In a recent article, I shared my morning routine which enhances well-being and helps manage low moods. A significant aspect of this protocol is engaging in vigorous exercise to start the day. This advice sparked numerous questions from readers: What type of exercise is most effective for well-being? How frequently should you work out, and for how long? What’s the best way to begin? This week, I’ll provide insights into these queries.
While there are no official guidelines for exercise specifically aimed at maximizing happiness, most people in the U.S. likely fall short of what would be recommended. Statistics show that only 24% of adults meet the federal guidelines for aerobic and muscle-strengthening activities. These guidelines aren’t extreme: they suggest at least 150 minutes of moderate activity each week (which breaks down to about 21 minutes daily) and some body-weight exercises for various muscle groups at least twice a week.
The encouraging news is that the entry bar is set relatively low—there’s no need to train like an Olympian to reap the rewards of exercise. Most individuals can improve their health and happiness through basic physical activity. Let’s explore what research suggests works best for well-being.
Exercise encompasses various categories. Aerobic workouts, often referred to as cardio, include activities like running, cycling, and swimming. Strength training involves resistance exercises such as lifting weights. Flexibility training includes practices like yoga and stretching. Additionally, there are numerous sports to engage in, whether solo or with others. The understanding of exercise has evolved; for instance, Thomas Jefferson once suggested in 1785 that his nephew consider “the gun” for exercise, likely hinting at hunting, which generally involved significant physical activity.
Jefferson illustrated the benefits of exercise by noting that it not only provided physical benefits but also instilled “boldness, enterprise, and independence” in the mind. This insight echoes what many researchers have later confirmed: exercise significantly enhances well-being, largely by influencing three key neurochemicals linked to mood balance: brain-derived neurotropic factor, serotonin, and beta-endorphin. Research indicates that all forms of exercise encourage these neurochemical systems, with aerobic activity appearing to produce the most pronounced effects.
Exercise also offers a multitude of well-being benefits beyond mood enhancement. For instance, yoga has been proven particularly effective in managing stress. Weightlifting can boost confidence across all demographics, likely due to its positive influence on body image and perceived strength. Regular exercisers often experience heightened feelings of community and accomplishment; for many, athleticism becomes an integral part of their identity.
However, those who stand to gain the most from incorporating exercise into their lives are often those who are currently sedentary. Individuals transitioning from inactivity to a regular exercise routine may experience the most dramatic improvements in mood. Research shows that just 12 weeks of consistent aerobic activity can reduce depressive symptoms significantly. Even those who are somewhat active can enhance their well-being by increasing the frequency and intensity of their workouts.
Generally, more exercise correlates with greater benefits. However, it’s crucial to avoid the pitfalls of over-exertion. Skipping workouts due to injury or personal obligations, or feeling anxiety when missing a session, can indicate a concerning dependency on exercise, rather than a healthy habit.
Excessive exercise has been linked to perfectionism, body dissatisfaction, depression, and eating disorders—a trend exacerbated by social media which often promotes unrealistic fitness standards. For many, this pursuit can lead to harmful behavior, such as the misuse of anabolic steroids.
In summary, the connection between exercise and happiness resembles an inverted U-curve. Initially, benefits are substantial and continue to rise as fitness improves, but eventually, increased exercise may yield diminishing returns or even negative outcomes. Here are three actionable steps to optimize your exercise routine:
1. Establish the Habit.
Many people struggle to maintain their exercise routines beyond the initial enthusiasm. Gyms see an influx of new members each January, only to observe a rapid decline in attendance as motivation wanes. Research indicates that it typically takes about six weeks of consistent effort (approximately four workouts a week) to form an exercise habit. The likelihood of success increases when workouts are straightforward, scheduled consistently, and conducted in a supportive environment.
Identify the best time of day for working out, select four specific days each week, and dedicate those times on your calendar for the next six weeks. Find a cardio activity you enjoy, practice in a welcoming gym, and aim for 30-minute sessions. By the end of this six-week period, you’ll likely have established a lasting exercise habit.
2. Tailor Your Workout to Your Emotional Needs.
Once you’ve established a routine, consider what specific challenges you wish to tackle. If addressing a negative mood is your goal, incorporate more cardio sessions. If stress is your concern, incorporate yoga. For boosting self-esteem, weightlifting could be beneficial, while team sports might cater to your social needs. Keep records of how different activities impact your well-being, and consider creating a flexible routine that balances cardio and strength training based on your emotional state.
3. Practice Moderation.
Even healthy activities like exercise can become detrimental when overdone. I’ve encountered individuals who turned to fitness in an effort to overcome personal struggles, only to develop an unhealthy obsession with working out. If you find that missing a workout causes anxiety or that your gym routine negatively impacts relationships, it may be a signal that your exercise habits are leaning into unhealthy territory.
Over the years, I’ve often emphasized one exercise that is accessible to almost everyone, carries no cost, requires minimal skill, and profoundly impacts mood: walking. Numerous studies have demonstrated that daily walks can significantly lower feelings of depression and anxiety. Additionally, walking is one of the safest forms of exercise, minimizing the risk of injury.
Some even believe walking transcends the physical and connects to deeper spiritual experiences, which is why pilgrims walk great distances in many religious traditions. No matter your personal beliefs, I encourage you to try an early morning walk tomorrow. Set out before dawn and aim for an hour-long stroll, finishing just as the sun rises. This small step could mark the beginning of a transformative journey in your life.
