Chapter 1: The Link Between Exercise and Happiness

As you read this, consider that you could be out walking, potentially enhancing your mood.

Is happiness found on the pavement? Engaging in some walking seems to elevate mood, but starting off in a good state of mind is equally beneficial. Research has increasingly shown a connection between physical activity and happiness, though the direction of this relationship remains somewhat ambiguous.

Recent studies provide compelling evidence that exercise can mitigate depression, which is often seen as an obstacle to achieving mental well-being. Notably, a quick burst of physical activity can significantly boost your mood; a review of numerous studies suggests that even simple tasks like climbing stairs or gardening can lay the groundwork for greater happiness.

Michael Otto, a psychology professor at Boston University, emphasizes, “The correlation between physical activity and mood is quite robust. Typically, within five minutes of moderate exercise, people experience a lift in mood.”

Let’s assume lasting benefits may require additional effort, but we all must begin somewhere.

Proposition 1: Exercise Enhances Happiness

It's well established that vigorous exercise triggers the release of endorphins, hormones that foster positive feelings and can alleviate pain. This is why physical activity is frequently recommended as part of treatment for various physical and psychological issues.

But how much exercise is necessary to produce these uplifting effects? A comprehensive review of 23 studies involving diverse populations—from children to seniors—conducted by researchers at the University of Michigan, concluded that virtually any physical activity is better than none, and more activity tends to yield better outcomes, but only to a certain extent.

“We found that the frequency and volume of physical activity are crucial in the relationship between exercise and happiness,” said lead researcher Weiyun Chen. “Crucially, even a minor increase in physical activity can positively impact happiness.”

In the Journal of Happiness Studies, the researchers calculated the likelihood that an active individual would be happier compared to someone who is inactive, based on three activity levels:

• Active (but not enough): 20% happier
• Sufficiently active: 29% happier
• Very active: 52% happier

Interestingly, the happiness levels of those who exercised between 2.5 to 5 hours weekly were on par with those who exercised over 5 hours. However, as defining happiness can be quite complex, these findings, while intriguing, are not definitive. Chen and his team acknowledge that further research is necessary to ascertain whether exercise directly causes happiness or if other factors contribute.

Proposition 2: Happiness Promotes Exercise

Less research has been dedicated to how happiness might motivate individuals to engage in exercise. However, a 2017 study published in the Annals of Behavioral Medicine offers some insight.

Over an 11-year period, nearly 10,000 participants aged 50 and older reported their physical activity levels. Those who exhibited higher psychological well-being (indicative of happiness and optimism) at the study's onset showed increased physical activity over the following decade. Furthermore, individuals who were both happy and active tended to remain active.

“Findings suggest that greater psychological well-being may lead to higher physical activity levels,” noted Julia Boehm, a researcher at Chapman University and the study's lead author.

In preliminary results from my own Happiness Survey for The Happiness Quest, regular exercise appears to be a common trait among those who report high levels of happiness. However, since the survey is self-selecting and includes a small sample size, these observations merely indicate a potential association, rather than a confirmed causal relationship.

The Role of Exercise in Combating Depression

On the flip side, many studies indicate that exercise—even in small amounts—can help alleviate depression. While the absence of depression may not directly equate to happiness, it certainly provides a solid foundation for mental well-being. Historically, research has shown a strong correlation between physical activity and reduced depression.

A 2013 review of 25 studies revealed that even minimal physical activity, such as a daily 20 to 30-minute walk, can help combat depression across all age groups. It’s important to note that such activities may inherently bring joy, regardless of the exercise involved.

Recent findings published in the journal Depression and Anxiety reinforced that “supervised aerobic exercise significantly reduces symptoms of major depression.” Additionally, various studies suggest that exercise can alleviate stress and anxiety, with a short 10-minute walk proving as effective as a longer workout in some cases, according to the Anxiety and Depression Association of America.

However, many of these studies suffer from two major issues: reliance on self-reported data, which can be inaccurate, and the challenge of establishing causality—does physical activity alleviate depression, or does depression reduce the desire to exercise? Moreover, depression may stem from other factors like living conditions or relationships rather than a mere lack of exercise.

Stronger Evidence

Recent research has enhanced our understanding by utilizing objective measures: accelerometers tracked the physical activity of subjects, and genetic analyses identified variants associated with a propensity to exercise. This dual approach provided “robust evidence” that higher levels of physical activity diminish the risk of depression.

“On average, increased physical activity seems to safeguard against developing depression,” stated Karmel Choi, a researcher at Massachusetts General Hospital. “Any activity is better than none; our estimates suggest that replacing 15 minutes of sitting with vigorous exercise, or an hour of moderate activity, significantly lowers depression risk.” The detailed findings appeared in the January 23, 2019, edition of JAMA Psychiatry.

While exercise may not serve as a universal remedy for severe depression, it can be incredibly beneficial for many, according to Michael Craig Miller, an assistant professor of psychiatry at Harvard Medical School.

“For some individuals, exercise can be as effective as antidepressants, although those with severe depression may require more comprehensive treatment,” Miller explains. He encourages starting small: “Begin with just five minutes of walking or any enjoyable activity. Gradually, those five minutes will extend to ten, then fifteen.”

Additional Benefits of Exercise

Beyond mood enhancement, exercise is linked to improved memory and cognitive function, particularly as we age. It also plays a significant role in overall physical health and reduces the risk of various health issues. Moreover, exercise contributes to better sleep quality.

If we accept that a healthy mind and body, along with restorative sleep, can foster happiness, it’s reasonable to suggest that exercise indirectly supports happiness in numerous ways. It’s crucial to recognize that happiness is influenced by a variety of factors—some within our control, like engaging in physical activity, and others like genetic predispositions, which are not.

Short Workouts Can Lead to Big Gains

Weightlifting makes me feel good, though lengthy gym sessions can be daunting. Recent research suggests that shorter, effective workouts can yield significant benefits.

Reflecting on Your Own Experience

Given the myriad benefits of exercise, does it truly matter whether it directly fosters happiness, or if a better mood is simply a side effect of improved physical health?

Personally, when I find myself inactive for a couple of days, I slip into a sluggish mental state that worsens over time. Returning to physical activity quickly dispels this funk, often bringing a smile to my face as I get moving again.

Ultimately, I’ve concluded that exercise significantly boosts my mood, and when I feel good, I’m more inclined to stay active. The relationship seems to create a positive cycle: feeling good leads to exercise, which further enhances my mood.

For now, I’m grateful to have completed this article, and I’m off to the gym!

Update

As of December 30, 2020, after a year of exploring happiness and well-being more extensively, I’ve gained further insights, which are detailed in the results of my survey.