If you’re feeling lethargic, stressed, or simply confused, science has good news for you. It doesn’t take a long, sweaty gym session to start feeling better. Experts say that even just a few minutes of movement can help improve your mood, ease anxiety, and improve your mental health. In fact, just 30 seconds to a few minutes of light exercise can be enough to trigger the brain’s natural feel-good chemistry.According to research According to a quote from Harvard Medical School and insight from CJ Brush, Ph.D., assistant professor of kinesiology at Auburn University, the body responds to movement almost instantly. Even simple actions like stretching, walking, or dancing trigger endorphins, hormones that relieve stress and make you feel good. A science-backed reminder that movement, not a marathon workout, can help you feel better faster.
Why even small exercises are effective
According to CJ Brush, Ph.D., assistant professor of kinesiology at Auburn University, “Doing something, even if you only have 30 seconds or two minutes, can make you feel good.” It turns out that your brain doesn’t need full training to notice that you’re moving, it just needs a signal that you’re out of stillness.Exercise releases endorphins, called “happy hormones,” which help counteract stress hormones like cortisol. These natural chemicals act as the body’s built-in mood stabilizers. Meanwhile, a Harvard Medical School study found that movement helps grow nerve cells in the hippocampus, the part of the brain responsible for regulating mood. Over time, these brain boosts can make you more resilient against depression and anxiety.
No need for a gym. Move on feeling better.
The best part? You don’t need to strap on or lift heavy weights to run a marathon. Light or moderate exercise, such as walking, stretching, yoga, or even dance breaks between meetings, can have a powerful effect on both body and mind.“If you tell yourself you’re going to walk for 30 seconds, your body will often adapt and end up walking for longer,” explains Robert Thayer, Ph.D., an exercise researcher at the University of California. This “momentum effect” helps people overcome inertia, especially when they are low on energy or suffering from depression.
Breaking the Vicious Cycle of Inactivity
According to federal guidelines, less than one-third of Americans meet the recommended 150 minutes of moderate exercise per week. For many people, lack of motivation, time or energy creates a vicious cycle of inactivity that is difficult to break, especially when feeling down. But taking small steps can literally make a big difference.Walking just 4,000 steps every day has been shown to lower your risk of premature death and heart disease. Combine a few short bursts of movement throughout the day and you’ve got the secret to a healthier body and happier mind.
Your 30 second happiness plan
Try this the next time you feel down or overwhelmed. Stand up, stretch, walk around, or do a few squats. You will feel a change, a little energy, a little tension. Experts say that the key is to make frequent movements, even if only briefly, into a daily habit.
