Does physical activity improve mood?

From the Guidelines

Exercise is a highly effective way to improve mood, with the most recent and highest quality study suggesting that supervised exercise interventions incorporating moderate to vigorous activity can significantly reduce symptoms of mental disorders, including depression and anxiety. Regular physical activity can trigger the release of endorphins, often called "feel-good" hormones, which naturally elevate mood and reduce feelings of stress and anxiety 1. For optimal mood benefits, aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week. Even short 10-minute bursts of activity can provide immediate mood enhancement. Exercise also increases serotonin, dopamine, and norepinephrine levels in the brain, which are neurotransmitters associated with positive feelings and mood regulation.

Some key points to consider when using exercise to improve mood include:

• The importance of supervised exercise interventions, which can be delivered by trained exercise professionals either working within mental health services or through referral to community-based schemes 1
• The potential benefits of resistance training interventions, which can significantly improve mental health with effects that may persist over and above those of aerobic exercise alone 1
• The need for further research into the potential benefits of harm reduction strategies, such as e-cigarettes, for smoking cessation in mental health care settings 1
• The potential for dietary interventions, such as Mediterranean diet interventions, to improve clinical depression 1

Overall, the evidence suggests that exercise is a highly effective way to improve mood, and that supervised exercise interventions incorporating moderate to vigorous activity can be a valuable addition to treatment plans for mental disorders. As the most recent and highest quality study suggests, exercise should be a priority for individuals looking to improve their mood, with a focus on supervised exercise interventions and moderate to vigorous activity 1.

From the Research

Effects of Exercise on Mood

• Exercise has been consistently reported as a cost-effective way to improve physical fitness, prevent mental illnesses, and alleviate mood problems 2.
• Moderate-intensity anaerobic exercise is associated with greater mood improvements, and a regime of 10- to 30-minute exercise is sufficient for mood improvements 2.
• The relationship between exercise duration and mood change is non-linear, and anaerobic exercise improves mood, but the efficacy of aerobic and mindfulness-related exercises remains to be further examined 2.

Health Benefits of Physical Activity

• The health benefits of physical activity and exercise are clear, and virtually everyone can benefit from becoming more physically active 3.
• Systematic reviews and/or meta-analyses have demonstrated a dose-response relationship between physical activity and premature mortality and the primary and secondary prevention of several chronic medical conditions 3.
• Marked health benefits are observed with relatively minor volumes of physical activity, challenging current threshold-based messaging related to physical activity and health 3.

Impact of Exercise on Older Adults' Mood

• Aerobic exercise enhances mood in older adults, and this effect is mediated by altered brain connectivity 4.
• Sleep disturbance moderates the impact of exercise on mood, and exercise-induced changes in hippocampal connectivity mediate relations between sleep disturbance and exercise-induced increases in positive affect 4.
• Lower sleep quality is a stronger predictor of the effects of exercise on mood among older adults 4.

Comparison with Other Interventions

• While exercise has been shown to improve mood, other interventions such as cognitive behavioral therapy and fluoxetine have also been found to be effective in treating depression 5, 6.
• Combination treatment with cognitive behavioral therapy and fluoxetine has been shown to have the best benefit to risk ratio for adolescents with moderate to severe depression 5.