No one expects a bad day in the morning. But sometimes an awkward work meeting, a disagreement with a friend, or a disappointing meal can dampen your mood. However, if you work out regularly, you’ve probably noticed that even on those tough days, things don’t seem quite so bad after a good workout.

So can a workout really lift your mood and turn a bad day around? Exercise offers numerous mental health benefits, with mood elevation being a major benefit. Many studies have also shown a strong link between physical activity and improved emotional well-being.

The mood connection

“Exercise has many benefits for physical health and everyone can attest to that. However, many people are unaware that a good workout not only improves physical health but also boosts mental well-being,” says Mantosh Kumar, senior consultant for mental health and behavioral sciences at Fortis Memorial Research Institute in Gurugram. India today.

Spoorthi S, fitness expert at Cult (a fitness platform), adds, “Workout significantly impacts your mood due to its physiological and psychological effects. It helps you improve your concentration, alertness and overall outlook on life.”

“Physical activity increases the production of endorphins, also known as ‘feel-good hormones,’ lowers cortisol levels and helps reduce tension and anxiety. In addition, it increases your heart rate, which releases norepinephrine, a hormone that can improve the brain’s ability to cope with stress,” she adds.

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 now well established.

Exercise lowers the level of stress hormones in the body. When this stress level drops, tension and anxiety also decrease. Exercise also distracts from negative thoughts and breaks the cycle of worry that often accompanies anxiety and stress.

In addition, regular exercise can significantly increase self-esteem. Achieving fitness goals, improving physical appearance, and building strength or endurance contribute to a more positive self-image and help individuals feel more confident and capable.

Can it save a bad day?

“A good workout can definitely save a bad day,” says Dr. Agarwal. “Physical activity can act like a reset button for the mind, providing an outlet for frustration and negative energy. By focusing on exercise, you can divert your attention from the stressors that contributed to your bad day.”

In addition, the sense of achievement you get after a challenging workout can replace negative feelings with pride and satisfaction. The endorphin rush after exercise can also instantly lift your mood and help ease the emotional burden of a difficult day.

Spoorthi S agrees: “The secret lies in how the body responds to physical exertion. Physical activity causes the brain to release neurotransmitters such as serotonin and dopamine, which are essential for happiness and relaxation.”

Mantosh Kumar adds that even a slow walk can change your mood by promoting relaxation and calm.

Train, but for how long?

By now you know that exercise can help turn a bad day around, but it’s equally important to ask yourself: How much exercise do you really need?

According to Meenal Pathak, celebrity fitness trainer and founder of Mee Studio, there is no time limit. “I know people who feel good after just 3 to 5 minutes of exercise,” she mentions.

Spoorthi S also believes that even a short workout can make a big difference.

“Research shows that 20 to 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, is enough to release the brain’s mood-boosting chemicals. However, some people benefit more from an hour-long workout, especially when the intensity is higher. The secret is consistency; even with shorter workouts, regular exercise has been shown to improve mood more sustainably over time,” she adds.

Movement is key

Meenal Pathak mentions that there is no specific exercise that will help you get through a bad day. You can just do what you enjoy; it could be dancing, lifting weights or some yoga poses.

While Spoorthi S agrees that any form of physical activity can improve mood, some specific activities are particularly effective.

For example, running, swimming and cycling are good cardiovascular exercises that release endorphins. Because they focus on breathing and mindfulness, which can help reduce anxiety and promote a sense of calm, exercises like yoga and Pilates are also very helpful.

Train properly

According to experts, the key is to pay attention to your body on a bad day and adjust your training program accordingly.

Choose a low-intensity exercise like yoga, stretching or a walk if you’re feeling exhausted or overwhelmed, or even just a brisk walk would do the trick. A more strenuous workout like boxing or a HIIT session could help you release pent-up energy if you’re feeling angry or agitated.

Here are some things to keep in mind when trying to boost your mood through exercise:

• Set realistic expectations: Don’t put pressure on yourself to do a perfect workout. The goal is to feel better, not to set a new personal record.
• Choose what you enjoy: Engage in an activity that you genuinely enjoy. The positive association with exercise can enhance its mood-boosting effects.
• Ensure adequate fluid intake: Dehydration can negatively affect mood and energy levels, so make sure you drink plenty of water before, during and after exercise.
• Breathe consciously: Pay attention to your breathing during exercise, as conscious breathing can promote relaxation and reduce stress.
• Avoid overtraining: Remember that everything must be done in a way that benefits you. Always avoid excessive exercise, which can become another stress factor for you.
• Cooling down properly: End your workout with a cool-down phase to help your body transition back to rest and to mentally process the positive effects of the workout.
• Be kind to yourself: If you’re having a rough day, be gentle with yourself. Some exercise is better than none, and even a small amount of effort can have a big impact on your mood.