities is ok. Stretch and move around while reading, sit-ups in front of TV, find any way to be active.
• Tool 2: Schedule time for physical activity. Make it a priority, that actually matters. Figure out ways to be physically active and make it a priority.
• Tool 3: Be physically active with someone. Find a friend with similar interest physically as you and enjoy those activities together. 

Excuse 2: Not enjoying it. 

Sure, if you view physical activity as solely 30 minutes on the “Dreadmill” it is going to be awful. Many people don’t like to be active because they choose the wrong (for them) activities. 

• Tool 1: Find activities that you enjoy. There needs to be a level of enjoyment, even if it is just being happy you did it. Some day may not be as great as others, but seeking activities that are enjoyable is key. 
• Tool 2: Try different activities. You never know what you are going to find that you enjoy. There are so many great activities, sports, and exercises you can do, just need to find what works best for you.
• Tool 3: Think like child you. What were your favorite activities as a kid? Tag? Soccer? Building tree forts?

Excuse 3: Negative-Nancy or Drewbie-Downer Attitude.

Being grumpy will not make it suck less. A negative attitude rarely helps anything, including physical activity. Be a Positive-Pete and be joyful!

• Tool 1: Choose to stay positive about physical activity. Recognize your negative thoughts and choose to replace them with positive ones.
• Tool 2: Applaud yourself for making a good health choice. You should feel good about being healthy.
• Tool 3: Encourage others. Saying something positive to someone else creates an encouraging energy in. 

Excuse 4: Routine. 

Unhealthy habits form over years, and just become “the way it is.” Breaking routines is not easy but can be done. Remember, you may be unlearning 10, 20, or 70 years of bad behaviors, forming a new routine takes time. 

• Tool 1: Take the physically active option. Walking, stairs, intentional physical movements, choose the option that gets you more exercise instead of less.
• Tool 2: Create new routines. Some experts say it takes any where from 30-90 days to form a new habit. But they all start with day 1. 
• Tool 3: It will get easier. It may seem like work to forge new habits, but it does get easier over time, so stick with it. 

Excuse 5: Laziness and apathy.

Motivation can be difficult. The couch is often much more comfortable than running. You have to WANT to be happier more than you WANT to stay the same. 

• Tool 1: Be happy and grateful you are able to be physically active. We all have differing abilities and limitations with physical activity, be grateful for what you are able to do. Focus on what you can do, not what you can’t.
• Tool 2: Know yourself. What has worked in the past? Was there ever a time you felt better and were healthier? What were you doing?
• Tool 3: Start small with your physical activity. If you are struggling to become physically active, find small things you can do, that you enjoy. There is no action too small to show improvement. You can always go bigger.

Excuse 6: Fear.

Many fears can arise for people with physical activity. Fear of looking like an idiot, injury, perception, self doubt, or whatever other excuse a person clings. Change can be scary, doesn’t mean you should avoid it. 

• Tool 1: Don’t worry about what you look like or your results. Do this for you, because of you. Remember the great Dr. Seuss said, “Those who mind don’t matter, and those who matter don’t mind.” Everyone starts somewhere. Avoid upward and downward comparisons. COSTUMES HELP YOU LOOK AWESOMER!
• Tool 2 Be safe and know your limits. When engaging in a new physical activity particularly, this is essential. Know your body and what you are capable of. You are not the same person as 10 years ago, so adjust physical activity accordingly. BE SAFE! Starting small again is key, keep building and growing.
• Tool 3: Follow all recommended safety and legal requirements for any activities. Be responsible and safe. Don’t be an idiot.

Excuse 7: Not believing physical activity will make a difference.

This negative outlook will inhibit growth. Is it the factor that dictates mental health? No. Is there a singular factor that dictates entire mental health? No. But Physical activity is proven to make a difference in happiness and overall mental wellness.

• Tool 1: Be open-minded. It is up to you if you want to believe the copious amounts of research supporting physical activity and happiness.
• Tool 2: The smallest activity can make a huge difference. “According to a new review of research about good moods and physical activity, people who work out even once a week or for as little as 10 minutes a day tend to be more cheerful than those who never exercise. And any type of exercise may be helpful” (Gretchen Reynolds).
• Tool 3: Take the Feel Awesome Mood Meter. Take the FAMM and then go do something physically active and take the test again. See any changes that may have occurred. 

Opportunities to Practice Physical Activity

• Set a goal or intention to incorporate physical activity
• Keep a physical activity/exercise log
• Look for opportunities to increase physical activity in daily life
• Find your Favorite Activities:
  • Bike
  • Hike/Run/Walk
  • Sports
    • Basketball
    • Soccer
    • Catch
    • Frisbee
    • Golf
    • Volleyball
    • Swimming
  • Yard work and Gardening
  • Fix something
  • Go to the gym
  • Yoga
  • Finding hobbies or activities that involve physical activity
    Exercise
  • Try small workplace movements (Although these are small it is a very basic start) (Ethan Boldt)
  • Chop wood
  • Build something  
  • Stretching
  • Play with your pet

References and Resources

• Bumgardner: What is Physical Inactivity?
• Caspersen, Powell, Christenson: Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research.
• Plato: Quote Garden: Inspirational Quotes on Exercise
• John Wickham: Inspirational Quotes on Physical Activity
• Lailah Gifty Akita: Physical Activity Quotes
• Anthony Ashley Cooper, 1st earl of Shaftesbury: Physical Activity Quotes
• Center for Disease Control: Physical Activity and Health
• Chris Bergland: Harvard Study Reports: Happier Adults May Exercise More
• Cathe Friedrich: 5 Brain-Boosting Chemicals Released During Exercise
• Robinson, Segal, Smith: The Mental Health Benefits of Exercise
• Paige Maslen: The Social and Academic Benefits of Team Sports
• Drew Mikita: Mental Workout: The Two Qs of Goal Setting
• Drew Mikita: Positive Psychology: Social Comparisons
• Gretchen Reynolds: Even a Little Exercise Makes us Happier
• Ethan Boldt: 20 Exercises to Do at Your Desk — Get Fit at Work?!
• The World Health Organization: Global Strategy on Diet, Physical Activity and Health