Benefits to Exercise: The Mood-Boosting Gift
October 31, 2009 by Joe Gigantino
This week I’m beginning a five-part series on the benefits to exercise, starting with how it affects the brain by boosting your mood.
“It is exercise alone that supports the spirits, and keeps the mind in vigor. “ ~Marcus Tullius 
Cicero
Workout Joe or Joe Workout – those are names I hear daily from people who know me or know of me. Being referred to as “that workout guy” is music to my ears, as fitness totally defines me. Being physically fit gives me passion and drive to live my life as zestful as possible. Total fitness is the steam to my engine, if you will.
A recent study led by Dr. Jeremy Sibold, Assistant Professor of Rehabilitation and Movement Science at the University of Vermont, Burlington stated “Moderate intensity aerobic exercise improves mood immediately and those improvements can last up to 12 hours.”
This study looked at a 24 hour window to see how long that feel-good effect could last. They studied 48 healthy men and women around 18-25 and had them complete a mood survey. The exercise group then rode a stationary bike for 20 minutes at moderate intensity as opposed to a group who were sedentary. They had them repeat the mood survey one, two, four, eight, 12 and 24 hours later and found that the mood of the exercisers was better than that of the sedentary group immediately after the workout and for up to 12 hours later! This shows that even moderate exercise can boost your mood – and you don’t have to be a Lance Armstrong to see results.
I know that for me personally being unable to exercise was devastating when I seriously injured my back last year resulting in two herniated discs. I moaned and groaned around the house and couldn’t resume my normal fitness workout for three months! This was like taking away the ability to swim away from a fish! My family was so tired of my moping and complaining, and I felt so down and out. Yes, three months seemed like an eternity to me, but thankfully I am back to my full workouts six days a week. If I’m ever not my usual upbeat self, my family jokingly tells me to go workout and come back in a better mood!
Many experts believe that the mood-boosting effects of exercise are partially due to a rise in endorphins (mood-enhancing neurotransmitters) in the brain. How many people do you know who experience bouts of 
depression? Could it be that these findings suggest that simple exercising can fight the blues and make a dent in that depression? Perhaps this study will speak to the masses that aren’t ready to get off their booties and begin an exercise plan to promote heart health, lower their BMI or maintain a healthy weight. Maybe they’ll be inclined to start working out to simply feel happier – who really WANTS to be in a bad mood after all? And think of the “after-glow” that will follow for hours after the so-called “exercise work” is done! Go ahead – what do you have to lose, except maybe your grumpiness?
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“Mood-elevating” is one of the reasons why I persist to work out! Many times I thought of stopping working out due to some overwhelming activities, but I don’t because the days that I don’t work out my productivity decline, I feel tired and exhausted easily, stressed out… you name it. Once I’m back to working out the results were really impressive! I feel fully awake, full of energy, very excited to do what I do …etc.
Most of us know that pursuing some kind of physical activities is the best way to relieve your stress, i.e. Stress Reliever!
Joe, Thanks for sharing this!
Yes, I think we can all relate to that feeling sometimes! Thanks for sharing
Great article. I suffered from post-partum mood disorder with both of my babies. Proper diet and exercise truly saved my life. It is great to highlight the mood benefits of exercise.
Thanks for sharing Jen, glad to hear you are doing so well!