Move Your Body, Boost Your Mood - How Exercise Improves Wellbeing

Written By Huy Nguyen

Feeling Down? Get Moving!

Have you ever noticed how your mood improves after a short walk or dancing around your room? I once had a particularly stressful day at school, but just a 15-minute walk around the park made me feel significantly better. Simple activities like these can be powerful ways to reduce stress and boost your happiness.

Figure 1. Energetic man and woman running on treadmills in a modern gym, smiling and motivated, embodying a healthy active lifestyle
Note. Photo from Adobe Stock (n.d.).

We all know exercise benefits our bodies, but it's equally effective for mental health. Studies show that regular physical activity reduces stress, enhances mood, and promotes feelings of calm (Singh et al., 2023; White et al., 2024). That good feeling you experience after a quick workout or gentle stretching isn't imaginary; it's backed by science (Basso & Suzuki, 2017; Ren & Xiao, 2023).

Over time, consistent exercise builds mental resilience, improving your ability to handle life's challenges effectively (White et al., 2024). While it sounds simple, regular movement is one of the most practical ways to support mental wellbeing (Buecker et al., 2020; Schuch et al., 2018).

Why Exercise Makes You Happier

There's a scientific reason behind the mood-lifting effects of exercise. Physical activity triggers your brain to release chemicals such as endorphins, dopamine, and serotonin, naturally enhancing mood and relaxation (Ren & Xiao, 2023). Additionally, exercise lowers cortisol, a hormone linked to stress and anxiety, helping you quickly feel calmer and more positive (Basso & Suzuki, 2017).

The benefits of exercise extend beyond immediate mood boosts. Regular physical activity reduces your risk of developing depression and anxiety (Pearce et al., 2022). Active individuals experience fewer negative emotions and lower levels of depression compared to those who are inactive (Buecker et al., 2020). In fact, scientists found that exercise can be as effective as medication or therapy for mild depression, but without the side effects (Singh et al., 2023; Wanjau et al., 2023). Clearly, there's a strong connection between physical activity and mental health.

Exercise Boosts Brainpower

Exercise is also beneficial for cognitive function. Neuroscientist Wendy Suzuki highlights exercise as one of the best activities for brain health (Suzuki, 2017). Regular movement increases blood flow to your brain, stimulating the growth of new cells, especially in areas related to memory and learning (Mandolesi et al., 2018). Consequently, staying active sharpens focus, enhances memory, and may protect your cognitive abilities as you age.

Wendy Suzuki. The brain-changing benefits of exercise (TED, 2017). View online.

Social Connection and Fun

Another positive aspect of exercise is its potential for social interaction and enjoyment. Activities like joining walking groups, playing sports with friends, or dancing at home can turn exercise into a fun and socially rewarding experience (White et al., 2024). Engaging in physical activity with others can reduce loneliness and stress (Schuch et al., 2018). When you genuinely enjoy your activities, it becomes easier to stay active consistently, maintaining these mental health benefits.

Figure 2. Portrait of happy fitness buddies standing on the beach promenade ready for a workout
Note. Photo from Adobe Stock (n.d.).

One-Week Mood Boost Challenge

Starting a beneficial exercise routine doesn't require intensive workouts or lengthy gym sessions. Even brief, regular activity can significantly enhance your mood and energy (Basso & Suzuki, 2017).

Here's an easy challenge to help boost your mood in just one week:

  • Choose an Enjoyable Activity: Pick something fun and manageable, like a 20-minute walk, cycling, playing with a ball, or dancing to music you love.

  • Schedule it Daily: Commit to doing this activity daily for one week. Schedule it into your calendar to remind yourself.

  • Track Your Mood: Observe how you feel before and after exercising. Most people notice reduced stress or increased energy immediately after being active, thanks to endorphins (Ren & Xiao, 2023).

  • Reflect and Continue: After one week, consider how exercise impacted your mood. If you see positive changes, continue the habit or invite a friend to join. Consistent, enjoyable activity provides far greater mental health benefits than irregular, demanding workouts (White et al., 2024).

By week's end, you may notice improved sleep, enhanced mood, and greater overall wellbeing (Mandolesi et al., 2018). Physical activity is simple, free, and beneficial for both mind and body.

Next time you're feeling down or overwhelmed, take a short walk or dance to your favourite songs.

You might be pleasantly surprised at how effectively this lifts your spirits and helps you feel refreshed. I believe that anyone can find joy in being active – start with small steps and feel the difference.

REFERENCES

Adobe Stock. (n.d.). Energetic man and woman running on treadmills in a modern gym, smiling and motivated, embodying a healthy, active lifestyle [Photograph]. Retrieved from https://stock.adobe.com/au/images/energetic-man-and-woman-running-on-treadmills-in-a-modern-gym-smiling-and-motivated-embodying-a-healthy-active-lifestyle/1082273490

Adobe Stock. (n.d.). Portrait of happy fitness buddies standing on the beach promenade, ready for a workout [Photograph]. Retrieved from https://stock.adobe.com/au/images/portrait-of-happy-fitness-buddies-standing-on-the-beach-promenade-ready-for-a-workout/617693716

Basso, J. C., & Suzuki, W. A. (2017). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: a review. Brain Plasticity, 2(2), 127–152. https://doi.org/10.3233/bpl-160040

Buecker, S., Simacek, T., Ingwersen, B., Terwiel, S., & Simonsmeier, B. A. (2020). Physical activity and subjective well-being in healthy individuals: A meta-analytic review. Health Psychology Review, 15(4), 1–19. https://doi.org/10.1080/17437199.2020.1760728

Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9, 509. https://doi.org/10.3389/fpsyg.2018.00509

Pearce, M., Garcia, L., Abbas, A., Strain, T., Schuch, F. B., Golubic, R., Kelly, P., Khan, S., Utukuri, M., Laird, Y., Mok, A., Smith, A., Tainio, M., Brage, S., & Woodcock, J. (2022). Association between Physical Activity and Risk of Depression: a Systematic Review and Meta-analysis. JAMA Psychiatry, 79(6). https://doi.org/10.1001/jamapsychiatry.2022.0609

Ren, J., & Xiao, H. (2023). Exercise for mental well-being: exploring neurobiological advances and intervention effects in depression. Life, 13(7), 1505. https://doi.org/10.3390/life13071505

Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., Hallgren, M., Ponce De Leon, A., Dunn, A. L., Deslandes, A. C., Fleck, M. P., Carvalho, A. F., & Stubbs, B. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. The American Journal of Psychiatry, 175(7), 631–648. https://doi.org/10.1176/appi.ajp.2018.17111194

Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., ... & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1203–1209. https://doi.org/10.1136/bjsports-2022-106195

Suzuki, W. (2017, November). The brain-changing benefits of exercise [Video]. TED Conferences. https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise

Wanjau, M. N., Möller, H., Haigh, F., Milat, A., Hayek, R., Lucas, P., & Veerman, J. L. (2023). Physical activity and depression and anxiety disorders: a systematic review of reviews and assessment of causality. AJPM Focus, 2(2), 100074. https://doi.org/10.1016/j.focus.2023.100074

White, R. L., Vella, S., Biddle, S., Sutcliffe, J., Guagliano, J. M., Uddin, R., Burgin, A., Apostolopoulos, M., Nguyen, T., Young, C., Taylor, N., Lilley, S., & Teychenne, M. (2024). Physical activity and mental health: A systematic review and best-evidence synthesis of mediation and moderation studies. International Journal of Behavioral Nutrition and Physical Activity, 21(1), Article 134. https://doi.org/10.1186/s12966-024-01676-6

Huy Nguyen
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