To deal with stressful events, people often revert to patterns of behavior used earlier in development. Anna Freud called this defense mechanism, “Regression,” which suggest that people act out behaviors from the stage of psycho-sexual development in which they are fixated. According to Freud, an individual fixated at the “oral stage” might begin eating, smoking, or being verbally aggressive. Therefore, people who lack confidence, depressed, out of shape, overweight, and not taking care of their body might be doing so as a result of the oral stage of regression.

Psychological Effect:

During exercise, your body makes chemicals called endorphins. Endorphins interact with receptors in your brain and reduce the perception of pain. It usually gives a similar effect as pain medications (e.g. morphine) since endorphins bind to the same receptors. This is often described as “euphoric,” aka “runner’s high.”

Strength training, exercising, and eating healthy are the core foundations to be confident. When you are in shape you due to the runner’s high you will find yourself more energized, focused, and motivated.

Reduces Stress

Exercise reduces levels of the body’s stress hormone (e.g. adrenaline and cortisol). Endorphins also function as natural painkillers and mood elevators.

Boost self-esteem

There are many mechanisms by which exercise increases our evaluation of our self.

  • Short-term: exercise puts our mind in a more positive state and enhances our mood.
  • Long-term: exercise makes us feel good about our physical self
  • Physical change: When we lose weight or start to build muscle we develop a sense of accomplishment that boosts our confidence.

Improve sleep

Researches don’t completely understand how physical activity improves sleep, however moderate aerobic exercise increases the amount of slow-wave sleep you get. Slow-wave is also known as deep sleep. Your brain and body rejuvenates when it is in deep sleep.

Exercising increases the core body temperature. After 30 to 90 minutes of stopping exercise, your core body temperature starts to fall. The decline in core body temperature helps facilitate sleepiness.

Since endorphins are also released during exercise, it is recommended to stop exercise at least 2-3 hours prior to sleep. This gives the body time to get rid of the endorphins.

Health benefits:

  • Strengthens your heart
  • Increases energy
  • Lowers blood pressure
  • Improves muscle tone and strength
  • Strengthens and builds bones
  • Reduces body fat
  • Makes you look fit and healthy
  • Increases “good” HDL cholesterol
  • Help controls blood sugar by improving how your body uses insulin

Exercise Program:

If you are above the age of 50, have medical conditions (e.g. diabetes and heart disease), or haven’t exercised for some time, you should speak to your healthcare provider prior to starting a new exercise routine.