When people think about physical activity, many picture intense, sweat-filled runs or gym workouts, “but really, physical activity is simply an increased number of and amount of and volume of movement in the day,” said Eli Puterman, an associate professor in the School of Kinesiology at the University of British Columbia.
Research shows that even getting a little bit of movement improves our physical health and lengthens our lifespan, whether it is a walk in the park or just doing daily chores.
The same thing applies to mental health. Physical activity doesn't have to be intense or lengthy to reap the mood-boosting benefits, including lowering the risk of depression.
“Even if you only have 30 seconds or even two minutes, you can do something and move around and still help with your mood,” said C.J. Brush, an assistant professor of kinesiology at Auburn University.
If you want a workout to ease your stress or anxiety, don't expect the feel-good impact to be immediate. Many people don't report feeling great during exercise, particularly if it's intense.
Afterward, however, people tend to feel good, especially with low- to moderate-intensity exercise, Brush said. A 2020 meta-analysis of 157 studies reported that physical activity is associated with increased positive mood.
In particular, aerobic exercise can not only make people feel better, but also give them a sense of control in their lives, according to a 2021 study Puterman and his colleagues conducted. It can also reduce negative mood and rumination, which are repetitive negative thoughts. (Most research studies examine aerobic exercise because those experiments are easier to conduct, Brush said. Some studies have found similar positive mood effects from resistance training.)
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