Exercise Makes You Smarter and Happier
Categories: Advice, Health, Fitness, How to Be Happy
PrintExercise Makes You Smarter and Happier">
I have seen the tell-tale signs of the high you get from exercise, both with myself and my clients. You leave the gym with flushed cheeks and a little smile. Those endorphins swimming in your body are the feel-good hormones that induce happiness and satisfaction after a tough workout. In fact, those same endorphins can actually be addictive, according to a study on Science Daily. I can think of worse things to be addicted to than exercise, but this just proves the point of the addictive power of "feeling good."But aside from inducing feelings of happiness, there's actually another reason that exercise is good for us. A recent study carried out at the Sahlgrenska Academy and Sahlgrenska University Hospital reveals that young adults who are fit, also have a higher IQ. (I love this study -- it's genius!)
Even though the research was conducted on young adults, I have no doubt that exercise makes everyone smarter. I mean really, aren't you proving just how "smart" you are simply by taking steps towards a healthier body and healthier mind?
It's no secret that exercise is an effective way to boost those brain-happy chemicals and reduce the risk of depression, but it also increases your cardiovascular capacity (healthy heart and healthy lungs) and improves circulation, which improves detoxification and therefore lowers the risk of many diseases.
The strongest links between physical fitness and improved IQ are found in logical thinking and verbal comprehension. But it's only fitness that plays a role in the results for the IQ test -- not strength. "Being fit means that you also have good heart and lung capacity and that your brain gets plenty of oxygen," says Michael Nilsson, professor at the Sahlgrenska Academy and chief physician at the Sahlgrenska University Hospital. Makes sense, doesn't it?
"We have also shown that those youngsters who improve their physical fitness between the ages of 15 and 18 increase their cognitive performance," says Maria Åberg, researcher at the Sahlgrenska Academy and physician at Åby Health Centre. "This being the case, physical education is a subject that has an important place in schools, and is an absolute must if we want to do well in maths and other theoretical subjects."
The question that people always seem to ask is how much exercise is enough? This is a topic of much debate amongst personal trainers, university experts and family doctors. Sure there is an exact science, but really, at the end of the day we don't need science to tell us how much we should exercise, do we? We know it's good for us! My advice is this: if you are sedentary and sit all day in an office, staring at a computer screen only to come home and watch TV, then you need to get more movement into your day. Aim for movement 45 minutes of every single day and more if you have the time. Many people say that they don't have the energy and this is precisely why you need to exercise -- it will increase your energy.
This doesn't mean you have to drag yourself to the gym if you don't like fitness centres. Start simple: go for a power walk, a bike ride, go swimming, chase your kids around, take the stairs, park your car further away from the grocery store and carry ALL your grocery bags to the car instead of using a cart. Many of my clients tell me that they just don't have time to exercise. If you have time to watch 20 minutes of TV -- which I know most people do (and that is a gross understatement) -- then you definitely have time to get your booty moving!
Joy McCarthy, owner of Joyous Health, is a certified holistic nutritionist and health coach with a passion for inspiring people to eat well, live well and feel more joyous on a daily basis. Joy welcomes your questions or comments and although you may not receive a response, your submission will certainly be read and may be selected as a topic for a future column.
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Reader Comments (Page 1 of 1)
Dee 12-04-2009 @ 7:13AM
Sure,it makes you feel great and can be very addictive. I know that personally. Although the hardest thing is to get to that point of addiction. Just to get motivated is very difficult and seems like an impossible venture if you are overweight and shy. You go to the gym and who is there? Usually very healthy people and a lot of guys seeing the fat chick juggle her jelly. Not very pleasant to be self conscience. I went through all of those tears until I beat off about 130- 150 lbs. Most tears were at the doorway of the YMCA prior to going in. At that, there were these stupid mirrors that caused a mental torture. Also, I did it ALONE. A very difficult challenge if you don't have others who are willing to devote themselves to go through the efforts with you. I don't mean when they "stand there and look at you" either. Plus being asthmatic on top of the extra weight makes you feel like quitting. However, I can credit myself to say I went from being a non-athletic person to running 6.5kms each night. My buddy was a dog. So, you can do the impossible. (or what seemed to be) - Watch if you have an insecure partner though! (I entered in bruises often) There are good looking men at the gym, right? If that's any motivation to some.
