The Impact Of Exercise On Happiness Essay

The Imp refer a motion Of lick On contentment evidenceThe impact of shape on comfort has long been interest to researchers and umpteen researches had identified that function as a cause of merriment. pleasure is consisted of troika components which ar corroboratory excitement, life satisfaction and the absence of forbid demesne like depression and stress. go impacts to planned, structured, and repetitive movement to remedy or maintain one or much components of material fitness (Knchel et al., 2012). opposite than corporal benefits much(prenominal) as reduced risk for cardiovascular affection and diabetes, feat has as well as psychological benefits which including greater aims of positive climate and felicity, bring low levels of depression and anxiety (Reed Ones, 2006). nation who come are happier and to a greater extent clubbish than tribe do non come in in knead. Meta-analyses and comprehensive reviews gain ground water clearly showed th at usage minimize self-reported anxiety and depression. Reed and Ones (2006) meta-analytic review of 158 studies cogitate that exercise shadow helps to maturation positive mood. For instant, violateicipants who took part in a ten weeks exercise program for mood-enhancing purpose, they meet it offd signifi terminatetly increased self-assertion laterward work out the program. Moreover, experiments through with(p) on Ameri good deal and Italian teenagers showed that they are at the happiest state when they get involved in sports and games (Huang Humphreys, 2012).According to the findings, uni impress exercise results in life satisfaction, increases gratification and improves general wellness in students (Gatab Pirhayti, 2012). There are students who practice regular exercise such as jogging to maintain health. On the other hand, Forrest and McHale (2010) as cited in Huang Humphreys (2012) appoint that women who diligent in physical action at law reported higher(pren ominal) eudaimonia than women with similar characteristics who did not engage in physical activeness.Problem line of reasoning and Signifi tail assemblyce of reputationM all students claimed that they do not take snip to exercise as homework and assignments have taken up solely their term. They would rather spend their time surfing internet, playing online games or suspension system out with friends when they are free. Some students who are obese do not practice regular exercise and they have dismount level of rejoicing. Exercise and food choices are areas for improvement. Further much, root exercises impart increase satisfaction in students (Gatab Pirhayti, 2012). For good example, males are more promising to be involved in gathering exercise such as playing basketball, badminton and football. In sports and group activities, people will cop to help others, cooperation in teamwork and thus can gird stronger friendship and self-confidence that lead to triumph.Pla nned Activity ProcedureAn exercise program was scheduled and planned for the participants (6 group members of the assignment 2 males and 4 females) during the initial 2-4 weeks of the trimester at their university. All participants were aged 21-22. The instruction regarding the exercise and closedown of Au whereforetic Happiness register Questionnaire was world posted in the Facebook group page prior to the starting of exercise program. Before and subsequently the unharmed exercise program, participants are striked to complete the Authentic Happiness Inventory Questionnaire to assess their pre- and post- occupation level of rejoicing. Participants were being told to jog lightly for a level of 30 minutes at moderate pace and intensity. Jogging sessions took spot in Westlake Garden which located near to participants house area p plow the questionnaire and self reflection were being done exclusively by participants seated at home or any indoor area. There were at least 3 jo gging programs being conducted in group all(prenominal) week. All exercise program were took place in early eventide (around 5.30 PM), with the condition when the weather was fine.Rationale for the Activity chosenPart of the rule that jogging or base on balls was elect was because it is safe and consequenceive in promoting health. At the same(p) time, it was expected to be fuck competent or at least tolerable for e very(prenominal)one across a wide range of fitness level and frame weights (LePage and Crowther, 2010). Walking was being emphasized as a significant example of appropriate lifestyle action at law for it is readily approachable and considerably regulated exercise. This rationale is back up by the assumption that lower intensity of activity tends to be adopted and maintained for eternal menstruation of time (Ekkekakis, Backhouse, grey-headed and Lind, 2008). In short, moderate intensity is more likely to be practice for long period than high-intensity activiti es.Theoretical ApproachesThere are many interesting theories which are related around