There are four main neurochemicals that affect mood.  They are: Serotonin, Epinephrine, Dopamine, and Endorphins and all can be affected by moderate exercise.

Serotonin serves to elevate mood, increase feelings of satiety, and lift depression.  We have all felt the results of serotonin at some point whether it was after eating a large plate of pasta or after a brisk walk or run.  It is also that feeling of comfort we get from spending time with close friends, and/or family.  Serotonin can become depleted with chronic stress or anxiety, starvation or a low carbohydrate diet, and inactivity. When serotonin is depleted in our system we can be left feeling depressed, irritable, moody, and exhausted.  On the other hand, serotonin is strongly elevated after a long run, or workout, even at moderate intensity levels.

Epinephrine is responsible for that fight/flight phenomenon and the effect epinephrine has on the body is to increase heart rate and blood pressure. Epinephrine is temporarily elevated when we exercise at very high intensity levels.  Exercising at lower intensity levels, or performing intervals, (alternating intense exertion and rest) can lower epinephrine levels.

Dopamine regulates our sleep/wake cycles and can be responsible for that jet lag feeling we  sometimes experience if our levels are low. Dopamine stores can become depleted with chronic stress, or anxiety, and intense trauma, starvation or low carbohydrate diets.  Dopamine can also be affected by serotonin levels, becoming depleted when serotonin is depleted.  Likewise, dopamine levels can be elevated by elevating the serotonin level.  Therefore, performing long duration exercise at moderate intensity can elevate dopamine levels.

Endorphins are the neurochemicals that act as the body’s “natural painkillers”.  Endorphins are responsible for the decrease in physical pain with exercise.  Many runners will attest to the fact that chronic pain seems less noticeable during, and immediately after a run.  Endorphins are also responsible for the ability to disregard, or perhaps not even notice pain, when engaged in a physical activity.  This is why we can run, or play without noticing blisters on our feet, until after the run, or game.  Endorphins can allow us to perform activities that would otherwise be stopped by pain. 

So what does this all mean to you? It’s time to get moving!  Moderate exercise for 1/2 hour  5 times a week is recommended, however you may need to build up to this. Setting goals too high can set us up for failure so set goals that are attainable for you. This might mean breaking up your exercise into twice a day. Take a brisk 10 minute walk in the morning it will make you feel more refreshed and ready to start your day.  Then take another walk in the evening. It will help to de-stress. Make it fun!  Invite a friend, spouse, or take the kids for a walk or bike ride.

Choosing the right exercises for your fitness level can make working out easier and more enjoyable for better long-term results. A combination of strength training, flexibility and aerobic exercises is needed for a balanced fitness plan. Don’t forget to warm up and cool down. The American College of Sports Medicine recommends doing 8 to 10 different strength training exercises 2 days a week for maximum benefit.

As, physical therapists at Riverfront Physical Therapy, we can help you set up a program that is appropriate for your activity level. If you have pain, injuries or diseases such as arthritis that are preventing you from getting started, make an appointment with us so we can help you reach your goals quicker and more safely to allow a rewarding exercise experience.

But what more is available? How about physical therapy? Therapists are trained to understand the specific types of arthritis patients have and what that particular disease does to the body. Everyone is a candidate. Besides the use of modalities such as ultrasound and massage, joint range of motion, a therapist can evaluate your specific condition and recommend an appropriate exercise program. Exercise has been proven to reduce the effects of the arthritic process, provide protection to the joints and help prevent falls.

In New York State, a patient can be seen by a physical therapist without a doctor’s prescription. Many insurance carriers require the prescription of a doctor to reimburse for the visits. The therapist would evaluate you and provide what ever course of care is needed, including a home exercise program.

So, what is the Safe Addiction I spoke of? Exercise of course. What else would you expect a physical therapist to tell you?

Call your doctor and ask him or her to prescribe a course of physical therapy, or call us and make an appointment for an evaluation and we will contact your doctor to discuss the benefits of physical therapy intervention for your condition. Your body will thank you. 

Debra Q. Virtanen, PT, MS, DPT

Always check with your doctor to make sure you are healthy enough to exercise. Be sure you breathe regularly and do not hold your breath to avoid elevating your blood pressure.

Incorporate these exercises into your morning routine. It may mean climbing out of bed 5-10 minutes earlier, but I bet you will not grumble when you look in the mirror a month from now.

