Exercise and meditation are some of the most overlooked mood boosters today. Granted, we all have a busy schedule, and after a long day, you want to get in bed and sleep your cares away. However, it may not be easy to rest after a busy day. Stress, depression, anxiety, and other hindrances due to life’s challenges can dampen your mood.
There’s where meditation and exercise come in. You can enhance your performance by taking steroids from Canadian Anabolics. If you’re wondering how they can elevate your mood or want a reason to include both in your daily routine, the article below gives you all the information you need.
How to Include Exercise and Meditation in Your Life
With all the responsibilities you have in your daily life, it may seem impossible to squeeze meditation and workouts into your daily routine, but it isn’t. Here are five simple ways to do it:
- Change your mindset.
- Start for a few minutes each day, then increase the time as your body adjusts.
- Ask a friend to help you stay in check. You can as well meditate and exercise together.
- Reward yourself every time you exercise and meditate.
- Don’t give up when you forget on some days. With time, your body will get used to them, and you’ll feel you’re missing something if you don’t exercise and meditate.
The Basics of Meditation To Get You Started
There’s more to meditation than sitting quietly in a corner and staring in space. It aims to help you relax and get in touch with your inner self. There are nine types of meditation. Each is unique and is suitable for a particular personality. They are:
- Visualization meditation
- Mantra meditation
- Progressive relaxation
- Mindfulness meditation
- Focused meditation
- Loving-kindness meditation
- Spiritual meditation
- Movement meditation or walking meditation
- Transcendental meditation
To meditate successfully:
- Sit or lie down comfortably in a quiet room. You could even invest in a meditation cushion or chair.
- Simply relax and gently close your eyes.
- Don’t try to control your breath. Just breathe naturally.
- Pay attention to the breath and how your body moves with each inhalation and exhalation. Notice your frame’s movement as you breathe. Observe your shoulders, rib cage, stomach, and chest.
- Continue for at least ten minutes or more if you can using a timer or a ten-minute piece of meditation music that you enjoy listening to.
How Mixing Exercise and the Benefits Of Meditation Can Improve Your Mood
Meditation and exercise are so effective because each has a different but equally profound effect on the brain. Here’s how combining them when you meditate before or after a workout can lighten your mood:
1. They Help in Combating Depression
A Rutgers University survey printed in the journal Translational Psychology discovered that a combination of meditation and aerobic exercise lowered depression symptoms by 40%. The participants mixed 30 minutes of exercise with 30 minutes of meditation twice every week for two months. They found that while the practices of exercise and meditation can ease depression symptoms independently, they’re more potent when you do them together.
2. Faster Recovery
Exercise helps you stay in shape. Your body requires you to recover after every workout session. Meditation helps it get better quicker while lowering injury risks thanks to reducing cortisol in your body. Meditating after exercise can also lower body ache and discomfort that an intense workout can bring.
3. Stress Reduction
Stress may be less severe than a depression, but it has detrimental effects on your body too. Though a little of it is good as it’s motivational and beneficial, here are some exercise and meditation indicators that it’s too much:
- When you can’t sleep at night
- When you find it hard to concentrate
- When you feel overwhelmed
- If you get sick often
- If your eating pattern changes
Whenever you’re stressed, the hormone cortisol spikes. Cortisol is good in small amounts as it can help in weight loss and enhancing your mood. By using exercise and meditation together, you help keep cortisol levels at their minimum. Hence you avoid stress.
4. More Muscle Mass
A good reason to mix exercise and meditation is to maximize the muscle-building procedure. If you work out frequently and you’re not focused on losing weight, you likely want to build some muscle mass through focused exercises. Meditation can assist you to be a more disciplined and focused person, leading to more intense and better weight-lifting sessions.
Since meditation plays a part in lowering cortisol levels, it’s helpful because cortisol can sometimes break down muscle tissue, which is a significant cause of concern.
5. Increased Self-esteem
Whenever you feel good about yourself, you’re automatically in a better mood. Combining exercise and meditation heightens your self-worth. Exercise can help you get the body you’ve always wanted. Meditation, specifically mindfulness meditation, motivates you to slow down, allows for more self-reflection, and can assist you in finding out positive qualities about yourself.
Investigators at Stanford University discovered that mindfulness meditation could help those with social anxiety. In a 2009 survey printed in the Journal of Cognitive Psychotherapy, 14 participants with social anxiety disorder took part in several months of meditation training. They reported higher self-esteem and lower anxiety after finishing the program.
Exercise and Meditation Benefits Conclusion
Combining exercise and meditation is the best way to go. Together, the practices can work more wonders for your mood than you can ever imagine. The key is to do them correctly and to be consistent. If ever you feel like giving up, think of the reward that awaits you at the end of the finish line.
If you’re not combining exercise and meditation yet, please don’t wait any longer. A natural and simple solution to a better mood is an effort away.