6 Workouts to Lift Your Mood
This story was published on LoseIt!.
Moving our bodies offers tremendous mental health benefits that can make our days a little brighter. Here are six mood-boosting exercises that can help you live a happier, healthier life.
Expert Reviewed by Kelsey M Latimer, PhD, CEDS-S, RN
A strength training workout provides a boost in confidence and mood, thanks to a satisfying sense of accomplishment from doing it.
Getting regular exercise offers a wealth of health benefits. Researchers say It can reduce our risk of developing chronic conditions such as type 2 diabetes, stroke, and heart disease. It can also improve muscle strength and endurance as well as help with weight management.
Indeed, the benefits of working out are vast, extending even to our mental health. We spoke with two experts to uncover the best workouts to boost your mood and add that extra pep to your step.
1. Cycling
An aerobic activity like cycling makes for a remarkable mood booster in addition to offering benefits for your metabolism, body, and heart.
“Aerobic exercises are highly effective in reducing symptoms of depression and anxiety due to their ability to increase endorphin levels and improve cardiovascular health,” Georgiadis says, adding that other excellent forms of aerobic activity include swimming, jogging, and jumping rope.
Exercises that increase heart rate can lead to the production of “feel-good hormones,” consisting of serotonin, dopamine, endorphins, and oxytocin, says Laura El Mir, CPT, a sport psychologist and psychotherapist based in Beirut, Lebanon. They’re nicknamed as such because of the “happy and, sometimes, euphoric feelings they produce,” according to Harvard Medical School.
El Mir adds that these exercises can also reduce levels of the stress hormone cortisol, which can promote a welcoming sense of calm and relaxation.
Bonus: Aerobic exercise can lift your spirits for longer than you may think. Following exercise, the effects on mood enhancement can be long-lasting — persisting for up to 12 hours, says Certified personal trainer Kate Georgiadis, founder of Lift by Kate Georgiadis in New York City, referencing a pilot study consisting of 48 adults aged 18 to 25 years old. In this study, researchers sought to estimate the duration of the effects of aerobic exercise on mood. “The exercise group showed significantly lower total mood disturbance immediately after and at 4, 8, and 12 hours following exercise,” the authors write.
2. Yoga
Yoga is a superb mood-boosting physical activity because it creates a connection between the body and mind, says El Mir.
“This practice combines physical postures, breathing exercises, and meditation, which can significantly reduce stress and anxiety while improving overall mental well-being,” Georgiadis says.
According to a study, yoga has been shown to enhance overall quality of life, leading to an improvement in physical, mental, intellectual, and spiritual health. This study analyzed the findings of peer-reviewed articles regarding the therapeutic effects of yoga, with the objective of providing a comprehensive review of the benefits of regular yoga practice.
“Yoga encourages one to relax, slow the breath, and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response,” the study’s author writes, adding that the benefits of regular practice include: increased relaxation; improved self-confidence and body image; lower irritability; and better interpersonal relationships.
In fact, the therapeutic effects of yoga are so extensive that research shows it has the potential to be used as a complementary therapy in the treatment of mood disorders.
Authors of this meta-analysis examined the efficacy of yoga therapy as a complementary treatment among individuals with psychiatric disorders, including schizophrenia, depression, anxiety, and PTSD. They analyzed 10 trials consisting of 343 participants and reviewed the efficacy of various forms of yoga therapy, including Hatha, Iyengar, and Sudarshan Kriya yoga.
“We have identified yoga as an acceptable form of exercise as well as a plausible adjunctive therapy for the treatment of mental illness, particularly in the reduction of anxiety and depressive symptoms,” the authors write. “Yoga may provide an inexpensive, effective alternative to common treatments presently used in the treatment of psychiatric disorders.”
That said, more research is needed to investigate the difference in efficacy of yoga therapy across different psychiatric disorders and the efficacy of different yoga-based practices, according to the authors.
3. Dance
If you’re feeling down or stressed, try shaking it off — literally.
Dancing serves as both a physical activity and a social one, says Georgiadis. When combined, physical exertion and social interaction have a wonderful way of enhancing mood.
