The way we talk about exercise has come a long way over the last 10 years. Gone are the days when the sole focus of working out was to lose weight and achieve a ‘toned physique’; now, there’s much more focus on how exercise makes us feel, including its ability to relieve symptoms of anxiety and depression.

But beyond protecting us from these negative outcomes, could exercise add to our happiness cup, too? While constantly chasing joy may not be the answer to feeling more of it (a reality known as the ‘happiness paradox’), some claim that regular exercise could help us to experience more ‘positive’ emotions. In fact, it’s thought that there are specific exercises – nicknamed ‘joy moves’ – that can boost these feelings directly.

But is there any truth behind these claims? And if so, what’s the best way to reap the benefits?

Exercise doesn’t have the power to get rid of every source of sadness or stress in your life, but it can put you in a better position to experience feelings of pleasure and happiness post-workout – largely due to the impact it has on our hormones.

“When we exercise, we also release hormones such as endorphins, dopamine and adrenaline,” explains Karen Wyn Griffith, a personal trainer who teaches people how to boost their happiness using exercise and mindfulness. “These chemicals are linked to heightened mood and feelings of happiness.”

Recent research has also shown that exercise can trigger the release of endocannabinoids, which work in tandem with endorphins to provide that ‘euphoric’ post-workout feeling.

These chemicals – as well as the psychological benefits associated with working out regularly – can have a knock-on effect in the long-run, too. There is a long list of studies into the positive impact of exercise on mood; research has shown that exercise can reduce negative thoughts, increase self-esteem and perhaps even change the structure of our brains over time.

Indeed, a 2018 study showed that exercise may generate new neurons in an area of the brain called the hippocampus. Because the hippocampus is involved in memory, learning and emotional processing, it’s possible that increasing the number of neurons in this area could help it to work more efficiently, making it easier for us to process our emotions and leading to increased emotional stability in the long run. 

If you’re looking to reap the happiness-boosting benefits of exercise, don’t worry – it’s far from complicated. In fact, Griffith believes the best place to start is thinking about what you enjoy.

“I personally think any form of movement can boost happiness,” she says. “Everyone is different and what one person enjoys will be completely different to another.”

If you’re not sure where to start, then Griffith recommends combining some form of activity with one other proven mood booster. This could be getting outside or working out with friends. Think: Parkrun, gym classes, nature walks.

“I would say that my happiness levels are highest when I combine exercise with nature (outdoor workouts, trail runs, walks),” she explains. “And the sense of community and connection that comes from group exercise can also often leave my clients feeling even more invigorated and happy.” 

However, if you want to get really scientific, then it might be worth looking into those so-called ‘joy moves’ we mentioned earlier. We’re not talking about your typical squats or deadlifts; these movements are ones that signal joy across different cultures and include swaying from side to side and bouncing along to the beat.

Research has shown that these moves not only come about when we feel joy, but also have the power to bring it about in the first place – kind of like a chicken and egg type situation. If you want to give it a go, then psychologist Kelly McGonigal put these moves together for The New York Times in what she called a ‘joy workout’. Our editor Miranda Larbi even put this routine to the test.  

Alongside relieving feelings of sadness, anxiety and tension, it’s clear that exercise can also give our happiness levels a healthy boost, too. However, there’s a limit to how good it can make you feel – moving your body isn’t going to change reality and over-exercising will make you feel worse in the long-run.

Your best bet is to see exercise’s impact on happiness as another source of motivation to keep moving – and make sure you’re having fun while you’re working out, too. That’ll make it easier to keep going and give you an extra happiness boost while you’re at it.  

Images: Getty