In need of some exercise inspiration? Firstly, getting active should be enjoyable. Why not boost your endorphins by getting out in nature for a 30 minute walk or challenge yourself with a cold water swim. Did you know skipping for one minute every day can help boost your brain power? No matter who you are or where you are, you can challenge yourself to be more active. And as the Autumn equinox approaches, there’s no better time than now. Making sure your body gets the nutrition it needs along the away is important. Spatone is a natural iron supplement that helps release your natural energy and comes in a convenient, on the go, sachet. Fuelled by Spatone, DOSE writer Aimee, put herself through some amazing feel good fitness activities…
Get your happy hormones firing this Autumn
1. COLD WATER SWIMMING
Plunging into cold water might not sound like your idea of fun but it’s a great way to exercise for endorphins and work on your mental health. The cold water “stimulates the part of the nervous system that’s responsible for our ‘fight-or-flight’ response, as well as other systems responsible for cellular tolerance to stress,” says Professor Mike Tipton, an environmental physiologist at the University of Portsmouth. “We think that cold water habituation resets those systems to deal with stress better.” So the more you so it, the more capable you are of dealing with stress. The best part? It doesn’t cost a thing.
Skipping was one of the stars of lockdown as influencers such as Lauren Flymen, blew us away with their impressive jump rope skills. Not only is it a sure fire way to boost cardiovascular health but it improves coordination. According to the Jump Rope Institute, “jumping aids in the development of the left and right hemispheres of the brain. This further enhances spacial awareness, improves reading skills, increasing memory and making you more mentally alert”.
3. TRAINING WITH YOUR DOG
Dogs are the “guardians of being” after all. They teach us about the joy to be found in the present moment, amid the beauty we sometimes forget to notice all around us. According to this scientific study, “when dogs and humans interact with each other in a positive way, both exhibit a surge in oxytocin”, the love hormone that makes us feel all warm and fuzzy inside. Couple that feeling with some endorphins from raising your heart rate and you are flying! Don’t have a dog? Borrow one. Ask to walk a dog for a friend or use a service like BorrowMyDoggy.
4. RUNNING WITH A FRIEND
We also release oxytocin when spending time with loved ones. Running is a great way to release any pent up emotion and talk through some feelings, whilst positively working on your physical health. Plan your route in advance and set yourselves a little goal such as swinging by your favourite coffee shop as you finish. Rewards like this will release little bursts of the feel good hormone dopamine.
5. WALKING IN NATURE
Reconnecting with nature is a great way to reduce stress and calm your nerves. It’s scientifically proven to lower cortisol, lower pulse rate and blood pressure too. Why not try some Forest bathing? The Japanese practice is a process of relaxation; known in Japan as shinrin yoku. It simply translates to being calm and quiet amongst the trees. Turn off all your devices, head to some woods and observe nature around you, whilst breathing deeply. There’s no better way to boost serotonin levels.
Hula hoop workouts became a Tiktok craze in lockdown, causing weighted hula hoop sales on Amazon to rocket. Hooping for just 30 minutes a day can burn up to 165 calories, raise your heart rate and target your legs, buttocks and waist. That’s a full body burner! Besides from the fact that it’s hard not to crack a smile while wiggling your hips, hula hooping gets your endorphins flowing leading to that happy high we all so crave. Hooping can also be introduced into your routine as an act of mindfulness and meditation.
If you haven’t, experienced the Peloton high yet, you haven’t lived…. kidding. You can still achieve a burst of feel good hormones from cycling an average bicycle – especially when out in nature. But if you do happen to have access to an indoor stationary bike like Peloton, it’s a great way to squeeze in a feel good workout at home. And the added bonus is you get access to real instructors teaching live workouts and a community of fellow fitness enthusiasts.
This is a partnership feature with Spatone® iron-rich water
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Hettie is the editor and co-founder of DOSE. A keen runner, she’s also partial to a blast of high-intensity and hot yoga. A country girl at heart, she divides her time between London and the lush rolling hills of North Devon. When she’s not jetting off on her next adventure, Hettie can be found in a candle-lit alcove with a laptop, a spaniel and a full bodied Malbec.