on PinterestSmall amounts of physical activity, like everyday chores, can boost your mood and even count toward your exercise goals.
on PinterestSmall amounts of physical activity, like everyday chores, can boost your mood and even count toward your exercise goals. Image Credit: Getty Images/Oleh_Slobodeniuk
- New research has found that as little as 5 to 10 minutes of physical activity can provide an immediate boost to both mood and energy.
- Exercise and everyday movement are associated with meaningful improvements in emotional health.
- Even small bursts of physical activity can help you meet your fitness goals.
Exercise provides various benefits for physical and mental health — even in small amounts.
A large-scale study found that even 5 to 10 minutes of physical activity can improve energy levels and mood.
The findings, recently published inNature Human Behavior, emphasize the value of light-intensity movement. Everyday activities, such as household chores, taking the stairs, or going for a short walk, can have immediate positive effects on well-being.
The researchers identified a bidirectional connection between movement and mood. Translation: Movement boosts your mood, which in turn, only makes you want to move more.
“There is a wealth of research supporting the connection between movement and an enhanced mood, partially through the release of endorphins and dopamine. Those same neurotransmitters directly increase motivation and drive, thereby making us more willing to be physically active,” Dara Houp, PsyD, licensed clinical psychologist with Pathways Psychological Services, told Healthline. Houp wasn’t involved in the study.
Role of physical activity on mood
The study was one of the largest real-world behavioral tracking initiatives. The researchers analyzed 8,000 international participants and over 320,000 individual mood ratings spanning 67 distinct datasets.
Traditional clinical definitions in the past have limited exercise to high intensity gym workouts. However, the authors of this study used fitness-tracking wearables to measure spontaneous everyday movements.
This allowed researchers to consider the biological impact of light– and moderate–intensity movements, such as walking, climbing stairs, and doing routine household chores. They found that everyday activities like these had a significant impact on emotional health.
The findings suggest that you don’t always need structured, intense fitness sessions to experience the psychological benefits of exercise.
Simply exceeding your personal baseline of movement triggers immediate mood- and energy–boosting benefits.
“As a practicing physician, I see every day how closely mental well-being is tied to overall health,” said Bert Mandelbaum, MD, sports medicine specialist, orthopedic surgeon, and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopedics in Los Angeles. Mandelbaum wasn’t involved in the study.
“Mental well-being isn’t just the absence of illness — it’s a state of emotional, psychological, and social balance that helps us manage stress, stay resilient, and engage meaningfully with the world around us,” he told Healthline.
“Research continues to show that exercise, especially outdoors, has measurable mental health benefits. Time spent in green spaces, whether it’s a park, trail, or even a neighborhood garden, has been linked to lower cortisol, reduced blood pressure, and improved mood,” he said.
Tips to fit more movement into your day
Getting more movement into your day doesn’t have to involve a grueling gym workout.
Experts recommend starting small and keeping it simple. Whether it’s a
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