Boosting Your Mood and Energy Levels Through Physical Activity

Boosting Your Mood and Energy Levels Through Physical Activity


Physical activity is essential for keeping healthy. It helps your body, and research shows it improves mood and energy levels too. This article looks at the link between physical activity and mental health. It shows how exercise affects mood, and why regular activity is key for energy. Plus, we’ll give tips on making physical activity fun. Knowing how physical activity helps mental health can help you improve your daily routine. As a result, you get improved emotional wellbeing and more energy.

Benefits of Physical Activity

The perks of physical activity are many! Not only does it improve your emotional and physical health, but it also can boost your energy and mood. Plus, regular exercise strengthens muscles, bones, and joints.

Let’s dive into the awesome benefits of being physically active!

Improved mood and energy levels

Exercise can help to enhance your mood and energy levels. Endorphins are released during physical activity, which produces a positive feeling in the body – known as a “runner’s high“. It can also reduce stress by improving the body’s ability to manage everyday challenges.

  • Exercise increases alertness and focus, making us more productive.
  • It also improves sleep quality, so we wake up feeling refreshed and energized.
  • Furthermore, it provides social interaction which boosts our sense of well-being.
  • Plus, it gives us a sense of accomplishment, helping us to achieve goals such as weight loss or improved fitness.

Reduced stress and anxiety

Physical activity can reduce stress and anxiety. Exercise serves as a distraction from worries, refreshes the mind and increases energy levels and mood. It also releases endorphins, which are chemicals in the brain that act as natural painkillers and increase endorphin levels.

Endorphins interact with the brain’s receptors to reduce pain. A research conducted by the University of Georgia found that women who worked out regularly experienced better sleep quality and fewer depression symptoms than those who didn’t exercise.

Physical activity is known to alter several neurotransmitters related to mood such as dopamine, serotonin, GABA, norepinephrine, acetylcholine, and neurotrophins. Increasing any one of these neurotransmitters can help create an overall sense of wellbeing in people with depression or other mental health issues.

Moreover, physical activity promotes relaxation through muscular tension relief. This process, known as ‘active relaxation’, can improve both body and mind by returning them to normal functioning. Finally, exercise can boost self-esteem by increasing confidence from accomplishing goals during a workout or other physical activities. These activities can be done individually or with family or friends, leading to feelings of pride and accomplishment.

Increased self-confidence

Working out can make you more confident. It also helps physical and mental wellbeing. Even a little activity can make a big difference.

Exercising releases endorphins, which lift your mood. Research has found that people who exercise often feel less stressed, less depressed and have better mental clarity.

Plus, aerobic exercise gives you more energy and helps you sleep better.

Furthermore, exercising can improve self-confidence by making you feel better about your body. Studies also suggest that stronger muscles make you feel more accepted. This can help you reach goals, stay focused, feel content, and be more emotionally resilient.

Types of Physical Activity

Exercise is an amazing method to boost your energy and cheer you up! From walking, running, cycling, swimming and strength training, there are a lot of choices. Each one has its own advantages, so it is necessary to find the one that fits you best. Let us explore the different types of physical activities and their perks!


Cardio, or aerobic exercise, is great for physical and mental health. It boosts fitness by burning calories, strengthening heart and lungs and promoting healthy circulation.

Types of Cardio include running, walking, swimming, biking, stair climbing or playing a sport. It’s important to find something you enjoy and will keep doing.

HIIT (High-intensity Interval Training) is a great way to boost mood and energy. Alternating bursts of intense activity with rest or low-intensity activity increases power output and endurance. Examples: Tabata intervals (20 secs hard/10 secs rest x 8), sprint intervals (30 secs sprint/1 min rest) or Burpee sprints (1 Burpee/30 secs sprint). Doing HIIT 2-3 times a week can spike endorphins and reduce stress hormones, resulting in more energy and better moods!

Strength Training

Strength training is a physical activity that works your muscles to increase strength and build muscle mass. You can use machines, weights, or your own body weight. It helps with strength, endurance, flexibility, mood, and mental health.

To get started with strength training:

  • Start slowly to know what level of intensity you are comfortable with.
  • Set realistic goals.
  • As you get more used to the exercises, increase intensity.
  • Do exercises that work multiple muscles at once.
  • Remember to practice good form when lifting for safety.


Yoga is a great way to lift your mood and energy. It reduces stress, better breathing, plus strength and balance. Yoga is a full-body workout that shapes both upper and lower body muscles, and the core.

To get the most out of it, pick the right style. Hatha, Vinyasa, or Ashtanga – each has its own focus for physical, mental, and spiritual balance.

If group classes are not possible due to social distancing, there are still plenty of ways to enjoy yoga at home. Modifier options make it safe, and great instruction videos help beginners learn different forms before joining a studio class.


Pilates was invented by Joseph Pilates in the early twentieth century. It is a low-impact physical activity that improves flexibility, strength, control, balance and posture. It does this through stretching, breathing and concentrating on muscle control and coordination. Pilates can be done at home or in a gym with an instructor. When done right, it will make you feel energised, relaxed and refreshed.