happiness and withal to explain how people can gain happiness and increase their happiness level. Theories related to happiness will be like prevail, hedonistic, eudaimonic and learned helplessness. Theories chosen to be discussed on how exercise related to happiness are system of carry and hedonic theory of happiness.Theory of FlowWe are provoke in Csikszentmihalyis theory of flow because the bear of being in flow is fairly common for people, and they are to a fault easy to be shaft this condition. According to Csikszentmihalyi (as cited in Compton, 2005), flow denotes the holistic sensation present when we act with total involvement. Human al carriages gain happiness or frolic when they put attention towards the content of the activity. For instance, when a person who is exercise lover, they will alship canal tend to enjoy and found happiness during their exercise moment, they may pay attention towards what they are doing, and do not conscious their surroundings. Therefore, flow theory can explain how the athletes increase their happiness during exercise.Flow is the experience that allows people to enjoy life, feel happier and function better. Firstly, the characteristic of action and arresting faculty are merged is explaining on how people feel inside the activity (Compton, 2005). Next, flow is complete dousing on the task at hand, which complete concentration and centering of attention on the activity of the moment and the concentration appears effortless. Distractions are excluded from the consciousness, people will not focus on the distractions anymore still put attention at the task (McGuinness, 2006). Thirdly, when people is in flow, they will be wishing of worry about losing control, which meaning they have a sense of control, they feels they are in complete control of their action. In additional, flow is a loss of self-consciousness, which ego par t of human is quieted, and we do not have to think forrader we act, we are not confine in an internal conflict between various options (Compton, 2005). Others than that, being in flow, time is no longer seems to force in ordinary modal value, which fashion time seem to pop off more quickly than usual. Next, flow is refer to the experience is done for its own sake rather than a means to another goal. Flow in addition accompanies a challenging activity that postulates scientific discipline which personal challenge of an activity may pushes individuals skill level, and requisite rivet is produced that can induce the flow experience (Compton, 2005).Hedonic Theory of HappinessThe other theory which can explain well about happiness is hedonic. According to Norrish and Vella-brodrick (2008), this theory explains that in order to be sharp, we must maximise our pleasure charm on the same time minimize experience that is painful. Thus, happiness will further occur if pleasure exp erience and sensory gratification are more than the painful experience. If painful experience is more than pleasure experience, then happiness is unlikely to occur.Hedonism besides call hedonic well-being includes the idea that pleasure is the basic motivating force toilet most of the human behaviors but also recognize that certain pleasures require positive tender interactions with other people (Compton, 2005). It comprises of an affective component such as high positive affection and low negative affection, and also the cognitive component which the satisfaction with life (Happiness and Positive Psychology, 2010).Rationale of Theories ChosenAs compared to eudaimonic theory, hedonic theory is more suitable for us to gateway happiness in this assignment because it can be retrieve easily by asking person flowing stirred up state and also it can be experience easily in different situation. In eudaimonic, people may do not experience fully and when they are not achieve certain c ategory. During sport time, participants may experience happiness when they involved in social interaction with other, playing with others, they increase their positive mood (maximizing pleasant) and forget their sad moment, they are more satisfied towards their current situation, which is no stress and decelerate (minimizing unpleasant). Therefore, people are more enjoy during in sport moment, because they more involved in activity and mien of positive mood. Last but not least, there have a lot of different theories to talk about happiness, however being in flow and hedonic is easy to access and understand in general. books ReviewExercise IntensityDifferent intensity of exercise can also bring different impacts on mood and exercise motivation. People tend not to continue with exercise when it is high-intensity activities as compared to moderate-intensity physical activities (Ekkekakis, Backhouse, Gray and Lind, 2008). Optimal benefits of exercise happen in moderate level, but not low or high intensity exercise (Reed Ones, 2006). This is further supported by Farahani, Saiah, Heidary, Nabilu, and Eskandaripour (2011), saying that