Train yourself to enjoy exercise by rewarding yourself with endorphins in the form of healthy pleasures after a workout.
Feel Good About Exercise
You may not consider the role of neurology in your exercise plans. Yet, the chemicals in your brain can give you the drive to exert yourself. Conversely, aerobic exercise influences brain chemicals like cortisol, endocannabinoids (eCBs), brain-derived neurotrophic factor (BDNF), dopamine, and serotonin.
Can’t Get Enough Endorphins
The pituitary gland in your brain and the central nervous system secrete endorphins. Scientists do not fully understand the entire role of endorphins. Yet, they attribute the positive mood after aerobic exercise—running specifically—to endorphins. These chemicals act like an analgesic, similar to morphine. Since we prefer the absence of pain, we gravitate towards activities that release endorphins.
Vigorous fitness routines release endorphins. Building muscle requires fibers to stretch, tear, and regrow. So you derive a measure of pain and pleasure from a workout. As you get used to the routine, it is less painful and more pleasurable. Before reaching this hurdle, the anticipation of pain prevents you from gravitating to exercise. You might prefer the pleasure of lying on your bed and munching on a favorite snack.
Train With Endorphins
Animal trainers get domestic animals to perform a variety of amazing tricks with a positive reinforcement reward system. They reward incremental progress with small treats that bring pleasure. You may not consider yourself an animal, but you can learn something from their results.
Can you train yourself to enjoy exercise by rewarding yourself with endorphins? How about rewarding yourself with healthy pleasures after a workout? Within a few weeks, the workout itself will be rewarding enough.
Until you form a fitness routine, you may need to sweeten the deal. Blend yourself a protein smoothie. Let it chill while you’re stretching your calves and hamstrings. Then take a brisk walk around a couple of city blocks (in a safe neighborhood).
Reduce impact on your feet at a nearby park on a track while wearing proper shoes. Progressively pick up your pace and your distance each week.
Begin jogging as far as you can before walking to reach your distance goal. Also, enhance pleasure by walking or jogging while watching the sunrise or sunset. Health permitting, bike riding is also a good form of exercise that can reward you with endorphins. So don’t focus on the pain without realizing the gain. Aim for your pleasurable reward.
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To support the writing of useful articles about neurology, ClinicalPosters sells human anatomy charts, scientific posters, and other products online. You may sponsor specific articles or remit a small donation.
ClinicalPosters sells human anatomy charts, scientific posters, and other products online to offset expense of the writing useful articles about neurology. Slide extra posters into DeuPair Frames without removing from the wall.
ClinicalPosters sells human anatomy charts, scientific posters, and other products online. You may remit a small donation.
You can support the writing of useful articles about neurology by sponsoring specific articles or remitting a small donation. Visible content is optimized for device size.
UPDATED 2025 – This article reflects editorial revisions since its original publication.
FAQ: Building Motivation Through Endorphins
What exactly are endorphins?
Endorphins are natural chemicals produced by your brain and nervous system. They act like internal pain relievers and mood boosters—similar to a mild form of morphine.
Why do I feel good after exercising?
Aerobic exercise can trigger a surge of endorphins, dopamine, serotonin, and endocannabinoids. Together, they create the “exercise high” and help reinforce the habit.
How long does it take to feel the endorphin benefits from a workout?
Most people begin to feel the mood lift within 10–20 minutes of moderate activity. Regular weekly exercise makes these effects more consistent and predictable.
Can I train myself to enjoy exercise?
Yes. Pairing a workout with small rewards—like a chilled protein smoothie, a scenic route, or a soothing cooldown ritual—helps your brain anticipate pleasure rather than discomfort.
What types of exercise release the most endorphins?
Activities that raise the heart rate for sustained periods—like brisk walking, jogging, cycling, dancing, or swimming—tend to produce stronger endorphin release.
What if exercise feels painful—or discouraging—at the start?
Mild muscle discomfort is normal early on as fibers adapt. Gradually increasing intensity, using supportive shoes, and choosing low-impact terrain (like a park track) helps reduce strain.
Can endorphins help with anxiety or stress?
Yes. Research shows aerobic exercise can lower cortisol, reduce anxiety, and promote a sense of calm by balancing neurotransmitters.
Is cycling a good way to boost endorphins?
Absolutely. Cycling is a joint-friendly cardio option that raises your heart rate without pounding your feet—making it ideal for steady endorphin release.
How do I stay motivated long-term?
Keep workouts enjoyable: vary the route, exercise during sunrise or sunset, track progress in small increments, and celebrate consistency—not perfection.
