Mood-Boosting Workout Suggestions from Sports Psychologists

While we all know that figuring out three to 5 times per week is good for maintaining health and achieving optimal physical advantages, we began to wonder just how long or how hard you might have to work out with the intention to notably improve your mood. Knowing we aren’t alone in this question, we chatted with two sports psychologists to shed a little bit light on the intersection of fitness and mental health.

Why does figuring out boost your mood?

Research shows that exercise has an immense effect on mood, particularly since it directly correlates to a lift in dopamine (aka “the completely satisfied hormone”). In line with a 2021 systematic review of studies on this effect published in Brain Sciences, researchers concluded that, like prescriptions, physical activity ought to be a really useful measure for improving mental health. That is how strong of an effect it will probably have.

Exercise doesn’t only boost levels of dopamine, though. In line with sport and performance psychologist Isaac Zur, PhD, CMPC, MHC, of Mental Performance Consulting of NY, figuring out also promotes increased levels of mood-enhancing neurotransmitters norepinephrine and serotonin.

Along with boosting some brain chemicals, Dr. Zur points out that some low-key types of exercise can lower levels of the stress hormone cortisol, as well. (Think: yoga, gentle hikes.) Though, it’s essential to notice that some research suggests that vigorous physical activity, during which an individual uses greater than 60 percent of their max heart rate, can temporarily boost cortisol levels, because it goes hand in hand with adrenaline, the chemical known for making us feel able to tackle any physical feat. This is the reason some therapists recommend patients with a history of tension approach high-intensity exercise cautiously.

Beyond the physiological effects of exercise, Dr. Zur says that physical activity increases blood flow to the brain, which in turn can boost cognitive function. It also simply improves self-esteem “because of the upper sense of self-accomplishment,” he says.

All of these items, together, make for a near-instant mood boost post-exercise.

How long do you might have to exercise to enhance your mood?

Since not everyone has the identical physiological makeup, fitness level, or preferred workout type, Dr. Zur says that it’s difficult to provide a universal prescription for the way much exercise you’ll want to get that mood enhancement. But you’ll likely need to get in half an hour or more to see a difference. “Usually, a moderate-intensity workout that lasts for not less than half-hour can effectively increase endorphins and improve your mood,” he says.

4 ways to get the utmost mood boost out of your workout

Go for workouts that prioritize bursts of energy

Remember: The important thing to a mood-boosting workout is to go for moderate intensity, not less than. That might mean jogging, a dance cardio class, or casual bike ride.

“Alternating high-intensity exercise with short rest time or lower intensity exercise (equivalent to in a HIIT class) can be one other great booster,” says sport psychology and performance consultant Brenley Shapiro, MSW, RSW, RP, who’s the founder and president of Heads Up High Performance. “Hockey is one other great example of this for a team sport—players have a powerful boost of energy and intensity for his or her shift, lasting about 35 to 40 seconds, followed by rest time on the bench… until their next shift.”

In line with Shapiro, once you alternate through exercise intensities, you’re in a position to adequately increase your heart rate while sustaining longer performance time, which in turn permits you to experience all the mood advantages.

If ice hockey isn’t your style, a bootcamp-style class like Barry’s may have you covered.

Work out with other people

“Exercising with friends or in a bunch setting is an incredible mood booster, whether it’s in a bunch exercise class, team sports, exercising with a friend, and even just going for a walk with someone,” Shapiro says. “We all know that human/social connection is a basis for human motivation, so right there, that gives an incredible boost.”

As an added bonus, Shapiro points out that figuring out with friends also helps with accountability and social support, which may make crushing your health and wellness goals feel more attainable. Should you don’t have already got fitness-focused friends, join an area running club or book a bunch workout class like Orangetheory.

Pick a stellar playlist and switch up the amount

Music has a known mood-boosting profit. “Making a playlist of your favorite pump-up songs will be an incredible mood-booster,” Shapiro says. “We all know that music by itself prompts the pleasure centers of the brain (actually, the identical pleasure centers that sex prompts)—so what an incredible boost to mix it with the present [neurotransmitter boost] of exercise by itself.”

Find time for more mindful exercises

Should you’re hoping to make use of your workout as a decompressing retreat away out of your high-stress every day life, find time for more calming workouts. “Mindfulness-based exercises might help to maximise those feel-good chemicals and sustain them for longer periods of time,” Shapiro says, noting that examples include yoga, tai chi, and even meditation. “These kinds of exercises help to calm the body and clear the mind, thus reducing cortisol—the stress chemical—within the body. This helps to deepen leisure and might help to cut back symptoms of tension and depression.”