regular exercise results in higher life-satisfaction, relaxation, self-esteem, joy than highly intense exercise. It was found that positive effect exist only for exercise duration up to 35 minutes and last for at least 30 minutes after exercise before go to baseline (Reed Ones, 2006). Walking was being recommended as a prime example of appropriate moderate intensity activity. Many choose walking as their physical activity because it is readily accessible and easily regulated exercise (Anderson and Brice, 2011). It is not good to exercise or involves in sport activities overly. Study showed individuals exercising at high levels exhibit greater eating pathology than individuals who exercise moderate levels (LePage Crowther, 2010).Affective Effects of carnal ExerciseSince 1981, a lot of literature reviewed that exercise decreases negative psychological states like self-reported anxiety and depression. It is proved that exercise can reduces tension, anxiety and anger effectively (Yeung, 1996 as cited in Stubbe, Moor, Boomsma Geus, 2007). This is a consistent finding because it is congruous with the finding of Huang and Humphreys (2012) that exercise get ups psychical well-being through improved mood and it can be considered as an effective treatment for clinical depression and anxiety. Wininger (2007) as cited in Anderson and Brice (2011) called these reductions in negative mood states as sense of relief effect. This is because sport activities can produce anti-depression effect started from the moment we start exercise and it will hang-up for some time after finishing the exercise (Kiyani, Mohammadi Sattarzadeh, 2011). This result from the resume of Birkeland, Torsheim and Wold (2009) also showed that there are weak but significant negative relationships between leisure-time activity and depressed m ood. Alfermann and Stoll (2010) as cited in Stanley Cumming (2010) found that exercise was positively correlates with stress-management and control-orientation. Besides from improved well-being, it was also found that exercise can leads to greater ability to dole out with stress (Holley et al., 2010 as cited in Knochel et al., 2012). Results from the ruminate of Raedeke, Focht Scales (2009) showed that exercise was associated with positively activated affective states. One of the reason athletes get into in sport is because they can gain fun, use of goods and services, challenge and excitement from the activity (Farahani, Saiah, Heidary, Nabilu and Eskandaripour, 2011).Behavioral Effects of Physical ExercisePhysical exercise and flavour of relaxation. The American Sleep Disorders Association had considered physical exercise as a modality of non-pharmacological treatment for intermission disorder (Santos, Tufik, Mello, 2007). Some researches had shown the positive effect ab out physical exercise and improve the spirit of remainder. Physical activity not only associated with better sleep in the general population. Physical activity may also improve the sleep quality among those with quiescence disorders (Loprinzi Cardinal, 2011). And in Brand et al. (2009) research had shown that the adolescent athletes reported better sleep patterns as well as psychological functioning when compared to sedentary control. whatsoever fatiguing activity during daytime that in turn results in a greater metabolic requirement for compensatory night-time sleep also can improve the quality of sleep (Youngstedt, OConnor Dishman as cited in Fairbrother, 2011). Moreover, daytime exercise is a tip factor associated with the best quality night-time sleep (Youngstedt Kline, 2006 as cited in Fairbrother, 2011).Happiness and quality of sleep. Insufficient sleep is one of the unhealthy behaviors that can act the happiness level of individual. The people who was insufficient sl eep has shown that easily sense tired, low energy and unable to concentrate on the task and those behavior has directly linked to lower levels of happiness (Chuah, et al., 2010). Insufficient sleep also can lower the levels of happiness by indirectly way. For example, the people who lack of sleep will decrease the productivity at workplace or school increase the chance to get injuries (Choi, et al., 2006) negative effect toward interpersonal interactions with others (Totterfell et al, 1994 as cited in Hansen, 2012). In conclusion, time of sleep and quality of sleep has negative correlation with level of happiness. By improve the quality of sleep will improve the level of happiness.cognitive Effects of Physical ExercisePhysical exercise and self esteem. Exercise is a proven way to increase self-esteem (Myers, Sweeney, Witmer, 2000). Research has indentified that physical activity behavior have a strong correlated to self esteem in both(prenominal) children (Strauss, Rodzilsky, Bur ack, Colin, 2001), adolescents (Erkut Tracy, 2002) and adults (McAuley et al, 2000 as cited in Haugen, Sfvenbom, Ommundsen, 2011) Experiences in the physical activity consideration are proposed to influence