Why are endorphins released during exercise

For our ancestors, this meant running from predators while injured. Endorphins are triggered as a result of strenuous physical exercise. Their physiological effects allow someone to complete high endurance exercises without feeling as though they should quit Pathway Genomics.

Endorphin releases differ for everyone, depending on a variety of biological factors. When we work hard to achieve a goal, our brain produces endorphins as well as the neurotransmitter dopamine.

The rush of excitement and strong feelings of accomplishment you feel after a good workout are the results of your brain releasing endorphins and congratulating you on a job well done. So is there a specific type of exercise that releases more endorphins?

Although scientific evidence is not concrete, there have been studies with promising results. A study listed in the Neuropsychopharmacology journal tested the endorphin release in men between the ages of 21 and 36, who performed various kinds of exercise. Such effects have been attributed in part to the release of endorphins triggered by exercise.

For their study, the researchers sought to determine whether or not there are differences in endorphin release in response to conventional aerobic exercise and HIIT, which is a form of exercise comprising short bursts of highly intense activity, broken up by brief periods of less demanding activity.

On two separate days, the men completed 1 hour of moderate-intensity aerobic exercise and 1 hour of HIIT. Using positron emission tomography PET , the researchers measured the endorphin release of each subject after each session, as well as after a rest period. The researchers found that HIIT led to a significant rise in the release of endorphins in the men. This occurred in areas of the brain associated with pain, reward, and emotion, including the thalamus, insula, orbitofrontal cortex, hippocampus, and anterior cingulate cortex.

Furthermore, the team found that HIIT caused negative feelings in the men, which was also associated with an increase in endorphin release. After moderate-intensity aerobic activity, the men reported feelings of pleasure and euphoria, which they found corresponded with endorphin release. Overall, the researchers believe that their study sheds light on how different intensities of exercise influence endorphin release.

Mental stress can also produce physical symptoms. Muscles are tense, resulting in fidgetiness, taut facial expressions, headaches, or neck and back pain. The mouth is dry, producing unquenchable thirst or perhaps the sensation of a lump in the throat that makes swallowing difficult.

Clenched jaw muscles can produce jaw pain and headaches. The skin can be pale, sweaty, and clammy. Intestinal symptoms range from "butterflies" to heartburn, cramps, or diarrhea. Frequent urination may be a bother. A pounding pulse is common, as is chest tightness.

Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing. In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting. The physical symptoms of stress are themselves distressing. In fact, the body's response to stress can feel so bad that it produces additional mental stress. During the stress response, then, mind and body can amplify each other's distress signals, creating a vicious cycle of tension and anxiety.

Because the root cause of stress is emotional, it is best controlled by gaining insight, reducing life problems that trigger stress, and modifying behavior. But stress control can — and should — also involve the body. Aerobic exercise is one approach; physical fitness will help promote mental fitness. But there is another approach: you can learn to use your mind to relax your body. The relaxed body will, in turn, send signals of calm and control that help reduce mental tension.

Autoregulation exercises are a group of techniques designed to replace the spiral of stress with a cycle of repose. Several approaches are available. Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress. But if that's not your thing, simple breathing exercises can help by themselves. Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation. You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing.

Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly.

Deep breathing is easy to learn. You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs. Practice the routine in advance; then use it when you need it most. If you find it helpful, consider repeating the exercise four to six times a day — even on good days.

Bodily exercise can help relax the mind, and mental maneuvers can, too. Most often, that means talking out problems with a supportive listener, who can be a friend, a chaplain, or a trained counselor or psychotherapist. But you can also do it yourself, harnessing the power of your own mind to reduce stress. Simply writing down your thoughts and feelings can be very beneficial, and formal meditation exercises have helped many people reduce stress and gain perspective.

Meditation is a prime example of the unity of mind and body. Mental stress can speed the heart and raise the blood pressure; meditation can actually reverse the physiological signs of stress.

Scientific studies of Indian yoga masters demonstrate that meditation can, in fact, slow the heart rate , lower the blood pressure, reduce the breathing rate, diminish the body's oxygen consumption, reduce blood adrenaline levels, and change skin temperature.

Here are some tips for sticking with a new routine or refreshing a tired workout:. If your primary goal is to reduce stress in your life, your specific goals might include committing to walking during your lunch hour three times a week. Or try online fitness videos at home. Or, if needed, find a babysitter to watch your children so that you can slip away to attend a cycling class. Exercise in short bursts.

Even brief bouts of physical activity offer benefits. For instance, if you can't fit in one minute walk, try a few minute walks instead. Being active throughout the day can add up to provide health benefits.

Take a mid-morning or afternoon break to move and stretch, go for a walk, or do some squats or pushups. Interval training, which entails brief 60 to 90 seconds bursts of intense activity at almost full effort, can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise. What's most important is making regular physical activity part of your lifestyle. Whatever you do, don't think of exercise as just one more thing on your to-do list.

Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

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