The Benefits of Exercise - Happiness
The Benefits of Exercise – Exercise might make us happier.
Over the next weeks we will look at the benefits of exercise.
This week we will look at how exercise affects our mood; specifically its ability to make us feel more happy and less depressed.
Exercise and Happiness
Several studies have found that exercise improves mood both in the short term and over the long term.
Overall a study that looked at studies examining nearly half a million people, found that overall exercise was related to improved happiness.[i]
One study found that walking and yoga both showed significant acute improvements in mood in people with multiple sclerosis.[ii] Where another feelings of depression improved between 10 and 30 minutes after exercise regardless on whether or not the exercise was light, moderate or hard.[iii] What’s more, when exercise was withheld in those who exercised regularly, negative mood increased.[iv]
Exercise has also been found to predict happiness over the long term. Even when accounting for current exercise, it was found that those who exercised when they were adolescence were happier as adults![v]
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How does it work?
While scientists aren’t sure exactly how exercise affects our moods, it has been proposed that it happens through several mechanisms.[vi] Here are some of them (but not all of them).
Endorphins
One way is through the release of pleasure-inducing hormones called endorphins.[vii] Endorphins have been shown to modulate pain and mood which results in a ‘runner’s high’.[viii]
Sense of Mastery and Accomplishment
Another way that is through a sense of mastery and accomplishment. When people do not feel they have a sense of control and mastery it can lead to learned helpless and depression.[ix]
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Those that exercise tend to be more optimistic and have a high sense of self-efficacy and mastery which could lead to increased happiness.[x][xi]
Social Aspect and Fun
Another theory is that exercise increases our social interaction and our sense of ‘fun’. It also improves our communication skills.[xii] These social interactions help us feel happier. Humans are social creatures after all.[xiii]
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Conclusion
Exercise has been found time and time again to be related to increased happiness and reduced depression. This has been found for exercise as short as 10 minutes but tends to have more effect with longer bouts. This occurs both immediately after exercise and over the long-term. While scientists aren’t sure exactly on how this occurs, it is thought that it is through the release of endorphins, the feeling of mastery and accomplishment and the social aspect that helps us feel happier when we exercise.
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[i] Zhang, Z., Chen, W. A Systematic Review of the Relationship Between Physical Activity and Happiness. J Happiness Stud 20, 1305–1322 (2019). https://doi.org/10.1007/s10902-018-9976-0
[ii] Ensari, I., Sandroff, B. M., & Motl, R. W. (2016). Effects of Single Bouts of Walking Exercise and Yoga on Acute Mood Symptoms in People with Multiple Sclerosis. International journal of MS care, 18(1), 1–8. https://doi.org/10.7224/1537-2073.2014-104
[iii] Meyer, J. D., Koltyn, K. F., Stegner, A. J., Kim, J. S., & Cook, D. B. (2016). Influence of Exercise Intensity for Improving Depressed Mood in Depression: A Dose-Response Study. Behavior therapy, 47(4), 527–537. https://doi.org/10.1016/j.beth.2016.04.003
[iv] Poole, L., Hamer, M., Wawrzyniak, A. J., & Steptoe, A. (2011). The effects of exercise withdrawal on mood and inflammatory cytokine responses in humans. Stress (Amsterdam, Netherlands), 14(4), 439–447. https://doi.org/10.3109/10253890.2011.557109
[v] Rasmussen, M., & Laumann, K. (2014). The role of exercise during adolescence on adult happiness and mood. Leisure Studies, 33(4), 341-356.
[vi] Gatab, T. A., & Pirhayti, S. (2012). The effect of the selected exercise on male students’ happiness and mental health. Procedia-Social and Behavioral Sciences, 46, 2702-2705.
[vii] Achor, S. (2011). The happiness advantage: The seven principles of positive psychology that fuel success and performance at work. Random House.
[viii] Farell, PA, Gates,W Maksud, M & Morgan, W (1982) cited in Francis, K. T. (1983). The role of endorphins in exercise: a review of current knowledge. Journal of Orthopaedic & Sports Physical Therapy, 4(3), 169-173.
[ix] Seligman, M. E. (2006). Learned optimism: How to change your mind and your life. Vintage.
[x] Kavussanu, M., & McAuley, E. (1995). Exercise and optimism: are highly active individuals more optimistic?. Journal of Sport and Exercise Psychology, 17(3), 246-258.
[xi] Achor, S. (2011).
[xii] Gatab, T. A., & Pirhayti, S. (2012).
[xiii] Achor, S. (2011).