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Bishoy Safe 12-04-2009 @ 2:32PM
To whom it may concern:
It is really nice what was said about starting simple like going for a walk or biking, Biking and walking can also later on build up bit by bit. Meaning that after mastering walking and biking, people don't have to start going to the gym. They can instead begin to walk or bike to further and further distances each time, especially when they are with a friend so that in case something happens, a buddy is there for support. This is much much better than going to the gym and having to pay for fitness memberships. Like they say in the commercial for ING Direct, "Save your money." Especially because walking is voted as the number one most productive activity by constituents in a study that was once mentioned at one of the Parks and Recreation Ontario Conferences.
The reason that walking is voted as the number one activity is because it is the easiest exercise to do. Second, it works all the muscles of the body including deltoids, biceps, triceps, gluteous maximus, as well as muscles of the lower extremity including Gastrocnemius. Walking outdoors allows for the opportunity to not just get fresh air but also to see nature and wildlife like deers in forests with trails. A good example of a forest with trails would be the Hewick Meadows Parks located near the Credit River in Mississauga, Ontario, Canada. Therefore, we can all see the various benefits that outdoor activities offer. So put on your shoes and outdoor gear and LOSE WEIGHT. Thanks
Best Regards to all,
Bishoy Safe
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Graham 12-04-2009 @ 9:22PM
Is it REALLY true that exercise makes you smarter? Or is it that smart kids are more likely to exercise?
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ROY WELDON 12-04-2009 @ 8:07PM
EXCELLENT------EXCELLENT Health/excercise article!-----as an
avid runner for more than thirty years, I have witnessed "new" runners having completed their first race, regardless of finishing times----- just EXPLODING with joy at the finish of the race!
-----------truly, truly, THE feeling of well being like no other!------and they never forget that feeling, and build on it!--------------and they realise what I have been 'babbling' about all this time!------ THE SHEER JOY AND WELL BEING OF PUSHING TO THE FINISH~
------------------------As NIKE ad says----'JUST DO IT'!
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Joy McCarthy 1-05-2010 @ 11:15PM
I couldn't agree more Roy. I love running and I certainly get a runners "high" after a good hard run. Thanks for your cheery note, it reminded me that despite how cold it is, I should strap on my runners and get out there!
Dee 12-12-2009 @ 2:38AM
Bishoy; I for one have always been a walker. I'm talking 6 - 12 kms a day most evenings. Not a mild nature walk either but at a steady pace. I made it HABIT to bundle my kids even in the dead of winter to walk to meet their dad at work on his break. I was never a LAZY FAT PERSON. In fact, it was common of me to bike in from the next town as I lived out of town. Some just need to add more into their routine to beat the weight. A YMCA family membership is considerably cheap! Plus there are the benefits to your whole family in use of a facility that offers more than just walking. Swimming uses different muscles and it's good to switch up a routine. Plus there were some "social benefits" after the initial fear. The social benefits in itself also works like BRAIN FOOD. You are able to communicate with others who share an interest. Walking can be a very lonely thing- I AGREE 100% that a friend along the way is beneficial. It keeps you motivated (providing that they are actually keeping a steady pace if gabbing) However, you don't really get the BRISK walking in a nature setting. I believe people with different metabolisms need to add more variety to working out to get the benefits.
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bishoy6 1-05-2010 @ 4:18PM
To whom it may concern:
Along with the recommendation of people with different metabolisms having more variety to working out to get the benefits as mentioned earlier by Dee, in addition to using the buddy system, we need to remember that many of the varieties we have to working out to get the different benefits can also include, cooking and/or cleaning our homes from time to time with a buddy (our siblings and/or parents and/or relatives). This is considered physical and a social activity at the same time and relates to EXERCISE WHICH MAKES YOU SMARTER because just deciding to take on such a responsibility is smart enough.
Attending special occasions or any other gatherings whatever they may be with different buffet food options is considered in an of itself an exercise that makes someone smart because deciding to avoid temptation and instead maintain a healthy weight and have limits on how much to eat from each dish that is present at the occasion or gathering, is smart enough.
Also, deciding to volunteer in community services is also exercise that makes someone smart enought because by deciding to help others, we are therefore taking action (exercising) to improve the well-being of our community each and everyday.
