Endorphins are the secret to living a life that feels deeply satisfying. They're those remarkable neurotransmitters in your body that give you feelings of pleasure, comfort, and euphoria.
This article reveals how to get more of them.
I've also included a video which should prove helpful.
Are Your Endorphin Levels Low?
Do you ever feel like you're just going through the motions each day – trudging to work, collapsing on the couch at night, and not getting nearly enough fulfillment or joy out of life?
If so, you're not alone.
Many adults over 45 struggle to maintain an active, fulfilling lifestyle, unaware of the powerful mood-boosting benefits that lie within their own bodies.
Fortunately, I've got good news.
You have the ability to trigger your body's natural production of endorphins through simple lifestyle changes.
When you raise your endorphin levels, you raise your happiness, and life becomes much more fun.
Here are three fun ways to trigger your body's own natural production of endorphins.
1. Science of Endorphins: These Types of Exercises Make You Happier
You're likely familiar with the runner's high – that elated, blissed-out feeling that can come after an intense workout.
This phenomenon is caused by a release of endorphins, the body's natural painkillers and mood elevators.
But you don't have to be an Olympic athlete to experience the endorphin rush.
In fact, research shows that a wide variety of exercises can trigger the release of these feel-good chemicals.
Modern 45+ Adults Aren't Moving As Much As Their Ancestors Did
One of the biggest obstacles preventing many adults over 45 from experiencing the endorphin-fueled benefits of exercise is a dread of physical activity.

After all, our bodies do change as we age – joints may be a little stiffer, muscles a bit weaker, and recovery times a little longer.
Plus, our days are busier, and our minds are often overstimulated, which makes us feel physically tired even though we haven't moved much.
And that's a real shame, because an inactive lifestyle poses serious risks to both physical and mental health, especially for adults over 45.
Without regular physical activity, muscle mass and bone density decline, making us more prone to debilitating conditions like osteoporosis, arthritis, and falls.
Plus, a lack of exercise has been linked to increased rates of depression, anxiety, and cognitive decline in older adults.
It's a cruel irony - the very dread of physical activity that keeps many people sedentary also deprives them of the natural mood-boosting benefits of exercise.
Solution: Choosing Strategic Exercises to Match Your Fitness Level
But it doesn't have to be this way.
With the right approach, adults over 45 can absolutely enjoy the endorphin-fueled rewards of an active lifestyle.
For Beginning-Level Athletes:
If you happen to be a beginner, or if it's been a while since you've worked out consistently, you can start slowly and focus on more gentle, low-impact exercises that are easier on your joints but will still get your heart pumping.
Here are endorphin-boosting activities perfect for older adults who need time to develop their strength and stamina:
- Walking: Just a brisk 30-minute walk can trigger the release of mood-lifting endorphins. Start with shorter sessions and gradually work your way up to longer, more challenging walks.
- Aquatic Exercise: Whether it's swimming laps, water aerobics, or simply walking in the pool, aquatic exercise is easy on the joints while still providing a great cardiovascular workout. The buoyancy of water takes pressure off your joints, making swimming an excellent low-impact option.
- Chair or Mat Yoga: Practicing gentle yoga poses while seated in a chair is a way to improve flexibility, balance, and strength - all while releasing endorphins. No complicated standing postures required.
- Tai Chi or Qigong: Try some of the flow-based ancient Chinese martial arts. They involve a series of slow, graceful movements that improve both physical and mental well-being, and are proven to increase endorphin levels and reduce stress. If you're too shy to try a class, start with a video in your home.
- Dancing: Put on your favorite upbeat tunes and have a dance party in your living room. Dancing engages your whole body in a fun, endorphin-boosting way. Plus, it's a great social activity you can enjoy with friends or family.
The key is to find activities you genuinely enjoy and start at a comfortable pace. Over time, you may even get hooked on the natural high of an active lifestyle.
For More Seasoned Exercisers:
If your joints are in fairly good condition and you believe yourself to already have a decent base level of strength and stamina, you can probably choose the types of exercises that elevate your heart rate more quickly and make you breathe harder for longer:
- Hiking: Climbing stairs, ascending hills, or simply walking fast can all boost endorphin.
- Strength training: Lifting weights or doing bodyweight exercises like squats and pushups causes the brain to release endorphins to manage muscle soreness.
