Better Mood Fast

According to a recent study, less than a half-hour of moderate exercise can substantially improve your mood. In the study, which was conducted at the University of Vermont, “everyone in the exercise group showed significant positive effects on mood—regardless of age, gender, or fitness level—for up to 12 hours after only 20 minutes of moderate-intensity cycle exercise,” says lead author Jeremy Sibold.

The participants worked at 60% of aerobic max capacity, which is the equivalent of light cycling or brisk walking. Some evidence suggests that exercise may boost feel-good endorphins, relieve muscle tension, help you sleep, and reduce the stress hormone cortisol.

According to the Mayo Clinic, it also increases body temperature, which can have a calming effect. If nothing else, it gives you a break from thinking about the things that are making you depressed or stressed. It may even be helpful just to get out and interact with other people. So, the next time you’re having a bad day, go for a walk with friends or work out to your favorite music.