Also, just deciding to have a basic verbal conversation with a buddy, which is pretty much done everyday whether at home, school, work, play, church, or anywhere else we may be is exercise that makes one smart because by having a conversation, we are therefore, taking part in what is called ORAL MOTOR EXERCISES to help us all improve our tone of speech so that we may be able to communicate better with all people more effectively.
As we can all see, exercise does not only pertain only to physical activity and/or working out at the gym. It also pertains to social activities as well. So take action (exercise) and MAKE A DIFFERENCE EACH DAY YOU LIVE ON THIS PLANET. Thanks.
Best Regards to all,
Bishoy Safe
Dee 1-05-2010 @ 9:58PM
Bishoy- I've done the "Community Work" and LOVED IT! I thrived very well in that aspect and did a great job... Not for the pat on the back. You're right, it does require an effort to hoddle around the fields etc with children in tote. Unfortunately, not everyone gets an opportunity to assist in a community. Some people are considered "cast aways" believe it or not. Not good for the mental well being. I have noted that along with community service you can meet up with CLIQUES. Those who choose not to CONFORM, get pushed aside. This in turn keeps people "hampered". However, to get them to contribute to the housework is something of concern if they seem to rely on you to be the one to do that. Funny! It would be beneficial to go off and play baseball or hockey etc instead of doing dishes! Sports are expensive but do contribute to our health and well being. It's not always how well you play the game , but the fact you get the opportunity and do try... The buffets I'm skeptical of curving an appetite. I absolutely love buffets and variety attempts my curiosity to try something of each. I'm not sure one realises just how much they are eating as they are socializing with others. However, the socialization is brain food in itself. Confidence does wonders in boosting the spirit. Part in that confidence often comes in feeling accepted. Then again, as far as food, those who skip meals for whatever reason ruin their metabolism. Some people can't seem to lose weight even though they eat very little. I've seen many thin people who could eat a house without gaining an ounce. As for "ORAL MOTOR EXERCISES " , yes I agree. Especially in cases in which some have speaking difficulty. It's best if they can be in with others who can help them flourish in that aspect. To bring them out of a shyness. Although just "listening" also improves the mental skills.
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Dee 1-11-2010 @ 10:48PM
Bishoy, As far as being social and "verbal skills" I felt I should add this for your interest and for that of others. It is about "Introverts". Something I've read about in the past. It's typical of introverted types to sit quietly in a room as others speak and be busy. They observe and learn much from that. I for one, am what could be considered introverted. Although I am capable of strong speaking skill. Also skills with reading and writing. I tend to favor writing. Often I'm like a fly on the wall and have been while growing up as a middle child of a large family. This doesn't mean that I'm not smart. I consider myself clever and do notice much that many others don't. I'm sure that many who do not talk for medical reason may actually make up for that lacking by other aspects. We have many senses besides "voice". The other senses not considered are through intuision. Also another way we can relate is by reading "body language". Many don't have those interpersonal skills. Most rely on "just the basics". That is an intelligence not realised until others are in trouble by that - Ha ha. Imagine what a fly on the wall can learn to the surprise and fear of others who thought they could pull the wool over the "apparent dummies" eyes. http://www.cbc.ca/money/story/2009/12/01/f-forbes-introverts-leadership-business.html
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bishoy6 1-12-2010 @ 8:33PM
To whom it may concern:
We need not forget that as was mentioned in the article written by Joy McMarthy that "A recent study carried out at the Sahlgrenska Academy and Sahlgrenska University Hospital reveals that young adults who are fit, also have a higher IQ. (I love this study -- it's genius!)."
Same analogy and concept can also be applied to ORAL MOTOR EXERCISES because there are also studies as shown in the link(http://news.bbc.co.uk/2/hi/health/4094632.stm) that have some examples to demonstrate to us all how "Friends can help people live longer" because friends can "promise to be there for you, and their presence can actually help you live longer, researchers say" as illustrated in the article link. Higher IQ and Living Longer (eternal life after we leave this earth) can go nicely hand in hand.
Also, keeping in mind the wonderful comment being provided by our friend "Should I hide under a ROCK 1-06-2010" who commented saying "Sure it's nice to help one another but really is that creating a higher intelligence". My response would be it sure is creating a higher intelligence because for one by helping one another, we are therefore, creating and making new friends each time. Secondly, we are doing just as Joy McCarthy had mentioned earleir stating "START SIMPLE". Even the link states that "They also suggest that friends may encourage people to look after their HEALTH, and help reduce feelings of depression and anxiety at difficult times."
