Attitude adjustment: chase the moody blues away with just the right moves - Born To Move

Natural Health, March, 2004 by Linda Shelton

Moods, for better or worse, are an expression of your physical and psychological state. They can be triggered by emotions, brain chemistry, hormones or blood sugar, as well as by too much or too little food, exercise or sleep.

"Negative moods are like subtle indications that we need more energy," writes psychologist Robert Thayer, Ph.D., in Calm Energy. Thayer believes that physical activity, even in short bouts and varied intensities, is a positive tool for mood management. In fact, just 10 minutes of moderate exercise can improve overall mood, as well as increase vigor and decrease fatigue, according to a study in Health Psychology.

Why does this happen? There are a number of theories, including the release of feel-good brain chemicals like endorphins and serotonin; a reduction in the stress hormone cortisol; increased self-esteem resulting from better body image and weight control; and even muscle relaxation due to raised body temperature. Also, those who exercise away bad feelings are less likely to turn to smoking, overeating or alcohol, which can feed cycles of tension and depression.

Whatever the reasons, exercise works; you can override mood swings simply by moving your body. The suggestions here are related to specific temperament and behavior characteristics. Choose one that you need at a given time to positively transform how you feel.

the mood: low and slow

the solution: get out of your head

How you feel: dejected, small, listless, apathetic.

Physical signs: slumping posture, downcast eyes, undue fatigue.

What to do: Move for at least 10 to 30 minutes at mild to moderate intensity. Focus on your body, not your brain, until you can feel yourself regain vitality.

Moves that work: Take a mindful walk to expand your senses. Put on music that invigorates you and lets you express your emotions; move or dance to it. Get outside support and motivation by taking a group class at the gym. Walk the dog. Swing your arms vigorously front and back. Make faces of different emotions. Practice smiling.

the mood: nervous and hyperactive

the solution: slow it down; repeat as needed

How you feel: overstimulated, apprehensive, wound up.

Physical signs: holding tension in the face, neck, shoulders and spine; muscle twitches; quick and shallow breathing.

What to do: You need to relax and slow down your breathing and your heart rate. Engage in any repetitive activity that will calm you for 10 to 60 minutes--or as long as it takes.

Moves that work: Meditate. Take a class in yoga, t'ai chi or qi gong. Swim laps. Walk, counting your steps out loud in rhythm. In a seated, relaxed position with your eyes closed, breathe from the diaphragm until your mind stops racing.

the mood: bored and tired

the solution: rev up your heart rate

How you feel: detached, lazy, exhausted (even after sufficient sleep).

Physical signs: fatigue; aching muscles that feel tight or limp; any effort is a struggle.

What to do: Engage in moderate aerobic activity for at least 10 to 30 minutes as an energy booster and pick-me-up.

Moves that work: Take a brisk walk or jog (don't stroll). Skate, bicycle, use the elliptical machine or perform any other cardio activity that you can comfortably sustain.

the mood: restless and complaining

the solution: hit the rope, the bag or the circuit

How you feel: oversensitive, irritable, agitated, short-tempered.

Physical signs: pacing, the jitters, ill at ease, difficulty focusing.

What to do: You have excess energy to burn, so work out hard. Engage in exercise that will focus your attention for at least 20 to 40 minutes

Moves that work: Lift weights. Use a punching bag. Jump rope. Do sprint/jog intervals on cardio equipment by interspersing 30 to 60 seconds at high intensity with 2 to 3 minutes at moderate intensity. Circuit train by alternating 1 minute of any strength move with 2 minutes of high-intensity cardio such as jumping jacks.

the basic 5

These elements are crucial to your baseline body needs in order to maintain health. The activities highlighted in red are components of the integrated workout on these pages.

Cardio: Strengthens your heart and lungs, increases aerobic endurance, burns significant calories, may improve your mood.

Core: Engages the deep muscles of your torso to improve stabilization, coordination and balance.

Flexibility: Increases joint range of motion and muscle suppleness, improves ease of movement.

Restorative: Aids physical and mental relaxation, may enhance proper movement patterns and body alignment.

Strength: Increases muscular and functional strength, may improve bone density, pumps your metabolism, reshapes and tones your muscles.

feeling good

Climb your way out of a bad day by using these mood elevators.

Get incensed: Use oils, incense or aromatherapy techniques to raise your spirits or calm down.

Stay in the light: Different lighting sources can affect mood. Natural light contains necessary ultraviolet rays to help regulate emotional balance, while constant exposure to fluorescent light has been known to drain energy and raise stress levels.