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Exercise is a well-established way to improve mental health. But will it help heal emotional wounds?
In general, working out can improve your mood by providing a distraction and promoting social interaction and self-efficacy. National Institutes of Health.
We spoke to Peloton’s Cody Rigsby to find out which emotions warrant which exercises.
TikTok’s beloved cycling instructor aims to put her heart and soul into every ride, and sometimes that means not pedaling but talking about why Britney Spears is the greatest pop singer of all time. Sometimes I do.
He says that “90 percent” of his hilarious and often-discussed rants in class are spontaneous outbursts. (You can hear his explanation of why people who wear flip-flops in big cities don’t love themselves here).
“I couldn’t keep quiet since fifth grade,” he says.
But in his new memoir, “XOXO, Cody,” the Peloton instructor takes a risk and opens up about his experiences with addiction, poverty, and homelessness.
“I really had to sit down and write stories that I hadn’t told before or dig deeper into stories that I had told before,” he tells TODAY.com.
In the process of writing everything down, he also had to slow down and understand not only how he was feeling, but what he wanted to say about it. Along the way, he learned how to take more time to celebrate his successes.
“Sometimes I feel like life is so chaotic that I forget to love myself a little bit,” he says.
For those looking to use exercise as a form of self-care, here are Rigsby’s recommendations based on how you’re currently feeling.
anger
Someone interrupted you while you were working. You missed the train by 0.5 seconds. Another driver cuts you in traffic. Whatever the reason, if you’re feeling angry, Rigsby recommends supplementing with iron.
“Grab the weight of it,” Rigsby advises.
“You make a groan when you do bicep curls, right?” he added.
When we feel angry, it can feel like we have a short fuse. Strength training also involves repetitive movements that require explosive energy.
There’s a reason Professional weightlifters seem furious. Communicating angry emotions can be a powerful motivator to expel emotions through the push and pull motions of strength training.
Here are some full-body strength exercises you can try at the gym or at home.
broken heart
The perfect training for dealing with heartbreak depends on where you are in your relationship, says Rigsby.
If you’ve recently broken up with someone, he says you should try to distract yourself, like doing a high-energy workout that leaves you out of breath or focusing on your body’s recovery rather than your ex’s. .
“No one needs to see you cry now,” Rigsby says.
High-intensity interval training is one example, which involves working out at a high level for a short period of time and then resting before starting up again. Here are 10 HIIT workouts you should try.
But once a month or months have passed since your breakup, it might be time to try yoga.
“Turn more inward and slow down,” Rigsby says. “Use that emotion to push you through the discomfort.”
To get started, try moving through this 5-minute yoga flow, focusing on your breathing and recognizing your emotions in each pose.
sad
If you’re feeling depressed or sad and want to cope with exercise, Rigsby recommends running, especially running outdoors.
“There’s something about running that helps you overcome sadness,” Rigsby says. “And as we learned on Legally Blonde, endorphins make us happy.”
Here are eight steps to start a running program.
anxiety
There are days when I wake up and don’t feel well. Even Lisby has been in such a situation.
He recommends taking a cycling class. Ideally, you want to take something bright and stimulating. But any type of exercise, especially if done with a good frame of mind, can boost your confidence even if you don’t feel confident, he says.
“When we feel anxious, we tend to look outward and to the physical. When it comes to physical activity, any kind of fitness, any kind of wellness, our value lies in what we can do, which is “I think it’s a reminder of our worth, our strength, our strength, our resilience,” he says.
Therefore, if you focus on everything you can do, whether it’s walking, dancing, or anything that involves moving your body, you’ll gain confidence.
“Building those relationships[with exercise]makes you feel more confident,” he says.
The Start TODAY community offers a variety of exercise plans and beginner’s guides to jumpstart your movement.
There is no motivation
Rigsby agrees that if you’re having trouble getting up and moving, it’s perfectly fine to take a break.
“Do your best for the day. It’s okay. Even if you can’t exercise today, even for two days,” he says.
However, if skipping your workouts starts to become a habit and you find yourself going weeks without exercise, find something you can do right away.
“Try doing 10 minutes, 20 minutes, rides, 20 minutes of training. Start short and set small goals that are easy to achieve. Then your confidence will start to build and you’ll say, ‘Okay, I’m going to do this. ‘Something, I’m on my way to greatness,’ Rigsby says.
Short training sessions are also effective. This 10-minute treadmill walking program will get you out of breath and burn calories.
