Learn more about your affect profile by taking the Positive and Negative Affect Schedule quiz (PANAS) here , and download Arthur’s morning protocol guide to help you start your mornings happier. — Today, I want to talk about one of the lowest-hanging fruits for improving your well-being: exercise. Most Americans don’t get the recommended amount of physical activity, which means there’s an enormous opportunity to feel better. In this episode of Office Hours, I explain the science behind how exercise helps lower stress, anxiety, and negative mood, and how you can utilize it to improve your life. I also cover: • Which kinds of exercise do the most to lift your mood and which calm stress the best • The stark reality of how few Americans meet even the basic exercise guidelines • The 3 key brain chemicals exercise activates to improve your mood • How to build an exercise habit that sticks • How to define your emotional objective and build a routine around it • The red flags that indicate exercise is tipping into addiction • Why a simple sunrise walk may be the most effective way to begin • Listener questions on the effects of rituals on happiness, experiencing transcendence as a skeptic, and finding meaning in life We’d love to hear any feedback you have. Please email us at
[email protected]. And please leave a review on Apple or Spotify. Thanks for listening! — Brought to you by: • The Pump Club —Finally, fitness you can trust. Join The Pump Club —created by Arnold Schwarzenegger—for custom workouts and nutrition, habit building, and community—all for 50% OFF the monthly price with the code officehours at checkout. — Where to find Arthur Brooks: • Website: https://arthurbrooks.com/ • X: https://x.com/arthurbrooks • Instagram: https://www.instagram.com/arthurcbrooks/ • Facebook: https://www.facebook.com/ArthurBrooks/ • YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A • LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/ • Email:
[email protected] — Timestamps: (00:00) Intro (04:32) How active are Americans (06:14) The 4 core types of exercise (08:50) How exercise boosts the brain through 3 key neurotrophic factors (11:55) The unique mental benefits of aerobic exercise, yoga, weightlifting, and sports (15:36) What the data shows about who experiences the strongest mood lift from working out (19:00) Signs your exercise habit is tipping into behavioral addiction (24:48) Step 1: Build a strong foundation with a basic exercise routine (26:34) Step 2: Define your emotional objective and personalize your routine (27:36) Step 3: Aim for high moderation (27:59) Why sunrise walks are an ideal entry point for new exercisers (30:34) Q&A: How do rituals play into improved happiness (31:48) Q&A: How to get the benefits of transcendence as a skeptic (33:20) Q&A: How to find the reason you’re alive — Referenced: • Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/ • The Happiness Files: Insights on Work and Life : https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN • My 6-Step Morning Protocol for a Better Day: https://www.arthurbrooks.com/podcast/my-6-step-morning-protocol-for-a-better-day • Physical Activity Among Adults Aged 18 and Over: United States, 2020: https://www.cdc.gov/nchs/products/databriefs/db443.htm#section_1 • Thomas Jefferson to Peter Carr, 19 August 1785: https://founders.archives.gov/documents/Jefferson/01-08-02-0319 • ...References continued at: https://www.arthurbrooks.com/office-hours — Production and marketing by https://penname.co/ . For inquiries about sponsorship, email
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