Can exercise really improve your mood?

You've probably heard that exercise can make you happier and less stressed. But just how much physical activity do you need to turn around a bad day?

Researchers have been hard at work trying to answer that question, and while there’s no one get-happy prescription for everyone, evidence indicates that pretty much any amount of exercise (even a 15-minute walk) can have a positive impact on your mood.

“Exercise is messy,” says Wendy Suzuki, PhD, Professor of Neural Science and Psychology at New York University and the lead author of a recent large-scale study review on exercise and the brain. There are so many things that happen to the body during a single workout - increased heart rate and metabolism, changes in neurochemical pathways - that it can be difficult to determine which actions lead to each change in the brain.

However, when it comes to mood, changes in the brain are relatively swift and easy to see. “A single bout of exercise can change neurotransmitter levels in the brain, increasing dopamine, serotonin, and endorphins, all of which have been associated with a good mood and/or pain management,” says Suzuki. “These neurochemicals are the brain’s natural opiate.”

Scientists may never pin down an exact formula for an ideal “happiness workout.” That’s because each person’s reaction to exercise is different based on body composition and level of fitness, as well as the types of activity the individual enjoys and who she or he is doing it with, says Suzuki.

According to Suzuki, after about 15 minutes after working out, most people report higher mood states, regardless of the type of activity involved.

But rather than following a preset prescription, why not test your own likes and dislikes? Try monitoring how you feel about 15 minutes after finishing different workouts, from a brisk 20-minute walk to an hour-long dance aerobics class. You could even keep a diary, rating your mood on a scale of one to ten to help you pinpoint what types of activity works best for you.

Regular exercise seems to be the best way to reap the associated mental health benefits. “In a patient population with mood disorder, three months of consistent exercise led to a decrease in depressive symptoms equal to what you’d get from using common antidepressants,” says Suzuki. Making exercise a daily part of your routine can actually make you more resilient when life could be bringing you down.

Combining exercise with other things you like can also make your spirits soar. If you love music, keep adding to your playlist so that you get a double brain chemical boost during exercise. If you get a rush from being around other people, join an exercise class at your local gym or community centre. If nature gives you an instant sense of calm, work regular hikes or bike rides into your schedule.

“Exercise is one of the easiest things you can do to modulate your mood,” says Suzuki. “You know that it works. It’s just about finding that optimum prescription for yourself and making physical movement fun.”