Wait for it. Want to Improve Your Self Control, Skills and Mood? Try 'Delay Discounting'

Big surprise.  Exercise is linked to self-control, according to newswise.com.

I can certainly attest to that.  The last thing I want to do most mornings after getting up is putting on my sneakers and going running.  Yet, I've been doing that for the last -- well, I don't want to tell you how many years because it's actually been decades.

But a new study says people engaged in a tailored physical activity intervention demonstrate improved self-control.


“There’s a particular type of task called ‘delay discounting’ that presents individuals with a series of choices between ‘smaller/sooner’ and ‘larger/later’ rewards,” says Michael Sofis, a doctoral student in applied behavioral science at the University of Kansas, who headed the study. “It’s something we all experience in our lives. Do you want a little money now — or wait and get a lot of money later? The degree to which one chooses that smaller/sooner reward is called impulsivity, and that has been linked to obesity problems, gambling and most forms of substance abuse.”
Hmm.  Is that why I can't always say no to the pint of Pralines and Cream in the freezer?
According to Sofis, a change in one’s ability to value future events might keep maladaptive behavior in check and increase the likelihood of making healthy choices. 
“There’s a lot of neuro-scientific evidence that suggests mood-altering effects of physical activity could change how you make decisions,” adds Sofis. “There are a variety of proposed biological and neurological mechanisms and different effects for people with different genetic profiles linked to mental health issues. Studies say if I have a genetic profile linked to higher rates of depression and anxiety, I’m more likely to get benefits from physical activity.”
The researchers found statistically significant improvements in delay discounting were evident not only during the treatment phase of increased exertion in the study but also that improvements were maintained a month afterward for the group.
“Our study is the first, to our knowledge, that shows maintained changes in delay discounting at follow-up,” Sofis reports. “In our study, 13 of 16 participants kept their improved self-control.”
For people showing problems with impulsivity or self-control, Sofis said the takeaway message is simple: Exercise could help.
“I had people of all different ages, BMIs, incomes and mental-health levels, and these studies suggested that nearly every single person at least improved their delayed discounting to some degree,” he concludes. “If anyone just exercises, it’s likely you will show some improvements. More evidence is needed to draw definitive conclusions, but it’s very encouraging to see people improving. Just show up and give it a go — it seems like people do improve. The encouraging part is we had individuals that were walking the whole time, people in their 50s or 60s, and people in their 20s who were very fit and running, it didn’t seem to matter. Nearly everyone did improve.”


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