Exercise for Mood Regulation Cheatsheet

How Exercise Regulates Mood

• Boosts production of mood-enhancing neurotransmitters: serotonin, dopamine, endorphins
• Reduces stress hormones like cortisol
• Enhances brain plasticity and resilience to stress
• Improves sleep quality, which supports emotional stability
• Provides a healthy outlet for tension and negative emotions

Best Exercises for Mood Regulation

1. Aerobic Exercise

• Walking, jogging, cycling, swimming
• Increases endorphins and serotonin levels
• Helps reduce symptoms of anxiety and depression

2. Yoga and Mindfulness Movement

• Combines gentle movement with breathwork
• Lowers stress and promotes relaxation

3. Strength Training

• Builds confidence and releases feel-good hormones
• Helps combat fatigue linked to mood disorders

4. Group Sports and Activities

• Social interaction supports emotional wellbeing
• Increases motivation and accountability

5. Outdoor Activities

• Exposure to natural light improves vitamin D and mood
• Connects body and mind with the environment

Sample Weekly Mood-Boosting Routine

Day	Activity	Duration	Mood Benefit
Monday	Brisk walking or jogging	30 mins	Elevates serotonin and energy
Wednesday	Yoga or stretching with breathing	30 mins	Reduces stress and anxiety
Friday	Strength training	30 mins	Enhances confidence and mood
Sunday	Group sports or outdoor hike	45 mins	Boosts social and mental health

Tips for Using Exercise to Improve Mood

• Consistency is key: aim for at least 3–5 sessions per week
• Combine exercise with other mood-supporting habits like good sleep and nutrition
• Practice mindful awareness during workouts
• Start at a comfortable intensity and gradually increase
• Celebrate small achievements to boost motivation

Scientific Insights

• Exercise is as effective as some medications for mild to moderate depression
• Physical activity reduces anxiety by regulating the nervous system
• Regular movement increases brain-derived neurotrophic factor (BDNF), supporting brain health and mood