Exercise isn’t just about building muscles or improving cardiovascular health—it also plays a significant role in our mental wellbeing by influencing neurochemicals that enhance mood, reduce stress, and sharpen cognitive function. Different types of exercise stimulate various neurochemical responses, making each form of activity uniquely beneficial. Understanding these responses can help us tailor our exercise routines to optimize both physical and mental health.
1. Endorphins and High-Intensity Cardio
Exercise Type: Running, cycling, HIIT (High-Intensity Interval Training)
Neurochemical Response: Endorphins are one of the most well-known neurochemicals linked to exercise, often referred to as the “feel-good” chemicals. They act as natural painkillers and mood elevators, creating the euphoric sensation known as the “runner’s high.” High-intensity cardio exercises like running or cycling tend to produce a surge in endorphin release.
How to Optimise:
- Engage in at least 20–30 minutes of moderate-to-high intensity cardio several times a week.
- Mix in interval training to trigger an intense release of endorphins.
- Try fast-paced group exercises like spinning or aerobics to make the process social and fun, boosting your mood further.
2. Serotonin and Steady-State Aerobic Exercise
Exercise Type: Swimming, walking, long-distance running
Neurochemical Response: Serotonin, the neurotransmitter most associated with feelings of happiness and wellbeing, is significantly increased through steady-state aerobic exercise. This type of exercise, performed at a moderate pace for an extended period, not only helps elevate mood but also regulates sleep patterns, digestion, and overall emotional stability.
How to Optimise:
- Consistency is key—aim for 30–60 minutes of moderate aerobic exercise at least five times per week.
- Outdoor activities such as hiking or brisk walking in natural surroundings can enhance serotonin production, as sunlight exposure further boosts its synthesis.
- Aerobic exercise in the morning can also improve mood throughout the day and help regulate sleep cycles.
3. Dopamine and Strength Training
Exercise Type: Weightlifting, bodyweight exercises, resistance training
Neurochemical Response: Dopamine is the neurotransmitter tied to reward and motivation. Strength training exercises that involve progressive overload—where you gradually increase the resistance—lead to spikes in dopamine. This neurochemical not only provides a sense of achievement but also enhances focus, learning, and cognitive function.
How to Optimise:
- Incorporate resistance training 2–4 times a week, using a variety of exercises to challenge different muscle groups.
- Track your progress to further stimulate dopamine release as you reach your strength goals.
- Resistance bands, free weights, or bodyweight exercises are all effective—find what motivates you and keep challenging yourself.
4. Brain-Derived Neurotrophic Factor (BDNF) and Aerobic-Endurance Training
Exercise Type: Distance running, cycling, swimming
Neurochemical Response: BDNF is a powerful protein that supports the survival of neurons and is crucial for learning, memory, and cognitive function. Aerobic endurance training has been shown to increase BDNF levels, thereby enhancing neuroplasticity (the brain’s ability to adapt and reorganise itself) and improving mental sharpness.
How to Optimise:
- Engage in longer-duration aerobic sessions (45–90 minutes), especially activities that involve repetitive, rhythmic movements like swimming or distance running.
- Cross-train to prevent burnout and maintain interest, mixing endurance with different forms of aerobic exercise.
- Consider practicing mindfulness while exercising, which can further stimulate BDNF production.
5. GABA and Yoga/Stretching
Exercise Type: Yoga, Pilates, tai chi
Neurochemical Response: Gamma-aminobutyric acid (GABA) is the neurotransmitter that reduces neural excitability and has a calming effect on the brain. Practices like yoga and Pilates stimulate GABA production, which helps reduce anxiety, promote relaxation, and improve mental clarity.
How to Optimise:
- Incorporate a 30–60 minute yoga session into your weekly routine, focusing on slow, deliberate movements and deep breathing exercises.
- Meditation and mindfulness practices during or after your yoga sessions can further increase GABA levels, heightening the stress-relieving effects.
- Regular stretching routines also contribute to GABA production, so simple stretches after other types of workouts can help you wind down. If you need some ideas on this join my online group it has a vast library dedicated to this and other things.
6. Norepinephrine and High-Intensity Training
Exercise Type: Sprinting, circuit training, CrossFit
Neurochemical Response: Norepinephrine is a neurotransmitter that increases alertness, arousal, and attention. High-intensity interval training (HIIT) and explosive exercises that demand rapid bursts of energy trigger its release, giving you heightened focus and motivation.
How to Optimise:
- Incorporate HIIT or circuit training into your weekly routine. These workouts typically last around 20–30 minutes but involve short, intense bursts of activity with minimal rest in between.
- Use HIIT on days when you need an energy boost or a quick mental pick-me-up.
- Be mindful of recovery—HIIT is very stimulating and requires proper rest to avoid burnout.
Combining Different Exercises for Optimal Neurochemical Balance
To fully embrace the neurochemical benefits of exercise, it’s essential to combine different types of workouts. Here’s how:
- Start your week with aerobic exercise for serotonin and BDNF boosts.
- Incorporate strength training mid-week for dopamine and a sense of accomplishment.
- End your week with yoga or stretching to relax and increase GABA levels.
- Use HIIT when you need a boost of energy and alertness from norepinephrine, perhaps before important meetings or tasks requiring focus.
By embracing a balanced exercise routine, you can tap into the unique benefits each neurochemical offers, ultimately improving your mental and physical wellbeing. Whether you’re chasing a runner’s high or enjoying the calm from a yoga session, the neurochemical effects of exercise are a powerful tool in shaping your overall health.
If you need help and feel daunted by the thought of all of these – keeping it simple is always the answer. Work on one thing at a time and build out your habits as you become happy with your routine. Hit me up for a FREE CHAT if you’d like.