Khaberni - No need for a gym membership or significant physical effort to feel better, as according to a recent study published in the "Journal of Sport and Exercise Psychology," just half an hour of light physical activity, such as walking or doing household chores instead of sitting, can improve mood and psychological energy the next day.
This simple and encouraging result reminds us that our bodies do not need superhuman efforts to feel better, but just a little regular movement.
Immediate effect on mood
A team of researchers from the University of Texas at Arlington, in collaboration with Monash University in Australia, conducted a study that included more than 350 young adults using activity trackers throughout the day.
The results showed that on days when participants engaged in 30 minutes of simple activities such as walking, tidying up a room, or even just moving around the house instead of sitting time, they reported a significant improvement in mood and energy levels the next day.
Dr. Yuyu Liao, a professor of kinesiology and co-author of the study, says: "Our results show that light activity, even without going to the gym, can improve mood the next day if it replaces sedentary behavior."
He adds: "There's no need to tell yourself: I must run or do intensive exercises; just sitting less and moving more makes a clear difference."
Why are light activities more effective?
The researchers based their study on monitoring the complete daily behaviors of the participants: sleep, light activity, moderate to vigorous activity, and sitting time.
They found that specifically light activity, such as slow walking or standing or doing simple tasks, was most associated with improved mood compared to intense exercise.
Dr. Liao explains: "The value of this approach lies in studying the interaction of all these activities throughout a full day. The balance between sleep, movement, and rest is what really makes a difference." Moderate or vigorous physical activity had a lesser effect, while excessive sitting was linked to decreased mood the next day.
Advice.. Make movement a habit
To maximize the benefits of these findings, experts recommend some simple changes to your daily routine:
• Replace the elevator with stairs whenever possible
• Move a little every half hour of work or study
• Walk during phone calls
• Set aside a short time in the evening to tidy up the house or walk outdoors
Remember, the goal is not to exhaust yourself but to give your body a chance to move and be active.
