The positive effect of exercise can be achieved with light to moderate exercise, three times per week for at least 30 minutes (Annesi, 2003: Anessi & Vaughn, 2011; Landers & Arent, 2007).
Chemicals such as endorphins, adrenaline, serotonin, and dopamine are released during exercise and subsequently induce positive mood changes (Raedeke, 2007). Group fitness classes that promote aerobic exercise, such as spin, zumba, and yoga will help with the release of such chemicals thereby enhancing positive mood.
In addition, yoga has been shown to reduce tension and stress while improving mood (Kraemer & Marquez, 2009). Furthermore, yoga has also proven to be particularly effective for men when compared to other forms of exercise (e.g., swimming).
So if the pressures of work and everyday life are putting you in a bad mood try exercising!
Individuals are motivated to exercise for a number of reasons. Research illustrates the most consistent reason why we exercise is to regulate our mood (a fluctuating affective state that can be positive or negative; Thayer, Newman, & McClain, 1994). Research supports this correlation as even short bouts of exercise (e.g., 30mins) can positively impact one’s mood (Morgan, 1985).
A well-established relationship exists between exercise and positive psychological states, such as revitalization, psychological well-being and positive affect (DiLorenzo, et al., 1999). Exercise has been shown to not only improve positive psychological states, but also helps to reduce anxiety (Petruzzello, Landers, Hatfield & Salazar, 1991), negative affect (Bartholomew & Linder, 1998), and depressive mood (North, McCullagh, & Tran, 1990).
An accumulation of 81 research articles revealed that 85% of the studies highlighted an improvement in mood following exercise (Yeung, 1996). This premise supports the research and suggests that irrespective of age, gender, or exercise experience level, you will encounter positive mood changes associated with exercise.