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Feeling low? Harvard doctor says just a few minutes of exercise can lift your mood

Sandy Verma | November 2, 2025 12:25 PM CST

If you’ve been feeling sluggish, stressed, or simply stuck in a funk, science has good news for you. It doesn’t take a long, sweaty gym session to start feeling better. Experts say that even a few minutes of movement can help boost your mood, ease anxiety, and improve your mental health. In fact, just 30 seconds to a few minutes of light exercise may be enough to trigger your brain’s natural feel-good chemistry.According to research cited by Harvard Medical School and insights from Dr. C.J. Brush, assistant professor of kinesiology at Auburn University, the body responds almost immediately to movement. Even simple actions like stretching, walking, or dancing trigger endorphins — hormones that relieve stress and elevate mood. It’s a science-backed reminder that movement, not marathon workouts, can make you feel better faster.

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Why even small workouts work wonders

According to Dr C.J. Brush, assistant professor of kinesiology at Auburn University, “Even if you only have 30 seconds or two minutes, you can do something and still help your mood.” It turns out the brain doesn’t need a full workout to notice you’re moving, just the signal that you’ve broken out of stillness.Exercise releases endorphins, often called “happy hormones,” that help counteract stress hormones like cortisol. These natural chemicals act as the body’s built-in mood stabilisers. Meanwhile, Harvard Medical School research shows that movement helps grow nerve cells in the hippocampus, the part of the brain responsible for regulating mood. Over time, this brain boost can make you more resilient to depression and anxiety.

No gym required: move your way to a better mood

The best part? You don’t need to lace up for a marathon or lift heavy weights. Light or moderate exercise, such as walking, stretching, yoga, or even a dance break between meetings, can have powerful effects on both the body and mind.Dr Robert Thayer, an exercise researcher from the University of California, explains, “If you tell yourself you’ll walk for 30 seconds, your body will get into it, and you’ll often end up walking for longer.” This “momentum effect” helps people overcome inertia, especially when struggling with low energy or depression.

Breaking the cycle of inactivity

Less than a third of Americans meet the recommended 150 minutes of moderate exercise per week, according to federal guidelines. For many, lack of motivation, time, or energy, especially when feeling down, creates a hard-to-break cycle of inactivity. But taking small steps, literally, can make a big difference.Even 4,000 daily steps have been linked to lower risks of premature death and heart disease. Combine that with a few short bursts of movement throughout the day, and you’ve got a recipe for a healthier body and a happier mind.

Your 30-second happiness plan

Next time you’re feeling low or overwhelmed, try this: stand up, stretch, walk around, or do a few squats. You’ll likely notice a shift, a little more energy, a little less tension. The key, experts say, is to move often, even briefly, and make it a daily habit.