领稿

　　source：psychcentralbyMichelleSegar，PhD
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　　Eventhoughmostofusputhappinessnearthetopofourwantlists，manyofusaresecretlyconvincedthatitwillalwaysbejustoutofreach。Butthetruthisthathappinessisalreadyavailabletous。Allwehavetodoisstartmoving。
　　Scientificevidenceismountingthatmovingourbodieschangesourbrainsinwaysthatcanleadtohappiness。Infact，itturnsoutthatmovingourbodiesisoneofthebestwaystofosterachemicalreactionthatleadstohappiness。Evensmallamountsofmovementaslittleasoneminuteboostenergyandmood。Researchalsoshowsthatwearemuchmorelikelytostickwithexercisethatwechooseautonomously，enjoydoing，andmakesusfeelgreatrightnow。
　　Stopthinkingaboutmovingyourbodyassomethingyoushoulddoforyourhealthortogetinshapeorbecauseit’sgoodforus。Thesemotivatorsalmostinevitablyfalterwhentherearen’timmediateresults。
　　Theimmediatepayoffsofexercisearegoodones：lessstress，higherenergylevels，andamorepositiveoutlook。ApublishedstudyintheJournalofExerciseandSportPsychologythatinvestigatedthefeelgoodeffectsfromphysicalactivityamong190youngadultsreportedthatphysicalactivitywasassociatedwithincreasedfeelingsofenergyandenthusiasm。Whodoesn’twantthat？
　　Belowarethreewaystoreframeyourthinkingaboutexercise：
　　Myth：Exercisemeanslong，intenseworkouts。Nothingelsecounts。
　　Reality：Exerciseincludesanenormousandvariedrangeofphysicalmovementthatyoucanfitinvirtuallyanywhere，anytime。Researchshowsthatregularmovementnotonlystavesoffthephysiologicalprecursorsofillness，evensmallamountsofmovementboostenergyandmood。
　　Reframe：
　　Countallofthephysicalmovementyoudo，regardlessofintensityorduration，andadditup。
　　Thinkofmovementasagiftyoucanchoosetogiveyourselfmultipletimesduringmostdays。
　　Beflexible。Ifyoucan’tmakeyourscheduledworkout，dosomethingelse：takeawalk，runupthestairs，rideyourbiketothestore，dosomeyoga。
　　Myth：Thebestmotivationistogethealthy（yourdoctorprescribesmoreexercise），getinshape（fitintothatbathingsuit），orloseweight（sopeoplewillthinkyoulookbetter）。
　　Reality：Theseshouldmotivatorsrarelyworklongtermbecausetheyarebasedonvaguepromisesoffutureimprovement，andtheydonotcomefromourownchoices。Ourbrainsarehardwiredtobemotivatedbywhatmakesushappyrightnow，andbyautonomouschoice。
　　Reframe：
　　Dowhatfeelsgood。
　　Stopworkingoutinwaysthatmakeyoufeelbad。
　　Payattentiontohoweventhesmallestamountsofphysicalmovementfeel，andchoosetomoveinthewaysthatbringyoujoy。
　　Myth：It’sselfishtotaketimeawayfrommyfamilytoworkout。IfeelguiltyaboutputtingmyownneedsaheadofcaringforthoseIloveandgettingallmyworkdone。
　　Reality：Caringforyourselfisstrategic，notselfish。Takingtimetonurtureyourownsenseofwellbeingandselfcareactuallyfuelsyouwiththeenergyandpositiveenthusiasmtotakecareoffamily，friends，andbusiness。
　　Reframe：
　　Foroneday，justbelievethatyourownselfcareisapriority。Itsupportstherolesandgoalsyoucaremostabout。Noticehowdifferentlyyouapproachmeetingyourphysicalmovementneeds。
　　Addjustonenewselfcareactivity（walking，yoga，dancing）toyourscheduleatatime。Whenitfeelsnatural，chooseanotherandaddthat。