Research shows that dance develops relationships, connects people, and increases feelings of joy and togetherness. So next time you hit the dance floor, rest easy knowing you’re doing wonders for your body and mind — all while doing something fun.
4. Resistance Training
Also known as strength training, resistance training is a type of exercise that causes your muscles to resist an external force, according to the Penn State College of Medicine. This can include lifting weights, exercising with workout bands, or doing body weight exercises such as pushups.
According to a meta-analysis, resistance training can significantly reduce low mood, feelings of worthlessness, and other depressive symptoms among adults, regardless of health status.
Strength training can also provide a boost in confidence and mood, El Mir says, because completing a challenging task such as weightlifting can provide a satisfying sense of accomplishment.
5. Outdoor Walks
When you have the opportunity, take it outside! Walking offers numerous mental and physical health benefits, including reducing anxiety. When you add in Mother Nature's power, your next walk may be even more helpful for banishing a low mood.
“Hiking, walking, and other outdoor activities can improve mood by combining physical exercise with exposure to nature, which has been shown to reduce stress and improve mental health,” Georgiadis says.
While longer-term research is needed to better understand the advantages of outdoor exercise for mental health, one study found that there are promising benefits to bringing your workout outdoors. “Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization and positive engagement; decreases in tension, confusion, anger, and depression; and increased energy,” the study’s authors write.
According to El Mir, the mood-boosting benefits derived from working out in nature can be attributed to greenery, natural light, and vitamin D, which research shows can trigger the production of the “happy hormone” serotonin that can enhance feelings of well-being and happiness. Another study showed that individuals who exercise in natural environments have lower levels of depression and anxiety compared to individuals who exercise indoors due to the sensory stimulation provided by nature.”
6. Pickleball
When it comes to working out with others, the more the merrier.
Group activities such as pickleball can provide added benefits through social interaction, accountability, and motivation, Georgiadis says. She also recommends tennis or basketball, adding: “Studies have shown that people who exercise in groups experience greater reductions in stress and improvements in mood compared to those who exercise alone.”
According to a study, group exercising can lower levels of stress and improve mental, physical, and emotional quality of life. Researchers for this study recruited 69 medical students — a group known for high levels of stress and self-reported low quality of life. These students were allowed to self-select into a twelve-week exercise program, either within a group setting or as individuals.
By the end of the 12 weeks, those who worked out in a group showed significant improvements in all three quality of life measures: mental (12.6 percent), physical (24.8 percent), and emotional (26 percent). They also reported a 26.2 percent reduction in perceived stress levels.
By comparison, solitary exercisers saw an improvement in mental quality of life — but they worked out twice as long and reported no change in stress levels or physical and emotional quality of life, according to the study.
The Wrap-Up
When we’re feeling low in mood, it can be difficult to push ourselves to work out. Thankfully, it doesn't take much to reap the mental health benefits of exercise. A recent study found that any kind of physical movement can help keep depression at bay, including running for 15 minutes or brisk walking for one hour.
To best enjoy physical activity’s mood-boosting benefits, you’ll want to focus on creating a workout regimen that’s both sustainable and consistent. Start small, Georgiadis advises. “Begin with short, manageable workouts, such as a 10-minute walk, and gradually increase the duration and intensity as you feel more comfortable.”
While motivation can help to an extent, developing a routine is typically more dependable. “Small habits can lead to the development of a routine, and routines can be powerful,” El Mir says. Over time, it will become easier to stick to your routine regardless of your motivation level.
Most importantly, enjoy yourself, and don’t forget to bask in your wins — big or small. Consider keeping a fitness journal or logging your workouts in the Lose It! app to monitor your progress, celebrate your achievements, and build your confidence, Georgiadis says.
Of course, regular exercise is not a cure-all. Speak with your doctor or see a mental health professional if depression and anxiety symptoms are interfering with your day-to-day living.
Editorial Resources and Fact-Checking
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Feel-Good Hormones: How They Affect Your Mind, Mood, and Body. Harvard Health Publishing.
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Tao D et al. The Physiological and Psychological Benefits of Dance and its Effects on Children and Adolescents: A Systematic Review. Frontiers in Physiology. June 13, 2022.
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