Can a good workout fix a bad day? What science says

No one wakes up expecting to have a bad day. But sometimes, an unpleasant meeting at work, a disagreement with a friend, or a disappointing meal can ruin the mood. However, if you’re someone who exercises regularly, you’ve probably noticed that even on those tough days, things don’t seem as bad after a good workout.

So, can exercise really lift your spirits and help turn a bad day around? Exercise has many mental health benefits, of which improving mood is a major one. Several studies have also shown a strong link between physical activity and better emotional health.

The Mood Connection

Mantosh Kumar, Senior Consultant, Mental Health and Behavioural Sciences, Fortis Memorial Research Institute, Gurugram, said, “Workouts have numerous benefits for physical health and everyone can attest to this. However, what many people don’t realise is that a good workout not only improves physical health but also enhances mental well-being.” india today,

Moreover, Sphoorthi S, fitness expert at Cult (a fitness platform) says, “A workout has a profound impact on your mood due to its physical and psychological effects. It helps improve your focus, alertness and overall outlook towards life.”

“Physical exercise increases the production of endorphins, also known as the ‘feel good’ hormones, lowers cortisol levels, and helps reduce stress and anxiety. Additionally, it increases your heart rate, which triggers the release of a hormone called norepinephrine, which may improve the brain’s ability to handle stress,” she adds.

Meanwhile, according to Dr Neerja Agarwal, a Gurugram-based psychologist and co-founder of mental health startup Emoneeds, the link between regular exercise and better mental health is well-established.

Exercise helps reduce the body’s levels of stress hormones. As these stress levels decrease, feelings of stress and anxiety also decrease. Exercise also helps distract from negative thoughts, helping to break the worry cycle that often accompanies anxiety and stress.

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

Can it fix a bad day?

“Absolutely, a good workout can turn your bad day around,” says Dr Agarwal. “Physical activity can act as a reset button for the brain, providing a way to flush out frustration and negative energy. By focusing on the workout, you can shift your focus from the stressors that may have contributed to your bad day.”

In addition, the sense of accomplishment that comes from completing a challenging workout can replace feelings of negativity with a sense of pride and satisfaction. The endorphin rush after exercise can also provide an immediate mood boost, helping to lighten the emotional burden of a tough day.

Sphoorthi S agrees, “The secret is how the body responds to physical effort. Exercise causes the brain to release neurotransmitters like serotonin and dopamine, which are essential for happiness and relaxation.”

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

Exercise, but for how long?

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

According to Meenal Pathak, founder of Me Studio and celebrity fitness coach, there is no time limit. She says, “I know people who feel good even after 3 to 5 minutes of exercise.”

Sphurti S also believes that even a quick 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 trigger the release of mood-enhancing chemicals in the brain. However, some people may benefit more from an hour of exercise, especially if the intensity is higher. The secret is consistency; even for short bursts, consistent exercise has been shown to produce lasting improvements in mood over time,” she adds.

it’s all about movement

Meenal Pathak says that there is no specific exercise that will help you recover from a bad day. You can just do what you like; it could be dancing, weight lifting or some yoga asanas.

Although Sphoorthi S agrees that exercise in any form can improve your mood, some specific activities are particularly good for it.

For example, running, swimming, and cycling are good cardiovascular exercises that release endorphins. But 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 quite helpful.

Train the right way

Experts believe that the key here is to pay attention to your body on a bad day and change your workout routine accordingly.

If you’re feeling tired or overwhelmed, choose low-intensity exercises like yoga, stretching or walking, or even just a brisk walk. If you’re feeling angry or anxious, a more intense workout like boxing or a HIIT session can help release pent-up energy.

Now, here are a few things to keep in mind when trying to improve your mood through working out:

• Have realistic expectations: Don’t put pressure on yourself to have a perfect workout. The goal is to feel better, not set a new personal record.
• Choose what you likeEngage in an activity you really enjoy. Positive associations with exercise can increase its mood-boosting effects.
• Stay hydratedDehydration can have a negative impact on mood and energy levels, so make sure you’re drinking enough water before, during, and after workouts.
• breathe carefullyPay attention to your breathing during your workout, as mindful breathing can increase relaxation and reduce stress.
• Avoid overtrainingRemember that everything should be done in a way that benefits you. Always avoid doing too much as it can cause you stress.
• Cool properlyEnd your workout with a cool-down session to help your body return to a relaxed state and mentally process the positive effects of the workout.
• be kind to yourselfIf you’ve had a tough day, be gentle with yourself. A little movement is better than none, and even a small effort can make a big difference in your mood.