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Physical Activity and Happiness

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? How about when you are moving around and exercising? Happier? Energized? Grateful?

Often, when people are getting anxious, depressed, stressed, overwhelmed it is a combination of circumstantial life factors and lack of self care. This includes minimal physical activity. To deny that physical activity has a major influence on mental well being and happiness would be naïve. Think about your level of happiness and energy when sick or hurt and your activity is limited. Movement influences people in a variety of human functions, biologically, socially, emotionally, and even spiritually for some people.

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 relatively new idea (in the grand scheme of humankind this is new, and is not how all people live currently, obviously). As our bodies evolve and adapt to the changes in behavior and activity level it is important to be aware of how movement could influence our happiness.

Physical activity produces chemicals that enhance our happiness (More to come on this later). Think from an evolutionary standpoint. Let’s just say these happy chemicals (dopamine, serotonin, norepinephrine, endorphins) 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). From a purely physical activity standpoint, those working in the field 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 more factors, but you get the point: We need more physical activity to feel better.

Some people naturally get physical activity in their everyday life. Being on your feet all day, working and 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

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” ~Plato

“Physical activity is an excellent stress buster and provides other health benefits as well. It can also improve your mood and self-image.” ~John Wickham

“You can reach maximum performance by engaging in physical activities…dancing daily is a good physical activity” ~Lailah Gifty Akita

“It is certain that, as in the body, when no labour or natural exercise is used, the spirits which want their due employment turn against the constitution and find work for themselves in a destructive way…” ~Anthony Ashley Cooper, 1st earl of Shaftesbury

Research on Physical Activity and Happiness

There is a significant amount of research with 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 our health, mental and physical. Here are just a few of the physical health benefits of activity (The World Health Organization):

  • Reduces the risk of the following:
    • Hypertension
    • Coronary heart disease
    • Cancer (Breast, lung, colon, and more)
    • Stroke
    • Risk of falling down and injuring self
    • Diabetes
    • Arthritis
  • Improvements in

Reducing the risk of these issues may sound like physical health factors. However, ask any person who has any of the concerns listed above if it impacts their mental health and happiness and see what he or she says. Cancer, diabetes, heart disease, and other sickness or weakness  do influence the way feel and reducing these problems and risk factors will improve overall mental health and happiness.

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

Reductions in:

  • 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 that increase happiness, combat anxiety, stress and depression, and improve overall mental health functioning are:

  • Dopamine
  • Serotonin
  • Norepinaphrine
  • Endorphins
  • Brain-derived neurotrophic factor (BDNF) encourage long-term brain and mental health (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***

How is your energy level? Ability to concentrate? Happiness? Stress? Tension? Wherever you are at this exact moment get up and be physically active THIS MINUTE! Do Something:

  • 10 jumping jacks
  • An accessible yoga pose
  • Burpees
  • 5 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)

Ok, are 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 mental health and allowed me to get back to writing this article feeling good.

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.

What Prevents Physical Activity?

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.

  • Time. Not having enough time to be physically active is very common. Figure out ways to be physically active and make it a priority.
    • Combining multiple activities is ok if you must. (Stretch and move around while reading, situps in front of TV, find a way to be active).
    • Schedule time for physical activity. Make it a priority, that actually matters.
  • 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.
    • Find activities that you enjoy. There needs to be a level of enjoyment, even if it is just being happy you did it.
    • 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.
    • Have a positive attitude. Being grumpy and negative will not help. Stay positive about being physically active and applaud yourself for making a good health choice.  
  • Routine. Never walk into town? Always drive? Take the elevator? If your routine doesn’t involve physical activity, incorporate it however you can.
    • Find a way to “take the physically active” option. Walking, stairs, intentional physical movements, stretching, all can find a way into your everyday and new, healthier routines can be formed.
  • Laziness, Apathy, and a Bad Attitude.Sure, physical activity is effort, but it does come with a rewards and can be fun.
    • 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.
    • 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.
  • Fear. There are a lot of fears that can come up for people with physical activity. Fear of looking like an idiot, injury, perception, self doubt.
    • 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. 
    • 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.
    • Follow all recommended safety and legal requirements for any activities. Be responsible and safe. Don’t be an idiot.
    • Be Smart. Don’t go ski a double black diamond ski run on your first day on skis! Use common sense and know yourself and abilities.
  • Not believing it will make a difference.Debbie Downer! This negative outlook will inhibit your growth. Is it the factor that dictates our mental health? No. Is there such a thing as a singular factor dictating mental health? No. But Physical activity is proven to make a difference in our happiness.
    • Be open-minded. It is up to you if you want to believe the copious amounts of research supporting physical activity and happiness.
    • The littlest 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)

Opportunities to Practice Physical Activity

  • Set a goal or intention to incorporate physical activity
  • Look for opportunities to increase physical activity
    • Walking instead of driving
    • Finding hobbies or activities that involve physical activity
    • Exercise
      • BikeHikeRunGo to the gymYoga
  • Take on a house project:
  • Building somethingYard workChop woodPaint a bedroom
    • Fix something
    • Some other project requiring you to move around
  • Find physical activity in your everyday life

References and Resources

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