How to Increase Dopamine in the Brain Through Exercise
A large part of your mood is influenced by chemical reactions within the brain involving a number of different compounds such as serotonin and dopamine. Elevating your brain's production and utilization of these substances can help to improve both your mood and your sense of well-being. You can accomplish this by using prescription medications such as anti-depressants, but a cheaper and more natural way to improve mood is through the judicious use of exercise.
Instructions
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Dopamine Levels and Exercise
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Exercise first thing in the morning to increase dopamine levels in the brain. According to Dr. John Gray, Ph.D., the morning is the ideal time to exercise because it helps to spike dopamine (and serotonin) levels throughout the day. Making this effort first thing in the morning can result in reduced stress levels, significantly improved mood and more energy for the rest of the day.
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Get at least 30 to 45 minutes of moderately intense exercise every morning to boost dopamine levels. This means performing an activity that will break a mild sweat, elevate heart rate and increase breathing. A good example of this type of exercise is light jogging (if you are already in shape) or brisk walking (if you have not exercised regularly in some time).
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Aim to keep your heart rate between 60 and 80 percent of maximum while exercising. A simple way to figure your maximum heart rate is to subtract your age from 220; however, you should talk to your doctor about your personal maximum. According to a study conducted at the University of Pittsburgh and presented at the October 2009 meeting for the Society for Neuroscience, exercise that keeps your heart rate in that target range helps to boost dopamine production, and more importantly, protect the existing dopamine receptors in your brain from the effects of aging.
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