The benefits of exercise are extensive. Not only does regular exercise help our bodies physiologically, but it also provides an array of mental and emotional health benefits. Exercise is a resilience tool that can be leveraged to improve positive emotions, mood, self-confidence, and overall sense of well-being. This is especially important following the years of the pandemic where individuals are craving more social connection, happiness, and self-motivation to get back to activities they once enjoyed.Whether you are an avid exerciser already or are just getting started, it can be helpful to understand how physical exercise can improve health and wellbeing, reduce the risk of diseases, fight off negative impacts of stress, and help improve overall happiness.
了解有关锻炼的增强幸福的好处的更多信息在健康方面呢
打破运动如何使我们振作起来
那么，当我们运动时会发生什么？当我们运动时，血流和血液体积增加，这意味着将更多的氧气传递到包括大脑在内的肌肉，组织和器官。血液流向肺的流动也使血液本身有更多的氧气。
这可以为我们体内各种系统带来各种好处，包括心血管，肺部和呼吸系统。这种影响对人体系统的好处是，运动可以降低各种疾病的风险，包括心血管疾病，中风，糖尿病等。此外，运动被称为减少高血压，肥胖和高胆固醇等心血管疾病的危险因素的有用工具。
Keeping these numbers in a healthy range is an important preventative strategy against diseases.
除了运动的心血管益处外，抵抗训练和承重运动bob官方app改善肌肉骨骼健康，骨骼健康和body composition. There is an array of health-related benefits from engaging in regular resistance training including but not limited to improvements in blood glucose levels, insulin sensitivity, and blood pressure as well.
此外，提高肌肉力量和耐力可以帮助增强骨骼健康的重要组成部分，这是骨骼健康的重要组成部分，可以降低骨质疏松症和骨质骨质减少症（例如骨质疏松症）的风险。
Boosting Our Health
就像运动增加的血液流量和循环如何改善身体健康一样，它也有助于改善支持心理健康的大脑整体健康。通过定期参与中等运动，富含氧气的血液流向大脑的血液可以显着改善心理健康的各个方面并降低认知能力下降的风险，这可能导致阿尔茨海默氏症和痴呆症等疾病。除了富含氧气的血液的益处外，当我们运动内啡肽，内源性大麻素和神经递质时，释放了多巴胺，5-羟色胺，脑衍生的神经营养因子（BDNF），瘦素和去甲肾上腺素。
The release of these brain chemicals can have important implications for mental and emotional well-being. The benefit of this over the long run is that exercise can decrease levels of压力，焦虑和抑郁，有助于改善总体认知功能。它还可以帮助个人改善自己的情绪和精力。根据2019年在密歇根大学（Zhang and Chen）进行的一项系统审查，29项观察性研究中有27个，其中24项干预研究中有19项发现了体育活动与心理健康之间的有利联系。
尽管还需要更多的研究在这个问题上,what this demonstrates is that there is a strong correlation between the impact exercise has on psychological well-being including one’s happiness. Furthermore, according to a 2016 Harvard study published in the Journal Annals of Behavioral Medicine, the benefit of this can be bi-directional. In other words, exercise enhances psychological well-being, and the more that well-being increases from exercise, the more likely individuals will continue to engage in physical activity as well.
这表明锻炼以及锻炼所产生的积极情绪继续增强并在协同反馈循环中相互支持。好处继续扩大一个人持续参与运动的越长。
改善情绪和心理健康
One of the happiness-boosting benefits of exercise is the reduction of anxiety. Following an exercise session, an individual can often think more clearly, and problem solve more positively. This enhanced cognitive state of mind can continue to reduce rumination and anxious thinking which helps contribute to overall happiness.
由于大脑的神经可塑性，运动甚至可以随着时间的推移改善大脑的功能和结构。这种转变可以改变并提高个人思想的质量，并对焦虑或反省思维方式产生积极的减少效果。通过重复，个人甚至可以将自己的思考方式重新连接并应对压力。
This reduction in anxious thinking and adoption of more adaptive thinking patterns can contribute to an increased sense of happiness and gratitude for situations in one's life. It can even lead to individuals becoming more resilient when it comes to handling stressful situations.
Make It a Team Effort
If you are looking to enhance the happiness-boosting power of exercise even further, you might consider exercising with friends or getting involved with an exercise community. It is part of human nature to desire strong connections with others because humans want to feel that they belong and feel supported. Exercising with friends or a community you feel connected with enhances the happiness-boosting benefit of exercises. This is due to the power of social connections.
Feeling like one belongs as part of a group or community, and having strong social connections, has been shown to have a high correlation with self-reported happiness and well-being according to Psychology Today and the Greater Good Science Center affiliated with Berkley University. People who feel that they have a strong social support system report less anxiety and depression, loneliness, and low self-esteem. Achieving fitness outcomes collectively as a group can also create a sense of shared experience and accomplishment which also has positive mood-boosting impacts.
这告诉我们的是，与朋友或在支持社区中锻炼可以加深诸如幸福和喜悦之类的运动的好处。此外，在小组环境中感到安全和稳定通常可以帮助肯定个人的归属感。反过来，这可能有助于他们内在的自信心和动力，使他们的目标在过幸福的生活时实现目标。
幸福的另一个关键：保持一致
无论是与他人一起锻炼还是单独锻炼，随着时间的流逝，进行一贯的锻炼也可以提高自信心，从而加深自我报告的幸福和满足。这是因为随着时间的推移锻炼通常与克服个人挑战和努力朝着特定的健身和健康目标努力的障碍有关。
For example, the goal could be to reach a healthy weight or work towards being able to perform ten pull-ups after years of failed attempts. When individuals are consistent with an exercise habit over time and this consistency helps them reach their goals, then it can improve an individual’s self-efficacy and belief in their ability to accomplish their goals.
当他们继续维持作为一种生活方式习惯并体验更多实现目标的例子时，它加强了他们的信仰体系，帮助他们建立信心和强烈的自我效能感。他们可能更有可能尝试新事物，并设定更高口径的目标；最终创造一种使他们幸福的生活。这是因为他们更有可能自信地寻求自己想要的东西，并做出选择，以继续改善他们的整体幸福感。
就像运动与心理健康之间的双向关系一样，信心的增长越多，越多的人将朝着新的目标努力，而他们可以继续提高自己的幸福水平。
结束
如上所述，运动具有一系列身心健康的好处。此外，定期且一致的锻炼可以对自己的幸福感和整体生活质量产生深远的影响。
参考：
- 美国运动医学学院（2017年）。ACSM的运动测试和处方第10版指南。费城：Lippincott Williams＆Wilkins。
- Weir, K (2011). The exercise effect. American Psychological Association, 42 (11), 48.
- Zhang，Z。＆Chen，Z（2019）。对体育活动研究中心理健康措施的系统综述和关键问题的识别。情感障碍杂志，256，473-485。
- 连接到繁荣|今天的心理学
- https://greategood.berkeley.edu/article/item/happiness_is_being_socely_connected
