No one wakes up in the morning expecting to have a bad day. But sometimes a bad work meeting, a disagreement with a friend, or a disappointing meal can make you feel bad. But if you exercise regularly, you’ve probably noticed that those bad days don’t feel so bad if you get a good workout in.
So can exercise really lift your mood and help turn a bad day around? Exercise has many mental health benefits, with improving your mood being a key one. Research shows There is a strong association between physical activity and improved emotional well-being.
Mood connections
“Exercise has many benefits for physical health and everyone can vouch for that. However, many are unaware that good exercise not only improves physical health but also boosts mental well-being,” says Mantosh Kumar, senior consultant, mental health and behavioural sciences, Fortis Memorial Research Institute, Gurugram. India Today.
Adding to this, Spoorthi S, fitness expert at Cult (a fitness platform), says, “Working out has a profound impact on your mood due to its physiological and psychological effects. It helps in improving your focus, attention and overall attitude towards life.”
“Exercise increases the production of endorphins (also known as ‘happy hormones’) and lowers cortisol levels, helping to reduce tension and anxiety. It also increases your heart rate and releases the hormone norepinephrine, which may improve your brain’s ability to cope with stress,” she adds.
Meanwhile, according to Dr Neerja Agarwal, a Gurugram-based psychologist and co-founder of mental health startup Emoneeds, the link between regular exercise and improved mental health is well established.
Exercise helps to lower the levels of stress hormones in your body. Lower stress levels also reduce feelings of tension and anxiety. Exercise also helps distract you from negative thoughts, helping you break the cycle of worry that comes with anxiety and stress.
Additionally, regular exercise can significantly boost self-esteem: achieving fitness goals, improving appearance, and increasing strength and endurance contribute to a more positive self-image and help individuals feel more confident and capable.
Will it help you get through a bad day?
“Certainly, a good workout can turn a bad day around,” says Dr. Agarwal. “Physical activity acts as a reset button for the mind, providing an outlet for frustration and negative energy. Focusing on exercise can help take your attention away from the stressors that contributed to a bad day.”
Plus, the feeling of accomplishment that comes from completing a difficult workout can replace negative feelings with pride and satisfaction, and the endorphins released after exercise can give you an instant mood boost, helping to ease the mental burden of a difficult day.
Spoorthi S agrees: “The secret is how your body responds to physical effort. When you exercise, your brain releases neurotransmitters like serotonin and dopamine, which are essential for feelings of happiness and relaxation.”
Mantosh Kumar adds that even walking at a slow pace can help you feel relaxed, calm and change your mood.
But how long will the training last?
By now you know that exercise can help turn a bad day around, but it’s equally important to ask how much exercise you actually need.
According to Meenal Pathak, celebrity fitness coach and founder of Mee Studio, there’s no time limit: “I know people who feel better after just three to five minutes of exercise,” she says.
Spoorthi S also feels that even short training sessions can make a big difference.
“Research shows “Even 20 to 30 minutes of moderate exercise, like brisk walking or cycling, is enough to release mood-boosting brain chemicals, but some people get better results from an hour of exercise, especially if the intensity is high. The trick is consistency: “Frequent, even short bouts of exercise have been shown to produce more lasting improvements in mood over time,” she adds.
It all depends on the movement
Meenal Pathak says there’s no specific exercise that can help you get through a bad day: dance, weightlifting, yoga stretches, or whatever you love.
Spoorthi S agrees that any form of exercise can improve mood, but certain activities are especially effective at improving mood.
For example, running, swimming and cycling are great aerobic exercises that release endorphins, but exercises like yoga and pilates can also be very helpful, as their focus on breathing and mindfulness helps reduce anxiety and promote calm.
Train the right way
Experts believe the key here is to pay attention to your body on your bad days and modify your training routine accordingly.
If you feel tired or overtaxed, opt for lower intensity exercise like yoga, stretching or a walk – even a brisk walk will do. If you’re feeling angry or agitated, a more intense workout like boxing or a HIIT session can help you release pent up energy.
Well, here are some things to keep in mind when trying to boost your mood through exercise:
- Set realistic expectations: Don’t pressure yourself to have a perfect workout. The goal is to feel good, not set a new personal record.
- Choose what you like: Engage in activities that you truly enjoy. A positive association with exercise can enhance its mood-boosting effects.
- Stay hydrated: Dehydration can have a negative impact on your mood and energy levels, so be sure to drink plenty of fluids before, during and after exercise.
- Breathe consciously: Pay attention to your breathing while exercising. Breathing consciously can help you relax and reduce stress.
- Avoid overtraining: Remember that everything should be done in a way that is beneficial to you. Always avoid excessive movement as it can cause stress.
- Cool down properly: Finish your workout with a cool down session to allow your body to return to a resting state and mentally process the positive effects of your workout.
- Be kind to yourself: On tough days, be kind to yourself. Any movement is better than none, and even small efforts can have a big impact on your mood.
