You’re only one workout away from a good mood.
– Unknown
Do an internet search for the words “how to be happy” and I guarantee that one of the top suggestions, without fail, will be something to do with exercise. This is now Week Thirty-Four of this adventure and so far, four of those weeks (not including this one) have been exercise related. I’ve set a fitness goal, raised my activity level, gone for a bike ride, and gone for many, many walks, all in the service of happiness.
That’s the thing, science really does back up the millions of claims that increasing your level of physical activity can boost your overall happiness, and while researchers have been conducting their peer-reviewed studies, I’ve been making my own personal observations on the effects of exercise on my happiness. This is what I’ve learned:
- The rush of endorphins I experience during and after exercise literally, scientifically, makes me feel happier, less stressed, and more optimistic
- When I exercise I feel a sense of accomplishment: I am doing something good for my body and my mental health
- When I exercise I feel stronger, more powerful, and, to be honest, like a bit of a badass
- There is a direct correlation between an increased activity level and the frequency of doing laundry: more dirty gym clothes, more laundry (interestingly, this has now morphed into a weird form of positive reinforcement: I feel good while doing laundry, regardless of why I’m actually doing it, exercise related, or no)
- There is significant overlap between times of prolonged emotional distress and a decrease in activity level. This either means that when I am sad I stop exercising, or I become sad as a result of less frequent exercise (I suspect both are true)
- There is also a direct connection between my levels of physical pain and physical activity. If I am more sedentary, my chronic pain becomes worse and/or constant. When I exercise regularly, my pain decreases significantly and becomes much easier to manage.
- I am very competitive – both with myself and others – and exercising fuels those urges. Whether it’s beating my personal time, completing all the reps in a group class, or running an actual race, I am motivated by any and all victories
Pandemic Parables
Over the last hundred months of this pandemic (wait, only six??) I have noticed a couple of interesting trends when it comes to exercise. First of all, there are way more people outside than normal (and not just on patios and beaches). I’ve never even seen most of my neighbours before and now I’m regularly waving and saying “hi” when I pass them on their daily walks. It seems that people who didn’t routinely exercise (or venture outside) before the pandemic have been staying sane by switching things up and trying walking, running, hiking, or other forms of outdoor exploration. Parallel to this, I’ve noticed that people who maintained rigid fitness regimes with team sports, personal trainers, and regular visits to the gym prior to the pandemic have had to re-imagine what exercise looks like and rely entirely on themselves and their immediate surroundings for motivation. This has proven so difficult for some people that many have lost that motivation, become discouraged, or stopped exercising all together.
The trends I have just described are, of course, not backed in any actual research or data that I’m aware of and merely represent types of people I’ve encountered; a pandemic vignette or “parable”, if you will. In fact, most people likely vacillate between the two camps or exist somewhere in between, like myself.
Couch to Livingroom Floor
Before the pandemic I was a regular gym-goer who frequented the weight room, the steam room and sauna, weekly yoga and Pilates classes, and, in the winter, the treadmill and stationary bike. Because the pandemic hit just before Spring, the transition from inside gym workouts to outside physical activity was made slightly easier. I began to run and bike outside and my husband and I started going for absurdly long walks in the evenings, partly to get out of the house and partly to pass the time. After the initial shock wore off, however, I found myself becoming listless, unmotivated, and unchallenged by my new routine so I looked to the internet for a replacement for the gym. I signed up for free online classes, followed personal trainers on social media, and even upgraded my step tracker app to access personalized training and group challenges. I cleared some space on the living room floor, brought out my yoga mat and dumbbells, and tried to establish a routine.
This worked for a while. I know I have always been intrinsically motivated to exercise. I like the way it makes me feel, both physically and mentally, and I much prefer yoga to self-medication. What I didn’t realize was how much the interplay of intrinsic and extrinsic motivation impacts the consistency, variation, and enjoyment of my exercise.
Studies show that if you are looking for a workout that will actually make you happier, exercising with a group is the way to go. In addition to lower stress levels and an improved quality of life, exercising with other people means you are less likely to skip a workout, you can give and receive helpful tips, and you can switch things up with a little friendly competition. This isn’t to say there aren’t benefits to working out alone. Flying solo I was able to focus better (although I did notice that home workouts made my attention wander somewhat), I could pick when I wanted to exercise (or convince myself to exercise), I could listen to my own music (and get bored of my entire playlist), and I could choose to only do the exercises I wanted to do (instead of challenging myself and working on my edge). It’s clear that even though workouts in isolation will do in a pinch, I really missed the challenge, variety, and change of scenery at the gym.
That was a freebie
I have said before that back in January I set out a 52 week schedule of happiness tasks and, despite a global pandemic, haven’t wavered from it. In early February (Week Six) I wrote a list of things I wanted to do before my 30th birthday. With no clue what was around the corner, I included “try a new strength training class at my gym”. A month later, I seriously doubted that I’d be able to live up to it. When I was a few weeks out from “Sign Up for a Fitness Class” I started anxiously researching new virtual groups I could join. They wouldn’t technically be at my gym, but I figured I could give myself a pandemic-pass, just this once. After all, gyms hadn’t re-opened yet and it wasn’t clear when things would begin to return to normal. Magically, however, as soon as I’d resigned myself to living-room workouts for the rest of time, our region moved into a new phase of post-pandemic re-opening that included (with only minor tweaks) my gym. I immediately found a new strength training class that fit my schedule and signed up for it.
Shred
At 9:30 am on Saturday morning, mask on and water bottle in hand, I walked into “Shred”; a 45 minute, tabata-style, circuit training workout with an intense instructor who was, well, shredded. While I managed to prevent my strength and endurance levels from dipping too low during the pandemic, I hadn’t physically been in my gym, in the eyeline of a real human trainer, in more than six months. The new physical distancing rules meant that the class was very small and, for some reason, I picked a spot directly across from our instructor, Carolyn. I was nervous but I was also excited.
“Shred” absolutely kicked my ass but I still managed to do 98% of it and it felt amazing. Pushing myself to the very limits of my existence was exactly what I needed after six months of stress and uncertainty. Until that moment I’d been able to push myself a little bit harder every week. This class shocked my brain and body forward by at least a month. I left feeling wobbly, victorious, and ecstatic.
Did signing up for a fitness class make me happy? In just about every sense of the word. The intense flood of endorphins and the fulfillment of a goal made me happy. The sense of well being, personal accomplishment, and renewed positivity made me Happy. Maybe, just maybe, things are going to be okay.
Sources
Is it Better to Exercise Alone or with a Friend?
The Origin: Health and Fitness
It it Better to Exercise Alone or with a Group?
Georgina Berbari | @thelittleflowerpetal | Elite Daily
How to Be Happy 