Improve Mood in 10 Minutes!
Going for a run is like getting a small dose of Prozac that helps “reboot” the brain, because exercise elevates these neurotransmitters. For this reason, exercise will pull you “out of a fog,” keep your brain in balance, and thus change your life for the better (Spark).
Exercise is good for your heart, but what about your brain?
John J. Ratey, author of Spark gives some great insight into how exercise can improve the function of your brain and the best kind of exercise that allow you to reap the most benefits.
The first article How Exercise Revs up Your Brain talks about the positive effects exercising has on the brain, aerobic exercise in particular. The writer mentions several studies that have been performed on a number of different subjects ranging from elderly patients, mice, and even children.
In each study, the subject’s brain activity, namely in the area involved with cognition and learning, was more activated after aerobic exercise. Not only were those areas improved, but actual brain cell growth was found in some cases.
Even more interesting is the fact that several chemicals were released after just 10 minutes of physical activity that helped to improve the mood and overall mental well being of the subject.
Research shows that 20-40 minutes of daily exercise (4-5 sessions a week), running, biking, swimming, lifting weights, using the stair master or treadmill, or walking-will reliably raise serotonin and norepinephrine levels. Exercise also boosts endorphins, which are responsible for decreasing pain and increasing pleasure.
The key is to find something you enjoy - start from there and then move forward - keep it simple and just get moving. Yes, your mood will improve, you will feel better and it can also decrease back and muscle pain.
The lone ranger approach is an option, however joining a group, taking a class and following a program can speed up the learning curve and make the process easier.
If you have any comments regarding the positive mental or physical benefits you feel from exercising please feel free to share.
Best,
Cole Ellis
What Causes the Foot to Flop Out to the Side?
Tight external hip rotator muscles deep inside the hip. This pulls on the hip and externally rotates the leg and foot. Results in foot flare, will exaggerate pronation and alter foot mechanics.
Calf and thigh muscles are often tight and restrictive. This will not allow the leg to absorb impact forces gracefully.
Hip Flexor Tightness…this can weaken the glutes, remember the glute muscles are extremely important for the runner and overall health and function. If the glute is weak, other muscles will have to compensate and work harder.
All of the above are examples of muscular imbalances and soft tissue restrictions that are directly related to plantar fasciitis, back and knee pain, IT-Band Syndrome, and other running conditions.
The 6 principles to injury free running are important, although to go full circle - fix the injury, prevent future injuries, and improve performance - the muscular imbalances and soft tissue restrictions need to be addressed as well.
We all (at some point) have that one stubborn injury - or injuries - that won’t disappear. It can impact performance, work, health, and even relationships.
For example, chronic back pain, problematic knees, a bum ankle and shoulder, or a running issue. Often heard, “I have a difficult time staying active because” - fill in the blank - “I used to run, but now I can’t because - fill in the blank.
Most treatments revolve around ice, medication, rest, and stretches. This is a feel good approach, and yes I agree, we all want to feel good, but we will feel much better once the problem is fixed and we get back to doing the things we enjoy and have passion for.
To learn more about cutting edge treatments that will quickly and permanently get you back to doing what you enjoy, click here for The Stay Active Manifesto.
If you have any questions or concerns I would like to hear from you.
All the Best
Cole Ellis D.C., ART
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