recognitions of self-efficacy. modify in self-efficacy can lead to higher level intensify in four sub domain perceptions of the physical self (sports competence, physical condition, dead body attractiveness and physical strength), which may then generalize to improvement in an boilers suit sense of physical self-worth. Change in physical self-worth may then generalize to global self-esteem. And perception of self also play an important role in overall fee eelpout of self esteem (Sonstroem et al, 1994 as cited in White, Kendrick, Yardley, 2009). Moreover, physical activity can improve self-image, self-confidence relieve stress tension and premenstrual tension, increased alertness, increased energy, increased ability to cope with stress and moods (Greist Jefferson, 1992 a s cited in Greenberg Oglesby, 1996) biologic Effects of Physical ExerciseOne of the ways to gain happiness is by releasing some neurotransmitter that can make people feel content. The neurotransmitter that can improve the level of happiness is serotonin, endorphin and dopamine (Breuning, 2011). Numerous biological and chemical hypotheses have been proposed to explain the effects of exercise on positive psychological health. One theory implies that exercise increases serotonin levels and that the release of endogenous opioids from the pituitary gland acts as a mood enhancer and antidepressant. Endorphin is the neurotransmitter that as the bodys natural painkiller and start releasing the individual after begins the exercise. Endorphin improves the level of happiness by four key effects on the body they can relieve pain, reduce stress and anxiety, enhance the immune system and postpone the aging process. If we continuous exercise for more than 30 minutes then release of these hormone s (Rokade, 2011).Serotonin is a monoamine neurotransmitter pattern to be involved in mood modulation and inhibition of unrestrained systems (Panksepp, 1982 as cited in Williams, et al., 2006) Serotonin improves happiness level by change the negative mood. Lower platelet serotonin was associated with lower mood (Peirson Heuchert, 2000 as cited in Young, 2007) whereas better mood was associated with higher blood serotonin levels in human body (William et al , 2006). There are two mechanisms by which physical activity increases brain serotonin. First, motor activity increases the rate and absolute frequency at which serotonin is fired within the brain, resulting in an increase in both the release and synthesis of it. Secondly, regular exercise increases the level of tryptophane in the brain. Tryptophan is an amino acid used to manufacture the serotonin (Turcotte, 2011).Physical Exercise Provide Opportunity for SocializationLiterature shows that those who participate in group sports are happier and more brotherly (Kiyani, Mohammadi, and Sattarzadeh, 2011). At the same time, to be a social person is one of the ways to increase the level of happiness as human being is a social creature. This is shown in the study of Raedeke, Focht Scales (2009) that people reported higher exercise enjoyment and greater intentions of joining similar exercise activities when they feel more engaged and revitalized. Sport exercises were being recognized as the easiest and powerful way for base of positive social relationship with others because it is usually in group dust (Talebzadeh and Samkan, 2011). Study support the significant relationship between exercise and level of happiness, it is reported that people who involved in sports and group activities will learn to help others, teamwork, gain friendship and thus have a happy life (Gatab and Pirhayti, 2012). There is appropriate with the study of Farahani et al., (2011), stated that there are socialization processes when parti cipate in sport activities because they are able to be with others and feel the sense of belonging to a group. Besides, exercise is also able to enhances communication, benchmarking, strength feedbacks, social and communication skills (Newman, 2011).The level of original happiness was being visualize in terms of scores and percentage as shown in Table 1.0. After carrying out several exercises, obviously the level of authentic happiness among our group members had increased. In order to have a more accurate result, we took one test separately before starting any exercise activities and another test after exercising. The scale that lift ling scored before exercising was 2.92 and after exercising were 3.29. Kok Heng scored 1.80 before exercising and 2.04 after exercising while Pooi Hean obtained 2.67 before exercising and 3.29 after exercising. The scaled that Kai Shen gained before exercising was 3.13 and after exercising were 3.63. For Jie Yings scale before exercising were 3.46 and after exercising were 3.54. Before exercising, Su Inn scored 2.13 and 3.13 after exercising.The results shown that the level of authentic happiness will be increase when exercise. The least increasing of the scale is 0.08 while the most increasing of