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6 Types of Exercise that Increase Endorphins

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Endorphins are a natural pain reliever and stress reliever that your body produces in response to discomfort or tension. Other activities, such as exercise and eating, can also boost the production of endorphins.

There are a number of different exercises that can help increase the production of endorphins, including:

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Aerobic Exercise

Aerobic exercise is the term used to describe any form of cardiovascular training. Activities such as brisk walking, swimming, running, or cycling might be included. It’s also known as “cardio.” Aerobic exercise entails “with oxygen.” During aerobic activities, your breathing and heart rate will increase. This helps get more oxygen-rich blood to your muscles. According to research, the treadmill is the best equipment to use at the gym. As a result, you’ll feel more energized.

Benefits of aerobic exercise

  • Improves cardiovascular conditioning.
  • Decreases risk of heart disease.
  • Lowers blood pressure. 
  • Increases HDL or “good” cholesterol.
  • Helps to better control blood sugar.
  • Assists in weight management and/or weight loss.
  • Improves lung function.
  • Decreases resting heart rate.

Interval Training

Interval training is a type of cardio that alternates between short bursts of high-intensity activity and brief periods of rest or low-intensity activity. This type of exercise has been shown to be more effective at boosting endorphin levels than other forms of cardio.

Benefits of Interval Training

  • Burns a lot of calories in a short amount of time.
  • Your metabolic rate is higher for hours.
  • Help with fat lose.
  • You might gain muscle.
  • Can improve oxygen consumption.
  • Can reduce heart rate and blood pressure.
  • Can reduce blood sugar.
weight lifting for mental health

Weight Training

Weight training, or resistance training, can also help increase endorphins. This type of exercise is particularly beneficial if you’re new to working out. Lifting weights can help build muscle and improve bone density.

Benefits of Weight Training

  • Makes you stronger. …
  • Burns calories efficiently. …
  • Decreases abdominal fat. …
  • Can help you appear leaner. …
  • Decreases your risk of falls. …
  • Lowers your risk of injury. …
  • Improves heart health. …
  • Helps manage your blood sugar levels.


Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. Yoga can help to decrease stress, anxiety, and pain. It has also been shown to boost the production of endorphins.

Benefits of Yoga

  • Can relieve pain.
  • Reduces inflammation.
  • Improves heart health.
  • Boosts immunity.
  • Lowers blood sugar and cholesterol levels.
  • Eases anxiety and depression.

Yoga might also help to:

  • Improve sleep quality.
  • Increase energy levels.
  • Promote better digestion.
  • Help you cope with stressful situations more effectively.

Strength Training

Strength training is a type of exercise that uses resistance to build muscle and strength. It can be done using body weight, free weights, or resistance bands. Strength-training exercises can help increase endorphins by providing a form of distraction from pain.

Benefits of Strength Training

  • Can increase bone density and reduce the risk of fractures.
  • Builds muscle mass and tones muscles.
  • Improves balance and coordination.
  • Reduces the risk of injuries in everyday activities.
  • Helps control blood sugar levels.
  • Aids in weight management.
  • Eases joint pain.
  • Relieves arthritis symptoms. 

Flexibility Training

Flexibility training is any type of exercise that helps to improve range of motion and flexibility. It can be done using body weight, resistance bands, or dumbbells. Flexibility training has been shown to help reduce pain and increase endorphins.

Benefits of Flexibility Training

  • Improves range of motion.
  • Reduces risk of injuries.
  • Relieves pain associated with arthritis and other joint disorders.
  • Improves posture.
  • Increases blood flow and circulation.
  • Stretches muscles and tendons, which can help to prevent cramps.

Aerobic exercise, interval training, weight training, yoga, strength training, and flexibility training are all activities that can help increase the production of endorphins. These exercises have a variety of other benefits as well, such as reducing pain, improving heart health, and aiding in weight management. If you’re looking for a way to boost your endorphin levels, consider adding one or more of these exercises to your routine. American Health and Fitness offers a variety of machines and equipment to help you to reach your fitness goals.

As always, please consult with a physician prior to beginning any exercise program or diet. See full medical disclaimer here.

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