Therefore, looking after the HEALTH can be accomplished by simply choosing to START SIMPLE so that feelings of depression and anxiety at difficult times may be reduced.
Also as mentioned by Dee 1-11-2010, Introverts do certainly make good leaders just like Joy McCarthy who I'm sure spent a whole lot of time figuring out how to put this wonderful article together. May the Lord bless Joy and bless each and every one of you for all your wonderful comments.
There was also a wonderful recommendation made by our friend "Should I hide under a ROCK 1-06-2010" when he/she mentioned that "talking like a wee mouse afraid to be seen makes you unheard." I'm sure what our friend meant by that is that he/she wishes that one day we can meet so we may get the opportunity to meet one another and become NEW FRIENDS. I'm sure Dee wouldn't mind that either and I'm sure Joy McCarthy would like that as well (I hope).
Regards to all,
Bishoy Safe
Should I hide under a ROCK 1-06-2010 @ 2:56PM
Why the concern of ORAL MOTOR SKILLS as an exercise anyway? At one time people had this conception that farmers were ignorant and uneducated. Some are bothered by that stigma. That is actually a lack of confidence. Poor confidence is an onset of eating disorders. A paranoa some have around FOOD in a festive gather that consists of such TUMMY things. How boring would that be to go out some place with a person who has a food phobia while you are there to feast and be merry. Part of LIVING in this life is to indulge in a few of the sweet pleasures of food. Also, even though you language may be "up to par", talking like a wee mouse afraid to be seen makes you unheard. While people are looking at you like you're dumb, it may just be that you are not vocalizing enough to be understood by the common person. Especially in church settings that often have a number of elderly people in a very noisy environment. Who loves to spend time house cleaning as a way to BOND? Sure it's nice to help one another but really is that creating a higher intelligence- Sure, we can tell eachother which toilet brush works best! I'd sooner hold a basketball in a GYM where there are overheated sweaty men peaking my interests.
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bishoy6 1-19-2010 @ 1:37PM
An additional comment:
It occured to me that after reading the article again, I couldn't agree more when Joy mentioned that "Even though the research was conducted on young adults, I have no doubt that exercise makes everyone smarter. I mean really, aren't you proving just how "smart" you are simply by taking steps towards a healthier body and healthier mind?"
The link (http://aepo-xdv-www.epo.cdc.gov/wonder/prevguid/ p0000391/P0000391.asp#head007000000000000) even proves to us all that "Every US adult and senior should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all days of the week."
In addition, "Intermittent activity also confers substantial benefits... Therefore, the recommended 30 minutes of activity can be accumulated in short bouts of activity: walking up the stairs instead of taking the elevator, walking instead of driving short distances, doing calisthenics, or pedaling a stationary cycle while watching television. Gardening, housework, raking leaves, dancing, and playing actively with children can also contribute to the 30 minute-per-day total if performed at an intensity corresponding to brisk walking. Those who perform lower-intensity activities should do them more often, for longer periods of time, or both."
Hope this information helps and demonstrates that physical actiity is not just limited to making young adults smart but that it can make lder adults smart as well as any other age group. I believe that the most important and crucial start to this whole process is to WANT TO TAKE PART AND BE COMMITTED TO PHYSICAL ACTIVITY because it is the INTEREST that leads to ACTION.
Regards,
Bishoy Safe
bishoy6 1-19-2010 @ 1:46PM
The study where the facts above are taken from is :
"Physical Activity and Public Health -- A Recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine"
JAMA 1995;273:402-407
Publication date: 02/01/1995
The Authors are:
Russell R. Pate, PhD; Michael Pratt, MD, MPH: Steven N. Blair, PED; William L. Haskell, PhD; Caroiine A. Macera, PhD; Claude Bouchard, PhD; David Buchner, MD. MPH; Walter Ettinger, MD; Gregory W. Heath, DHSc: Abby C. King, PhD; Andrea Kriska, PhD: Arthur S. Leon, MD; Bess H. Marcus. PhD; Jeremy Morris, MD: Ralph S. Paffenbarger, Jr, MD; Kevin Patrick. MD: Michael L. Pollock, PhD; James M. Rippe, MD: James Sallis, PhD; Jack H. Wilmore, PhD
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