New research reveals exercise could be even more beneficial for women than men. A study of more than 400,000 adults, ages 27 to 61, found that women were 24 percent less likely than those who do not exercise to experience death from any cause, while men were 15 percent less likely. Women also had a 36 percent reduced risk for a fatal heart attack, stroke, or other cardiovascular event, while men had a 14 percent reduced risk.
“Exercise is extremely beneficial for women for several reasons,” says Rowan Cooke, sport and exercise science specialist at Bulk.com. “Women find that their metabolism decreases as they age, so exercise is important for promoting circulation, lowering blood pressure, and maintaining a healthy weight,”
According to Cooke, hormones also play a huge part in a woman’s life, and many women may not know that exercise can help regulate their hormonal balance, including estrogen and progesterone levels. Being hormonally balanced can have a positive effect on menstrual health, fertility, and menopausal symptoms.
“Not only that, exercise helps to release dopamine, also known as our ‘feel good’ hormones,” he says. “When dopamine is released, it reacts in areas of the brain to give you feelings of pleasure, satisfaction, and motivation. We also release endorphins when we exercise, which work nicely alongside dopamine, helping with pain control and mood stabilization. The best way to increase dopamine levels is by exercising regularly with low-impact workouts.”
Here, Cooke highlights the four best exercises women should do regularly to keep dopamine levels boosted and combat any physical or mental challenges.
Walking
Walking is a great way to increase dopamine levels, especially in an area with enjoyable scenery and nice weather. Taking different scenic routes every day can also help to increase dopamine levels, keeping the brain stimulated. For those working from home, walking at any time during the working day is beneficial.
Try to walk in the sunlight if you can because when your skin absorbs sunlight and produces vitamin D, this cycle can promote the production of dopamine and serotonin. Walking at a good pace around 100-150 minutes per week is recommended. You can also add some music to your walk to increase dopamine levels.
Yoga
Yoga is another exercise that is excellent for boosting dopamine levels. While the practice of yoga is focused on relaxation techniques and stretching certain parts of the body that aren’t normally stretched, yoga can also boost dopamine levels by increasing cardiorespiratory output. These breathing exercises boost mood and enhance communication between the brain and nervous system.
Weightlifting
Weightlifting is also a great mood booster because of the feeling of achievement and motivation as a result. As you start lifting and become stronger and increase your weight, dopamine levels will kick in due to a sense of achievement. Try to lift weights three to four times per week, with essential rest days in between and the target of slightly increasing your weights every two to three weeks.
Swimming
Though it can be seen as a higher-intensity sport, swimming is great for boosting dopamine. This is because it can increase the number of certain neurotransmitters in your brain. By immersing yourself in cold water, you stimulate instant endorphins due to the extreme temperature. If cold plunges aren’t for you, around 30 minutes of swimming in water at room temperature is a significant stimulus for endorphins and dopamine release.
