Move Your Mood

Learn how to bust your bad mood in a flash.

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An All-Day Lift
“We can lift our mood immediately with a single exercise session,” Dr. Ratey says. “But it’s important to remember that it takes longer to change our mood day-to-day.” While the 10-minute exercise study did not examine how long the post-workout glow lasted, another more recent study at the University of Vermont did. There, researchers found that 20 minutes of cardio can give you that feel-good effect for up to 12 hours after.

Been down in the dumps for the past few days? Whisk away the blahs with a morning bike ride around your neighborhood, a quick game of hoops before dinner or a midday spin on the elliptical trainer.

MORE: Exercise: A Day in the Life

Get Out of a Rut
If you’re stuck in a funk or feel overloaded by stress most days of the week, the best exercise plan for a long-lasting mood boost is to work out three days a week or more. In a 16-week study, James Blumenthal, PhD, professor of psychology and neuroscience at Duke University Medical Center, found that 30 minutes of exercise three days a week was as effective in treating mild to moderate depression as antidepressants. “Mood changes occur relatively quickly,” Dr. Blumenthal says. “You’ll see a significant reduction in depression in a month that continues to improve over two to three months.” Bonus: Working out also boosts self-esteem — which makes a world of difference when you’re trying to break out of a bad mood.

Find a workout buddy, or sign up for a fitness class. Exercising in a group setting helps you stick with a program, while the company of others makes it more enjoyable. If you think you might be suffering from depression, talk with your physician about all of your treatment options.

MORE: Healthy Approaches for Treating Depression

— by Jill Provost 

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