the scale is 1.0. After exercising, the highest scale of the authentic happiness scale among our group members is 3.63 out of 5.00.Qualitative Analysis of Activity individualized reflection in the form of diary or journal was analyzed according to different themes. In this case, thematic analysis was used to examine how different aspect of exercise (biological, cognition, affection and behavioral) influence level of happiness.Biological Influence on Happiness. Throughout the entire exercise activities, Chin torsk found that she became happier and cheerful. This can be explained that exercise can improve happiness by releasing some neurotransmitter which included serotonin, endorphin and dopamine that can make people feel happy (Bre uning, 2011). Moreover, sport activities can produce anti-depression effects started from the moment we start exercise and it will stay for some time after finishing the exercise (Kiyani, Mohammadi Sattarzadeh, 2011).Affective Influence on Happiness. Besides, Chin Lings stress also released through exercise. In the meanwhile, Kok Heng also pointed out that depression better after exercising as he had time to relax from the assignment and midterm. Moreover, Pooi Hean also found that exercise helped her to keep her mind solace and relax after facing computer for a long period. She also said that exercise is not tiring but helped to minimize her tiredness. Kai Shen tell that that is the moment he can totally free himself from stress and reasonable focus on the conversation when we are jogging or walking together to the same direction. All these statement supported by researchers that exercise can leads to greater ability to cope with stress (Holley et al., 2010 as cited in Knochel et al., 2012).Behavioral Influence on Happiness. Some researchers had shown the positive effect about physical exercise and improve the quality of sleep (Loprinzi Cardinal, 2011). The level of happiness will be improved when the quality of sleep is improved. All these statements are congruent with the reflection of Pooi Hean who mentioned that exercise helped to reduce her insomnia problem and she will be more supple the next day. Jie Ying also pointed out that she felt energetic as well after exercising and has more motivation to done with her assignment. She also had the experience of sleeping very well after exercising.Cognitive Influence on Happiness. Other than that, Pooi Hean stated that she felt good after exercising because she can lost weight in a very healthy way. She also said that exercise is a great way to keep fit, maintain health and have a better body image. The more she satisfied with the body shape, the more she feels confident and happy. Furthermore, Kai Shen m entioned that he didnt have it away how much weight he had lost throughout exercise but he just knows that he feel more confident with his body image. Besides, he had more positive thought about his own health as compared to last time which he didnt do much physical activity. All these reflections are congruent with some researches that physical activity can improve self-image, self-confidence increased alertness, increased energy, increased ability to cope with stress and moods (Greenberg Oglesby, 1996).Opportunity for Socialization. Kok Heng also stated that he felt happy as he really enjoyed the moment with friends. Also, the interaction with friends and get to know more about them let Jie Ying felt very joyful and enjoyed during exercise. Moreover, Kai Shen mentioned that after exercising, the first thing he gains is a better relationship among his friends. He enjoyed not only the satisfaction of the exercise itself, but more of the chit-chating part which allow them to talk a bout all kind of things. These reflections are congruent with literature shows that those who participate in group sports are happier and more sociable (Kiyani, Mohammadi, and Sattarzadeh, 2011). Sport exercises were being recognized as the easiest and powerful way for insane asylum of positive social relationship with others because it is usually in group form (Talebzadeh and Samkan, 2011). This is true that most of our group member claimed that exercise can improve the relationship among friends. Hedonic theory also stated that certain pleasures require positive social interactions with other people (Compton, 2005). Hedonic can be retrieve easily by asking person current emotional stateIn Flow during Exercise. Other than that, Su Inn enjoyed the walking session with her friends. Surprisingly she found that the time passed very fast when they were walking to campus. They laughed and talked as well as enjoyed the nice view along the pathway when walking. This phenomenon is congruen t with flow theory when being in flow, time is no longer seems to pass in ordinary way, which means time seem to pass more quickly than usual (Compton, 2005). She complete focused in what she is doing at that moment which make her feel like the time seem to pass more quickly than usual.