- 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 in
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.
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.
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 10-minute walk, cleaning your floors, or taking the stairs, there are myriad ways to add more movement into your day.
“Find something you actually enjoy and make it fit into your life,” said Houp.
“In many circumstances, action (working out) comes before motivation (the desire to work out). Making the action step small (i.e., 15 jumping jacks) increases the likelihood of achieving it and, upon success, your body provides itself with a reward (dopamine), thereby reinforcing the likelihood you will take an additional action step (i.e., 10 minutes of walking), she added.
Houp described the process of starting with small actions that build with motivation as a “snowball effect.”
She offered the following tips for getting started:
- If you’re not a runner, walk.
- If you can’t afford a gym membership, try a YouTube workout.
- If you don’t have time, “habit stack” by doing squats while brushing your teeth.
- If you’re worried about your ability to commit, find someone to help hold you accountable.
“There will always be an excuse. Don’t wait for the motivation, time, or energy. Start small and start now,” she said.
Mandelbaum suggested adding an element of adventure to enhance the physical and mental health benefits.
“Adventure doesn’t have to mean extreme activities, it can be as simple as trying a new hiking trail, taking a beginner fitness class, kayaking, or exploring a new neighborhood,” he said.
“These experiences encourage mindfulness, helping people stay present rather than caught up in daily stressors or digital distractions. Challenging yourself in small ways can also build confidence and resilience. Accomplishing something new — even something modest — can create a sense of achievement that supports mental well-being over time,” Mandelbaum said.
Source link : https://www.healthline.com/health-news/stair-climbing-housework-exercise-boosts-mood
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Publish date : 2026-06-18 05:14:26
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