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How to Hack Your 'Happy Chemicals' Through Exercise


In honor of World Mental Health Day in the UK, it's a great time to reflect on how we can support our mental well-being in simple, accessible ways. As a plymouth-based Personal Trainer, I’ve seen firsthand the incredible impact that exercise can have on mental health when living in such a dingy southern town such as Plymouth!

Beyond the physical benefits, exercise can act as a powerful tool for boosting those all-important "happy chemicals"—dopamine, serotonin, oxytocin, and endorphins—that keep us feeling good. Let's dive into five ways you can hack your happy chemicals through exercise to support mental wellness.

1. Get Your Endorphin Fix with High-Intensity Workouts

Endorphins, often called the body’s natural painkillers, are released in response to physical stress like intense exercise. They're what give you that famous "runner's high" and help reduce feelings of pain or discomfort. Endorphins not only lift your mood but also help you push through tough workouts.


How to Hack It: Incorporate high-intensity interval training (HIIT) or other vigorous activities like sprinting, circuit training, or spinning into your routine. These short bursts of energy followed by rest periods help spike your endorphin levels, leaving you feeling accomplished and euphoric after your workout. Even a 20-minute session can make a huge difference in your mood.


2. Boost Dopamine with Strength Training

Dopamine is the chemical of motivation and reward—it’s what gives you that sense of achievement when you crush your personal best or complete a tough set. Regular strength training has been shown to increase dopamine production, helping you stay focused, motivated, and mentally sharp.


How to Hack It: Focus on progressive strength training, whether it’s lifting weights, bodyweight exercises like push-ups or squats, or resistance bands. Set small, achievable goals for yourself and enjoy the dopamine boost each time you hit a new milestone. Celebrating these wins, no matter how small, reinforces that sense of reward and keeps your dopamine levels steady.


3. Use Cardiovascular Exercise to Elevate Serotonin

Serotonin is your brain’s natural mood stabilizer, contributing to feelings of happiness and emotional balance. Aerobic exercises, like running, cycling, or swimming, are proven to increase serotonin levels. That’s why cardiovascular exercise is often recommended for managing anxiety and depression.


How to Hack It: Incorporate 30 minutes of moderate cardio—such as brisk walking, jogging, or swimming—into your daily routine. These steady-state exercises help maintain consistent serotonin levels, which in turn regulate mood, appetite, and sleep. Even better, exercising outdoors under sunlight boosts serotonin production even further!


4. Feel the Love with Group Fitness for Oxytocin

Oxytocin, often referred to as the "love hormone," plays a key role in forming social bonds and boosting feelings of connection and trust. Exercising in a group setting, whether it’s a fitness class, team sport, or even a group run, can enhance oxytocin production. This not only elevates your mood but also makes you feel part of a community.


How to Hack It: Join a fitness class or team activity where you can exercise alongside others - such as my new hybrid programme, Strength Academy. (Nice subtle plug, there Cody!) Other forms such as group cycling, CrossFit, or a weekend football game with friends are all great ways to get your blood pumping and oxytocin flowing. Plus, the encouragement and camaraderie from others will boost your motivation and sense of belonging.


5. Relieve Stress with Yoga for a Serotonin and Endorphin Combo

Yoga is well-known for its ability to relieve stress, but did you know it can also boost multiple happy chemicals? Combining movement with mindful breathing can raise both serotonin and endorphin levels, helping you feel more balanced and at peace. The meditative aspects of yoga also promote relaxation, helping to lower cortisol (the stress hormone).


How to Hack It: Incorporate a few yoga sessions into your weekly routine. Whether it’s a gentle flow or a more intense transitional mood, yoga helps reset your mind and body while releasing serotonin and endorphins. Plus, focusing on your breath and being present in the moment is a great way to practice mindfulness, which further enhances mental well-being.


It’s important to remember that taking care of our mental health is just as vital as our physical health. By incorporating different types of exercise into your routine, you can hack your happy chemicals and experience the mood-boosting benefits that come with them. Whether it’s a sweat-drenched deadlifting session, a peaceful yoga practice, or a brisk walk with friends, exercise can be a powerful ally in supporting your mental wellness.


Ready to move for your mind? Drop me a DM to get started!

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