I’ve been meaning to post this one just as a reminder to all my spiritual minded friends and those who have jumped on board into the deeper things within the RISE group with me. We can not forget the importance of the basic tools we have been given to feel good such as sound nutrition, sleep, sunlight exposure and exercise. This time of year I get a lot of different questions from my clients and I often have to return with these basics. Have you been exercising? You would be surprised how many people get derailed from this simple task that eventually leads to other problems. Don’t worry though, I was going to post this yesterday but somewhere in the middle of it I had to ask myself, “have you trained yet” and discovered I had also put it on the back burner and stopped this post to take care of myself and went for a walk. A lot of people down at this time of year because the lack of sun and outdoor enjoyability.  If you are stuck in the house too much and forgetting some of the basics, this is a good science backed post for you. This post is also for my science junkie friends that always need “the science” to feel safe taking any of my advice, here’s just a friendly reminder with some references to help you shift your schedules to make time for your well needed movement. Remember, we WALK by faith and science proves it’s good for you. 

I do want to add before we get into what the studies have to say, I want to let you know, exercise is not always the answer and I know this from personal experience as someone who has suffered multiple brain injuries, broken limbs, a broken neck, a season of fibromyalgia, a tumor, a torn muscle and all of different levels of severity. Sometimes you will not be able to exercise your way out from depression. Sometimes God will allow you to stay there for a while until you call out to Him and if you have been there for a while and calling, don’t quit calling on Him for help. He might have something for you to learn in a unique way, like He did for me during one of my extreme bouts of depression. Exercise does help you feel good and it can uplift you and give you energy for your day but sometimes you have to fight a little harder to get back to the simple things of exercise and sound nutrition. Either way, press on, ask God to help you daily and enjoy the  “the science” or in other words “other peoples observations” and don’t forget to thank God when you find the answers you are seeking as well as the ability to exercise if you currently have that gift because not everyone has that. He is the one who is the great revealer of all of our needs both big and small. 

Move to Feel good: How Exercise Unlocks Your Body’s “Feel-Good” Chemistry

Most of us know we feel better after a workout. But why? It turns out that exercise triggers a powerful cascade of neurochemical and physiological changes that can elevate mood, sharpen the mind, reduce stress, and even protect the brain from aging and disease. In short: exercise is one of the most effective, scientifically supported ways to boost your brain chemistry — naturally.

Let’s explore the major “feel-good” hormones and neurotransmitters involved, what research says about how exercise affects them, and how to train in a way that maximizes these benefits.

The Brain’s Feel-Good Chemistry: Key Players

Endorphins – Natural Painkillers & Mood Boosters

Endorphins are endogenous opioids produced by the brain and pituitary gland. They act as natural painkillers and are widely believed to contribute to the classic “runner’s high” — a state of euphoria and reduced pain perception during and after sustained exertion. Clinical research clearly shows exercise stimulates these natural opioids, contributing to improved mood and well-being post-workout. (PMC)

Pro Tip: Endorphin spikes tend to be more noticeable with moderate to vigorous aerobic exercise lasting at least 20–30 minutes.

Serotonin – Mood, Sleep & Emotional Balance

Serotonin is crucial for regulating mood, emotions, appetite, and sleep. Exercise increases serotonin synthesis and availability in the brain — partly by helping tryptophan (its precursor) cross the blood–brain barrier more efficiently. Increased serotonin is one reason regular physical activity has antidepressant effects resembling those of some medications. (Frontiers)

Training tip: Regular, sustained aerobic exercise (e.g., brisk walking, jogging, cycling) 3–5 times per week at moderate intensity is linked to consistent serotonin benefits over time.

Dopamine – Motivation, Reward & Focus

Dopamine is central to motivation, reward, pleasure, and goal-directed behavior. Exercise naturally enhances dopamine release and may even increase receptor availability when practiced consistently. Higher dopamine levels help boost motivation, sharpen focus, and influence cognitive performance — including faster reaction times, as shown in recent research. (ScienceDaily)

Practical tip: Interval training and sprints can particularly stimulate dopamine release, especially when paired with goal-oriented workouts (like hitting new personal records or tracking progress).

BDNF (Brain-Derived Neurotrophic Factor) – Growth & Resilience

Beyond classic hormones, exercise also increases levels of brain-derived neurotrophic factor (BDNF) — sometimes called “fertilizer for your brain.” BDNF supports new neuron growth, strengthens neural connections, and is directly linked to improved memory and mood regulation. Regular activity helps keep BDNF levels elevated, which is associated with better mental health and cognitive aging prevention. (Science News Today)

Strategy: Consistency matters more than intensity here — think 150+ minutes of moderate activity weekly.

What the Research Says: Evidence from Clinical Studies

Clinical and meta-analytic research supports the mood-boosting effects of exercise across populations:

• Depression: Exercise has antidepressant effects similar to medication and psychotherapy in many cases, particularly when aerobic and resistance training are combined. 

• Anxiety: Moderate-to-high intensity aerobic workouts can lead to moderate-to-large reductions in anxiety symptoms. 

• Cognition: A review of more than 130 clinical trials found that exercise improves executive function, attention, and memory across ages. 

This is not just “feel-good fluff” — the neurochemical changes triggered by exercise have measurable effects on brain structure and function over time. 

How to Train for Feel-Good Hormones

Here’s how to structure your exercise routine to maximize mood benefits:

1. Aim for Regularity

The most consistent findings show regular exercise, even at modest intensities, builds lasting improvements in mood and brain chemistry. Think 4–6 sessions a week, mixing various styles.

2. Mix Aerobic & Strength Training

• Aerobic activity: Brisk walking, jogging, cycling — excellent for serotonin and endorphins.

• Resistance training: Weights or bodyweight circuits — boosts dopamine and supports overall brain health.

• Flexibility & Mind-Body: Yoga, tai chi, and dance can also reduce stress and promote emotional balance. 

3. Target the Sweet Spot

You don’t need ultra-long workouts — 30–45 minutes of moderate-to-vigorous exercise is enough to trigger neurochemical changes and enhance mood. Even short 10-15 minute bouts of movement throughout the day help, especially for beginners. 

4. Prioritize Consistency Over Intensity

Long-term mental health benefits depend on regular movement, not occasional bursts of extreme activity. Building a habit triggers adaptive neuroplastic changes (like BDNF increase and stable neurotransmitter balance).

Beyond Hormones: Other Brain Benefits of Exercise

Exercise affects more than just neurotransmitters:

• Stress Regulation: Regular activity can lower chronic cortisol (stress hormone) levels and enhance stress resilience. (nmmra.org)

• Neuroplasticity: Physical activity literally reshapes your brain, improving memory and mood regulation. (Science News Today)

• Sleep Quality: Better sleep further enhances mood and cognitive function.

Wrapping Up: Move Well, Feel Well

Science increasingly confirms what many people intuitively know: exercise is powerful medicine for the brain and body. It unleashes a symphony of feel-good chemicals like endorphins, serotonin, dopamine, and BDNF — working together to improve mood, cognition, stress resilience, and overall well-being.

Whether you’re taking your first steps toward fitness or you’re a seasoned athlete, the key is consistency and variety. Find activities you enjoy, set achievable goals, and let your brain chemistry reward you for moving — one workout at a time.