What do you release when you exercise?

Exercising has a great number of health benefits, and this has been demonstrated on numerous occasions by studies on sports habits and people's behavior. Next, we will answer the most common questions that people are unaware of.

What do you release when you exercise?

At the moment of exercising, the body releases chemical substances called endorphins — popularly known as natural morphine—. These components interact with the brain receptors that are the ones reduce the sensation of pain, that is, they create a sensation similar to morphine. However, endorphins not only relieve pain, they also influence mood, as we explained in the introduction. In fact, there is a large amount of evidence supporting this theory and that it is related to the function of endorphins. Furthermore, studies indicate that endorphins are released with any type of exercise that involves movement, whether from weightlifting, cycling, spinning, or simply walking. In summary, endorphins are narcotic substances that have an action very similar to morphine and are secreted in the brain as a reaction to exercise, as well as to very strong pain. 

Which hormone is released when you exercise?

We have already answered which endorphins exercise releases, but these are not the only substances secreted when we put our body in motion. And it is that exercise allows the release of more than 50 different hormones, among which are the mentioned endorphins. We explain what they are and what functions they perform in our body.

What you release when you exercise: Serotonin

Serotonin is a type of neurotransmitter known as the hormone of happiness. When its levels increase in the body, specifically in neural circuits, it generates feelings of well-being, relaxation, and satisfaction, even increasing concentration and self-esteem. It is produced when you exercise and is responsible for “good mood” or improving mood. Additionally, serotonin plays a very important role in the body as it helps regulate appetite causing the sensation of satiety, but also controls body temperature, regulates sexual appetite, manages motor activity and perception, and many other functions. Moreover, together with dopamine and adrenaline, this hormone participates in the mechanisms governing anxiety, fear, and distress. 

What you release when you exercise: Dopamine

When answering the question of which hormone is released when exercising, we also find dopamine. This interferes with our body creating a pleasurable sensation that induces us to continue the activity, its function has also been extensively studied to reduce other sources of pleasure obtained from tobacco or sweet intake, which are harmful to health.

What you release when you exercise: Endorphin

It is one of the main substances you release when you exercise. As we explained in the previous point, endorphin has an action very similar to morphine and serves to relieve pain in the body.

What you release when you exercise: Growth hormone

Growth hormone helps to to maintain tissues and organs throughout life. It is produced by the pituitary gland —the size of a pea— located in the brain. Levels of this hormone increase when exercising, which interferes with an increase in the volume of muscles, bones, and collagen. In fact, growth hormone begins to be secreted after 25 minutes of continuous exercise.

What you release when you exercise: Antidiuretic hormone

Its function is related to the absorption of fluids in the bladder. When exercising, its production increases very significantly, up to 800%. This can cause the need to go to the bathroom while exercising. The antidiuretic hormone acts by constricting blood vessels and helps the kidneys control the amount of water and salt in the body. 

What you release when you exercise: Vasopressin

It is another hormone secreted in the body when exercising and, unlike the previous one, it serves to avoid dehydration. The amount of this hormone released depends on the person's age, as well as physical condition, health status, and gender. 

What you release when you exercise: Adrenaline

It is one of the most well-known hormones by most people, also called epinephrine. It is naturally produced in the body in response to different situations, such as exercise. This hormone activates the circulatory system and increases blood pressure, it also improves the respiratory system's capacity as it dilates the bronchi and stimulates the production of dopamine —the happiness hormone—.

How much exercise should I do per day?

Specialists recommend practicing at least 20 or 30 minutes of exercise at least 3 times a day. Now, whenever possible, it is recommended to increase the frequency to 5 days a week. The exercise should be moderate, reaching about 150 minutes of anaerobic activity per week or 75 minutes of aerobic activity —or a combination of both—. Moderate and frequent exercise helps to release the mentioned hormones and obtain the benefits of each of them.