Motivation and Reward
Neuronugget #4
Exercise has profound effects on the brain’s reward circuitry, leading to several positive changes:
Increased Dopamine Sensitivity: Regular exercise remodels the reward system, resulting in higher circulating levels of dopamine and more available dopamine receptors. This increased sensitivity can enhance your capacity for joy and optimism.
Endocannabinoids and Mood Boost: Exercise triggers the release of endocannabinoids (similar to cannabis chemicals) that reduce anxiety and induce contentment. These chemicals also increase dopamine in the brain’s reward system, contributing to feelings of optimism and happiness.
Social Connection: The exercise “high” primes us to connect with others. It increases the pleasure we derive from being around people, strengthening relationships. Many use exercise as an opportunity to bond with friends or loved ones.
Brain Activity and Unexpected Rewards: Neuroimaging studies reveal that people who exercise more display increased brain activity when receiving unexpected rewards. This heightened response occurs in brain regions associated with reward processing.
The optimal exercise duration for maximising dopamine benefits varies, but here are some general guidelines:
Aerobic Exercise: Aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week. Activities like brisk walking, jogging, or cycling can boost dopamine levels.
Consistency: Regularity matters more than a single long session. Consistent exercise over weeks or months has cumulative effects on dopamine receptors and sensitivity.
Intensity: Higher-intensity workouts (such as interval training) may provide quicker dopamine boosts. However, listen to your body and gradually increase intensity.
Individual Variation: Everyone responds differently. Some people may feel the benefits with shorter sessions, while others need longer workouts.
Remember, the key is consistency and finding an exercise routine you enjoy!
If you implement a micro routine... you get a dopamine kick from that that transforms itself into adrenaline and energizes you