Issue 533--Moving just a little more than yesterday can improve your mood.

How long do you spend “sitting” each day? The longer you sit, the less physically active you are. The John Tung Foundation reminds us that simply moving a little more than usual—without necessarily exercising to the point of breaking a sweat—can help improve mood. According to a study published in September 2025 in the Journal of Sport and Exercise Psychology, cutting back on sitting time and adding a bit more movement each day can lead to noticeable improvements in mood and mental vitality the very next day.

This study was a collaborative effort between research teams at The University of Texas at Arlington and Monash University in Australia. It involved 354 healthy young adults who were monitored for 7 to 15 days. Researchers measured daily sleep, sedentary time, light physical activity, and moderate-to-vigorous exercise to examine how changes in the 24-hour distribution of activities affected participants’ mood and energy levels the following day. The results showed that light physical activity had the strongest association with next-day improvements in mood and vitality. Simply adding activities such as walking or doing household chores helped participants feel more emotionally stable and energized the next day. In contrast, increased sedentary time was linked to a higher likelihood of low mood the following day. While moderate-to-vigorous exercise—such as running or working out—also helped improve mood, its effect was less pronounced than that of light activity.

Professor Hsu Chin-Hsing of the Department of Leisure, Recreation and Health at National Pingtung University of Science and Technology noted that many recent studies have reached similar conclusions. Whereas earlier research tended to focus on middle-aged and older adults, this study targeted healthy young adults and found that even light physical activity can effectively improve mood. These findings echo the World Health Organization’s (WHO) 2020 recommendations, which state that in addition to accumulating 150 to 300 minutes of moderate-intensity exercise per week, simply reducing sedentary time can promote mental health. Professor Hsu explained that for many years, the public has widely believed that “exercise only counts if you sweat or reach a certain intensity or duration,” making physical activity seem like a high barrier for many people. However, emerging research indicates a global shift away from emphasizing the traditional “333 exercise principle” (exercising three times a week, for 30 minutes each time, with a heart rate of 130 beats per minute). The current focus is increasingly on reducing sedentary behavior and increasing everyday movement. Getting more sunlight and moving more can boost serotonin production, which helps improve mood; increasing activity to moderate or higher intensity can further stimulate endorphins and dopamine, benefiting both physical and mental health.

Yeh Ya-Hsin, Director of the Mental Health Center at the John Tung Foundation, added that research shows simply replacing sedentary behavior with light activity can make people feel better the next day. She suggests that those who lack time for formal exercise incorporate light activity into daily life—for example, walking one bus stop before boarding or getting off one stop early and walking home; standing up to watch TV for ten minutes while doing simple stretches or very slow jogging in place; lifting the legs or rising onto the toes while sitting on the sofa to activate the core and lower body; and setting reminders every 30 to 40 minutes when working, using a computer, or gaming to stand up, walk around, or go to the restroom, avoiding sitting continuously for hours.

Yeh also emphasized the importance of being aware of stress and prolonged sitting, as long periods of sedentary behavior are closely linked to poorer mood the next day. This is especially true when people are under high stress, juggling many important tasks, or feeling down—at such times, it is particularly important not to stay lying in bed or sitting still. Instead, making a conscious effort to get up and move, whether at home or outdoors, can help. Many people, when feeling overwhelmed or exhausted, want to rush through tasks or simply lie down, but this often reduces efficiency and worsens mood. In these moments, getting the body moving can be far more beneficial.

Source: John Tung Foundation https://www.etmh.org/News/news_more?id=3f83bd80499f49af8718010372de44b6