How to exercise to improve your mood

We’ve all met someone who comes back from the gym or a run, seemingly full of life. In fact, scientists say that even a single bout of exercise can change your neurochemistry in a way that evokes feelings of hope, peace, connection and overall Better mood.

But for others, training simply leaves them tired.

“It’s normal to feel unsatisfied from exercise,” said Daniel Lieberman, an evolutionary biologist at Harvard University. “There’s nothing wrong with you.”

While some people just more genetic or psychologically inclined to enjoy exercise, recent findings have helped experts understand why it can be so exhilarating. And, they say, by making a few changes to your workout, you can train your body and mind to make exercise more enjoyable.

It’s not just about endorphins.

Scientists once thought the energy boost people get during exercise came solely from endorphins, which act as natural opioids in the brain to relieve pain. But in recent decades, scientists have discovered a more complicated cocktail of other key “feel-good” chemicals produced during movement.

Each ingredient plays a distinct but complementary role, said Julia Basso, an assistant professor at Virginia Tech who runs a lab that studies the effects of exercise on the brain. “These neurochemicals really work in tandem,” she said.

The most potent substances appear to be endocannabinoids, which have a similar molecular structure to THC and bind to the same receptors in the brain — giving a euphoric feeling that all is well.

Exercise also releases dopamine, the much-talked-about neurotransmitter that triggers feelings of reward and conditions us to seek it. That’s one reason people become addicted to exercise: “to come back for that kick,” Dr. Basso said.

Physical activity too stimulates release serotonin, which helps you feel focused and composed. And recently, scientists have discovered another chemical that plays a role: oxytocina hormone that helps us bond with other people and feel socially connected.

Dr. Lieberman theorizes that the body evolved to respond to physical activity in this way, in part to aid early humans endure hours of gathering and hunting food for their survival. But as he points out, our prehistoric ancestors didn’t exercise for the sake of it.

How to Get the Most Mood Improvement from Exercise?

Raise your heart rate for at least 30 minutes

Experts say the first 20 to 30 minutes of exercise can feel arduous, whether you’re just starting out or an experienced athlete.

Because it seems to take at least 20 minutes With moderate aerobic activity for the endocannabinoid system kick and start improving your mood. Health psychologist Kelly McGonigal calls this response to staying on track the “perseverance high.”

The longer you can do moderate-intensity aerobic exercise—the kind where you can hold a conversation without getting out of breath—the greater the flow of endocannabinoids in your body will be, and therefore the more alert you will be.

Give yourself at least three weeks

Just as your muscles need time to develop, your brain needs time to develop a tough dopamine reward system for exercise. And the less physically dynamic you are, the less responsive that dopamine system will be.

Research suggests that if you haven’t been dynamic for a while, it takes about three weeks of regular exercise before the effects start to be felt — and for most people, it will make you want to come back for more, Dr. Basso said. That said, depending on your individual fitness level and neurochemistry, it could take less or longer; so if you don’t feel the magical pull to exercise after a month, keep going.

Make it social

By exercising with friends or in a group, you expose yourself to a double dose of oxytocin, first through the physical activity itself, and then through social interaction.

The flood of oxytocin may be responsible for the sturdy social connection some people experience when moving in harmony with others—our brains can be tricked into feeling like personal boundaries are dissolving, Dr. Basso said. This effect is especially noticeable when we dance.

Mix things up

While moderate- to vigorous-intensity aerobic exercise seems to be most effective at producing a natural high, almost any type of exercise can have a positive effect on mood, said Ben Singh, an exercise physiologist and researcher at the University of South Australia who published a huge study in 2023 review research on exercise and mental health.

Different types of exercise — aerobic, endurance, and mindfulness like yoga — release different combinations of mood-boosting chemicals and collectively prime the brain to reap greater benefits.

To set yourself up for success, explore different activities until you find some that you find enjoyable and fulfilling—or at least that you don’t hate—suggests Cassandra Vieten, a clinical professor of psychology and director of the Center for Mindfulness at the University of California, San Diego.

“Monitor your mood and how much you like something,” she said, “and see if you can vary the types of exercise until you find one you love.”