- Sprints or Intervals are my personal favorites for a visceral endorphin boost. I'm usually able to get outside once a week to do some short, higher-intensity bursts or drills. Of all the workouts I do throughout the week, this one takes the least amount of time. I'm done in under an hour, soaked but elated. I usually leave the park with a feeling of deep accomplishment. Sometimes, I even do interval training in my driveway.
Try incorporating more of these endorphin-releasing exercises into your weekly routine. Always warm up your joints beforehand – gradually increasing the duration and intensity as you improve your conditioning.
2. Eat Foods That Help Release Endorphins
Exercise isn't the only way to stimulate endorphin production. Certain foods can also trigger the release of these feel-good chemicals.
Here are some endorphin-boosting superfoods you can add to your diet:
Dark Chocolate: Cacao, the key ingredient in dark chocolate, contains compounds that interact with the brain to release endorphins. Aim for dark chocolate that's at least 70% cacao for maximum benefits.
Spicy Foods: The capsaicin in hot peppers and spicy dishes causes a mild inflammatory response, which in turn triggers the release of endorphins as the body's natural pain relief mechanism.
Omega-3 Rich Fish: Salmon, mackerel, and other fatty fish are high in omega-3 fatty acids, which have been shown to boost endorphin levels and improve mood.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are packed with nutrients like magnesium, tryptophan, and healthy fats that can increase endorphin production.
Consider indulging in a square of dark chocolate, sprinkling some cayenne on your food, or whipping up a salmon salad.
3. Watch More Comedies
Here’s a third, unique way to boost endorphins: immersive laughter therapy.
Laughter isn’t just fun; it’s actually a powerful, natural way to increase those feel-good chemicals.

Studies suggest that laughter, even without a funny reason behind it, can jumpstart endorphin production. So, imagine setting aside a bit of time each day, where the only goal is to let loose and laugh.
About 14 years ago, I decided it was time to tend to the garden of my mind more carefully. I stopped watching the news on TV or streaming.
Today, 90% of what I watch are comedies. Even award-winning dramas I watch sparingly.
The way I see it, I'm responsible for protecting my own mental health and keeping out unnecessary negativity.
When you watch murder and mayhem on a screen, your intellect might know the difference between fact and fiction, but your body does not necessarily know the difference. All it knows is what it's being exposed to.
And so, if I watch something, I watch a comedy. And I laugh.
Here's why it works: when you laugh, your body releases a cocktail of endorphins, which act as natural painkillers, making you feel euphoric, connected, and often more relaxed afterward. It's like a mini spa treatment for your brain without any of the usual costs or hassle.
A research team in Oxford found that laughter actually improved participants' pain thresholds because it spiked endorphin levels. Imagine sitting down with loved ones for a laughter session and realizing afterward that your stress has melted away, your mood has lifted, and your body feels lighter.
So, the next time you're feeling low on endorphins, don’t underestimate the power of a good, hearty laugh.
Conclusion: Your Natural Happiness Factory
Neurotransmitters are chemical messengers that facilitate communication between the cells in your body.
They're crucial for transmitting information and influencing a wide range of functions, including your mood.
Imbalances in your neurotransmitters – especially your endorphins – can lead to depression, anxiety, or just a general feeling of blah.
Understanding the importance of these chemical messengers is vital for alleviating down or blue feelings. Joy is usually a lot closer than you think.
Your body is an incredible happiness factory, constantly ready to produce those feel-good endorphins – you just need to know which buttons to push.
The best part? You don't need expensive equipment, complicated routines, or magical pills. Everything you need is already within you. Check out this video:
Start small: Take a 10-minute walk around your neighborhood, savor a square of dark chocolate, or queue up your favorite comedy special. Notice how your mood shifts, even subtly, with each positive choice you make.
These tiny victories aren't just momentary wins – they're building blocks for a more vibrant, joy-filled life.
Remember, you're not just exercising, eating well, or laughing for the sake of it. You're actively engaging your body's natural pharmacy, triggering the release of chemicals that make life feel richer and more rewarding.
Whether you're 45, 65, or beyond, it's never too late to tap into this innate source of happiness.
The path to more joy isn't about drastic changes or perfect execution. It's about making small, conscious choices each day that signal to your body: "Yes, let's feel good today."
Your endorphins are always ready – all you need to do is invite them out to play.