The key idea behind Pilates is that the mind and body should be connected to get the best out of movements. This is why every exercise involves both mental and physical elements. Concentrating your attention on the connection between your mind and body before any movement will help you to perform better and safely.

Although Pilates is low-impact, it won’t help you to increase your heart rate or burn a lot of calories. However, there are still advantages to it, including:

  • Improved flexibility and balance (which decreases the risk of injury when doing other physical activities).
  • Gain strength in areas like your abdomen, pelvic floor muscles and lower back, as well as hands and feet when you become comfortable with the exercises.

Tips for Getting Started

Struggling with low energy, stress, or feeling blue? Get physical! Exercise can be a great mood-booster. Endorphins are natural energy-givers. Find activities you like. That way, you’ll stay motivated and make exercising a habit.

Set realistic goals

Creating a plan for physical activity should include setting realistic goals. Begin with simple, achievable goals that challenge you. Look at activities that engage multiple muscles, like swimming or cycling. Consider physical limitations and stressors such as outdoor temperatures and air quality.

Break long-term goals into smaller ones. Talk to family and friends to get support and motivation. Lastly, find an enjoyable exercise plan to form a habit.

Start small and build up

If you’re new to physical activity, start slow. Don’t overdo it as you could end up feeling sore and frustrated. Do activities that you enjoy, such as walking or swimming. Then, gradually increase the challenge with running or weight-training. As your body adjusts, increase the speed and intensity. This will help you boost your mood and energy levels. Plus, building muscle helps with balance, posture and core strength.

Understand how your body works before you choose activities. Start with stretches and build up to more advanced movements. Follow safety precautions. Take breaks if needed and adjust exercises as necessary. Make sure your environment is comfortable. Wear appropriate clothing and footwear for the season and surroundings. If at a gym, wear the required uniforms.

Find an activity you enjoy

Discovering an activity you enjoy is a great way to stay consistent and reap the rewards of more energy and improved mood. Consider activities you’ve done before, or try something new. Switch up your routine by trying different activities or inviting friends/family to join in.

There are many activities that can boost your mood and energy. Low intensity exercises like leisurely walking, jogging, swimming, or biking are great for mind and body. Yogic breathing exercises reduce stress and tension, while running releases endorphins. Strength training builds muscle stamina and increases self-esteem. Martial arts classes or dance classes with friends can also be motivating.

Keep track of what works best for you! Log the time of day, length of exercise, and type of activity into a journal. Over time, you can monitor your improvements and mood/energy changes. Before beginning any gym-based activity, seek professional advice if you’ve been inactive for a long time or have existing medical conditions.

Track your progress

Tracking your progress is key when getting into physical activity. Setting goals and monitoring your progress can help keep you motivated, concentrated and inspired. Tracking gives insight into what’s working and what’s not.

Nowadays, fitness apps can easily track your steps, workouts, caloric intake, and more. Seeing your progress in real time is helpful! Writing down your progress or using charts and diagrams can show improvement. By monitoring your progress, you can make changes as needed and celebrate milestones. This will give you the motivation to achieve even greater heights in physical health, mental well-being, and overall vibrancy.


Physical activity is great for your health! It’s a fantastic way to increase mood and energy. You can do group activities with friends or family. Cycling, team sports, joining a gym or taking a dance class are options.

Exercise can help with sleep quality, stress, anxiety and mood. It can also help with mental clarity, productivity and cognitive performance. If you’re feeling down, don’t forget that exercise is a great way to fight fatigue, depression and low energy. No expensive equipment needed – just basic clothes. So get moving – your mind and body will thank you!

Frequently Asked Questions

1. How exactly does physical activity boost your mood and energy levels?

Research shows that physical activity releases endorphins, the “feel-good” chemicals in your brain, which can improve mood and reduce anxiety and stress. It also increases blood flow and oxygen to the brain and body, promoting alertness and energy.

2. What types of physical activity are best for boosting mood and energy?

Any type of exercise can be beneficial, but aerobic activities such as running, swimming, cycling, and dancing are particularly effective for boosting mood and energy. Strength-training exercises that work multiple muscles groups, such as squats, lunges, and push-ups, can also be helpful.

3. How often should I exercise to see a noticeable improvement in my mood and energy levels?

Regular exercise is key. Aim for at least 30 minutes of moderate-intensity activity most days of the week. If you’re short on time, try breaking it up into shorter sessions throughout the day.

4. I hate exercise – are there any other activities that can boost my mood and energy?

Absolutely! Any form of physical activity can be helpful, whether it’s taking a brisk walk, playing with your dog, or doing household chores. Even doing some light stretching in the morning can help energize you for the day.

5. Can too much exercise have the opposite effect and leave me feeling tired and lethargic?

In some cases, yes. Overdoing it with exercise can lead to physical fatigue and burnout. It’s important to listen to your body and not push yourself too hard. If you’re feeling excessively tired or sore, take a break and give your body time to rest and recover.

6. I have a busy schedule – how can I fit exercise into my day?

There are many ways to incorporate physical activity into your daily routine. Take the stairs instead of the elevator, go for a walk on your lunch break, or do some stretches while watching TV. If you have a hard time motivating yourself, find a workout buddy or join a fitness class to hold yourself accountable.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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