Movement is a foundational aspect of health. We all recognize and feel the physical and mental benefits of movement, often attributing it to endorphins. Kelly McGonigal writes all about the mental aspect of physical activity in her book The Joy of Movement. This book is a fascinating read, filled with the latest research that you can bring into your daily life whether you have an ongoing movement practice or are still redefining what joyful movement means to you. Here are just some of my biggest takeaways from The Joy of Movement. I highly recommend giving this book a read!

Endorphins, Endocannabinoids & The Elusive “Runner’s High”

For a long time we have associated the “runner’s high” with an endorphin rush, but recent research suggests it may actually be due to endocannabinoids. These endocannabinoids are released during exercise and go on to bind to receptors in the brain, most notably in the areas that are involved in regulating our stress response. As endocannabinoids are released, we note reduced anxiety and an increased state of optimism and contentment. According to McGonigal, as we become more physically active, our brain produces a higher density of endocannabinoid receptors, meaning that our brain is able to take in more joy from movement.

But wait, let’s get back to that euphoric state known as the “runner’s high”. It turns out that all it takes is 20 minutes of moderate intensity movement (jogging, walking, swimming, cycling, etc) to experience the release of endocannabinoids. This built in biochemical reward motivates us to continue and persist, giving us this euphoric persistence high.

Synchronized Movement & Collective Joy

To me, the most fascinating takeaway from The Joy of Movement was the science of synchronized movement. McGonigal references many different studies that looked at the effect of group movement across all age groups and movement practices. For example, one study looked at 14 month old babies in a group music class. This study found that when bounced together in sync, they are more likely to help one another, signifying the strength of community.

She brings about the concept of collective joy, a feeling that we all experience when moving together in a group. She describes this feeling as an expanded sense of self and belonging. Moving in unison to music is nothing new, just look at cycling classes, yoga, Zumba, aerobics, etc. Synchronized group fitness is popular for a reason!

Now interestingly enough, we can accomplish this feeling physically and virtually, meaning that virtual classes like Peloton have the same affect on the body as in-person classes. One last tidbit worth mentioning: it turns out that happy sweat has a totally different odor than regular sweat, and not only that, but the smell of someone else’s happy sweat can improve your mood.

Moving Outdoors

Exercising outdoors, sometimes called “green exercise”, benefits us in a pretty unique way. Unlike endorphins and endocannabinoids, which take some time to kick in, nature affects us pretty immediately. Within just five minutes of moving outdoors we notice shifts in mood, outlook, and overall wellbeing. We’ve all felt this feeling.

This can be attributed to a many different reasons, one of which is our default mode network (DMN). This aspect of our brain is active when our mind is wandering. Many of us experience an overactive DMN, which can come through as anxiety and rumination. There is a lot of research being done on therapies to quiet the DMN, varying from meditation to ketamine. Green exercise, or moving outside, quickly quiets an overactive DMN, making it a great tool to keep in your wellness toolbox.

About the Author

Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!

Disclaimer

The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.