Don't let your emotions sabotage your workouts.
By Michele Stanten , Michele Stanten, Prevention's Fitness Director, is a certified group fitness instructor and counselor in the areas of weight control and stress management.
No matter how much you love your exercise routine, it can be hard to get yourself up for a salsa dance class when there's been another round of layoffs at work or your mother's ill. But studies have shown that even mild exercise--about 40 percent of your max heart rate--can lift your mood.
"Lots of people skip working out when their mood isn't ideal because they don't have the mental energy to switch gears," says mental health and exercise expert Jack Raglin, PhD, of Indiana University. "But the trick lies in finding the right workout to match the mood you're in." For example, some workouts have a calming effect, while others are stimulating. Here's what Raglin recommends to keep you exercising no matter what your state of mind:
If You've Got the Blues "Studies have shown that even mild exercise, about 40 percent of your max heart rate, can lift your mood," says Raglin. "So, if you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise."
If You're Feeling Bored "Being around people is a quick and easy way to beat boredom. Playing a sport with them is even better," says Raglin. "Try some tennis or golf. Get together with a group that walks or goes for bike rides on a regular basis. Being outside with other people is invigorating and engages your mind."
When You're Stressed Out "When your brain is overwhelmed and anxious, you need to turn to a mindless activity to settle it down. Something repetitive such as swimming or walking on a treadmill requires little mental input and is most effective at reducing feelings of stress and increasing calmness," he says.
If You're on Cloud Nine A happy mood can sideline a workout as easily as a sad one, especially if you feel too "up" to do your same old routine. "Take advantage of good moods to go out and challenge yourself. See if you can run one more mile than usual, or add another set to your weight routine. Use that energy to feel even better," advises Raglin. If you don't have the time or opportunity to do something new, alter your usual workout. Let your mood be your guide.
"Lots of people skip working out when their mood isn't ideal because they don't have the mental energy to switch gears," says mental health and exercise expert Jack Raglin, PhD, of Indiana University. "But the trick lies in finding the right workout to match the mood you're in." For example, some workouts have a calming effect, while others are stimulating. Here's what Raglin recommends to keep you exercising no matter what your state of mind:
When You're Angry "As tempting as it may be, skip the kickboxing," he advises. "You can't punch away anger. Instead, do something that involves your mind and keeps you from focusing and ruminating on what has you angry. Play racquetball, or take an aerobics class you've never tried. Learning new moves will free your mind from what's been upsetting you."
If You've Got the Blues "Studies have shown that even mild exercise, about 40 percent of your max heart rate, can lift your mood," says Raglin. "So, if you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise."
If You're Feeling Bored "Being around people is a quick and easy way to beat boredom. Playing a sport with them is even better," says Raglin. "Try some tennis or golf. Get together with a group that walks or goes for bike rides on a regular basis. Being outside with other people is invigorating and engages your mind."
When You're Stressed Out "When your brain is overwhelmed and anxious, you need to turn to a mindless activity to settle it down. Something repetitive such as swimming or walking on a treadmill requires little mental input and is most effective at reducing feelings of stress and increasing calmness," he says.
If You're on Cloud Nine A happy mood can sideline a workout as easily as a sad one, especially if you feel too "up" to do your same old routine. "Take advantage of good moods to go out and challenge yourself. See if you can run one more mile than usual, or add another set to your weight routine. Use that energy to feel even better," advises Raglin. If you don't have the time or opportunity to do something new, alter your usual workout. Let your mood be your guide.
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