The Relationship Between Exercise and Happiness
MTU Happiness Challenge: Moving enhances our mood
In my ongoing series of ways to improve happiness, we’ve explored mainly mental topics and haven’t touched on how physical activity (PA) affects our happiness. While we know PA can help improve negative mood states, today we will explore the relationship between PA and increasing overall well-being and happiness. It is common knowledge that physical activity has significant and positive associations with physical and mental health. Studies show exercise is one useful tool in reducing symptoms of depression and anxiety, and is often included in mental health treatment plans. What types of physical activities (PA) enhance mood and how much exercise actually makes a difference? It may be less than you think…
Most of the research on this topic shows a positive relationship between PA and well-being and happiness, but we have a more limited understanding about whether this is truly causal. That being said, for the most part studies find PA is beneficial to well-being and doesn’t decrease it. In other words, there isn’t a risk of decreased happiness as a result of being physically active and several forms of exercise seems to benefit those who participate. Here is a summary of some of the highlights from the above referenced review study:
Does the type of exercise matter? No. Research found aerobic exercise and balance and stretching exercises to be equally beneficial. This suggests individuals can pick an activity they enjoy and are most comfortable doing. It doesn’t matter if you choose yoga, running, or other forms of exercise. It seems all have a positive association with happiness.
Is there a minimum amount of exercise you have to do each week to notice a benefit? Yes, however even a little makes a difference. Studies compared the amount of time spent exercising during a week and didn’t find significant differences between those who exercised for 150 minutes a week and those who exercised for over 300 minutes a week. In fact, research has shown that engaging in exercise even one day per week for as little as 10 minutes can have a positive association with mood. Again, this is great news considering even on the busiest of days taking 10-15 minutes to stretch or walk can be helpful.
Does the level of exercise intensity matter? Based on the studies to date, it doesn’t appear so. It doesn’t matter if you are new to exercise, don’t enjoy high intensity workouts, or have various physical restrictions which limit activity, individuals who participated in low intensity activities appeared to benefit from PA as much as individuals who participated in high intensity activity. You don’t have to do sets of pull-ups, burpees, and flip tires to benefit.
Does exercise benefit some individuals more than others? No. Research to date has examined several types of populations and found a positive association between PA and happiness. This pattern is consistent across age, health conditions, gender, cultures, etc. It was noted that some data suggest overweight individuals may benefit more from engaging in PA meaning findings were stronger for those individuals. Another study observed a stronger relationship between PA and happiness among males. The authors suggested that it may be due to the fact men reported participating in PA for enjoyment compared to females. Considering a wide variety of PAs are beneficial, it gives individuals the opportunity to choose activities they want to do rather than feel they should do.
While we know exercise is beneficial to our mental health and well-being, it can sometimes pose challenges. Life can be busy and demanding and some types of exercise are not appealing to everyone. However, engaging in exercise often has an immediate impact on our mental state. In other words, you see the effects almost immediately as well as across time. When we think about engaging in self care, exercise is often at the top of the list for many people, for both physical and mental health. It’s one of the tools I recommend most in my practice, to my loved ones, and for myself. One key observation I have noticed is I benefit from exercise the most on the days I am least motivated to do it. Those are typically the days that I am busiest, have more stress, and the least amount of time or motivation. However, I always feel so much better after I engage in physical activity, even if it means a short walk around the block.
TIPS:
Find a PA/exercise you enjoy. Remember when you were a kid and it was fun to play sports? It wasn’t a workout, it was a game and time to spend with your friends. How can you incorporate PA into your life where it feels fun? Maybe it means you get to interact with friends or get into nature, or simply spend alone time. What activities can you get excited about or look forward to doing?
Pace yourself. Sometimes we can get overly ambitious and set the bar too high. What is a realistic amount of time you can devote to physical activities? What types of activities make sense on busy days? Perhaps it is more approachable and realistic to plan for a 15 minute walk on a busy day rather than trying to make it to the gym. Remember, research shows small amounts of exercise are useful!
Look for activities that can check multiple boxes. Can PA be combined with other activities such as spending time with your partner, kids, or friends? My husband and I try to make exercise a part of our quality time together either by going on hikes, bike rides, or skiing. Being social and active is a win-win.
Physical activity is the gift that keeps on giving (like the Jelly of the Month Club*) and will help improve your overall well-being and happiness.
*Extra points if you know that movie quote…answer: Christmas Vacation.