• Shoulder presses: once you step into the shower, pick up the shampoo bottle and lift it high over your head 20 times with each arm. Do both hands at once, if you use conditioner. If you buy the extra large economy size, you have increased your resistance and helped your budget.
• Bicep curls: swing the bottle(s) up from extended arms and touch them to your shoulders 20 times each.
• Chest, forearm and upper arm isometrics: while shampooing your hair, press your hands against your scalp gently squeezing isometrically. Deeply massaging your scalp not only gives you a nice tingle of the skin while increasing blood flow, it strengthens your fingers and wrists.
• Calf stretches: lean into the counter while putting on makeup, combing your hair or brushing your teeth. Keep your heels on the floor and your knees extended. This allows the calf and hamstring muscles to lengthen and stretch gently.
• Calf and buttocks toning: while brushing your teeth both morning and night, do 50 heel raises while squeezing your gluteals. If you cannot do both, do each separately. This not only tones some of those body regions that flatter our figures, but also keeps your dental bills smaller since you can add time to your brushing schedule.
• Chest: a few counter top or wall push-ups would work nicely right now. Do 5 at first and increase to 15 or 20 when you are feeling strong enough.
• Marching: now you are in the kitchen making yourself a healthy lunch. Instead of walking around selecting items for your lunch and breakfast- march to the refrigerator and table. Lift those knees as high as you can. This improves balance, strengthens the larger muscles in your lower body and increases your heart rate.
• If you are not faint of heart, you can continue the marching exercise all the way from the parking lot into your office or place of employment. What will your coworkers think? Ask that question again after they notice how toned you look!
• You can perform isometrics in your car if you do it while you are parked at the stop light or once you get into your parking space. Press you hands against the steering wheel. Pressing down on the top, into the sides toward the middle, and upward from the bottom 10-20 times in each direction with both hands tones your chest and arms while increasing your heart rate.

Remember toned muscle burns more calories than weaker muscle. It can also help with balance.

If you want a more specialized exercise program designed with your goals in mind, call our office. We can assess your posture, muscle tone and incorporate any specific concerns you may have about injured joints or soft tissue into a program just for you. We can give you exercises to perform at home using light weights and resistance bands, stretches and even get you ready for any sport you may be interested in pursuing. Alternatively, we can set up a program for you to come into our office and work out in our gym with us nearby at a reasonable price. We will create a program just for you.  Mention this blog and get a $15 discount off the first month if you schedule 2 visits per week for one month.

I will bet you made a New Year’s resolution. It probably included statements including weight loss, healthier life style and/or increased exercise-right? Well if that is the case, do not get discouraged as the month winds down in the 2012 schedule and you have not made much progress getting started. The thought of adding exercise to an already busy schedule is daunting. However, I have a few tips that may give you a break. Try a few of these activities to boost your muscle tone therefore ratcheting up your metabolism while toning those problem spots that we all complain about.
Always check with your doctor to make sure you are healthy enough to exercise. Be sure you breathe regularly and do not hold your breath to avoid elevating your blood pressure.
Incorporate these exercises into your morning routine. It may mean climbing out of bed 5-10 minutes earlier, but I bet you will not grumble when you look in the mirror a month from now.
 Shoulder presses: once you step into the shower, pick up the shampoo bottle and lift it high over your head 20 times with each arm. Do both hands at once, if you use conditioner. If you buy the extra large economy size, you have increased your resistance and helped your budget.
 Bicep curls: swing the bottle(s) up from extended arms and touch them to your shoulders 20 times each.
 Chest, forearm and upper arm isometrics: while shampooing your hair, press your hands against your scalp gently squeezing isometrically. Deeply massaging your scalp not only gives you a nice tingle of the skin while increasing blood flow, it strengthens your fingers and wrists.
 Calf stretches: lean into the counter while putting on makeup, combing your hair or brushing your teeth. Keep your heels on the floor and your knees extended. This allows the calf and hamstring muscles to lengthen and stretch gently.
 Calf and buttocks toning: while brushing your teeth both morning and night, do 50 heel raises while squeezing your gluteals. If you cannot do both, do each separately. This not only tones some of those body regions that flatter our figures, but also keeps your dental bills smaller since you can add time to your brushing schedule.
 Chest: a few counter top or wall push-ups would work nicely right now. Do 5 at first and increase to 15 or 20 when you are feeling strong enough.
 Marching: now you are in the kitchen making yourself a healthy lunch. Instead of walking around selecting items for your lunch and breakfast- march to the refrigerator and table. Lift those knees as high as you can. This improves balance, strengthens the larger muscles in your lower body and increases your heart rate.
 If you are not faint of heart, you can continue the marching exercise all the way from the parking lot into your office or place of employment. What will your coworkers think? Ask that question again after they notice how toned you look!
 You can perform isometrics in your car if you do it while you are parked at the stop light or once you get into your parking space. Press you hands against the steering wheel. Pressing down on the top, into the sides toward the middle, and upward from the bottom 10-20 times in each direction with both hands tones your chest and arms while increasing your heart rate.
Remember toned muscle burns more calories than weaker muscle. It can also help with balance.

If you want a more specialized exercise program designed with your goals in mind, call our office. We can assess your posture, muscle tone and incorporate any specific concerns you may have about injured joints or soft tissue into a program just for you. We can give you exercises to perform at home using light weights and resistance bands, stretches and even get you ready for any sport you may be interested in pursuing. Alternatively, we can set up a program for you to come into our office and work out in our gym with us nearby at a reasonable price. We will create a program just for you. Mention this blog and get a $15 discount off the first month if you schedule 2 visits per week for one month.