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How many minutes of exercise lifts your mood? What science says

Lift your spirits with the power of exercise

By Steph Green Published August 9, 2025

post workout recovery — Shutterstock / Shutterstock

I always feel a little more positive and productive after exercising. Even a short yoga session or a jog around the block perks up my mood and just feels good in general. The benefits of exercise extend far beyond the mood-boosting endorphins, and our muscles were designed to move, which helps nutrients flow to our joints and keeps us more flexible over time.

Researchers explored how exercise affects the symptoms of depression, and you might be surprised by just how little time it takes to get those mood-boosting benefits. You don’t have to run and lift weights for an hour to put a pep in your step and lift your spirits. Let’s delve into the research.

The study

In a study published in JAMA Network, the study authors looked at data from the Irish Longitudinal Study on Aging to determine the symptoms of depression, activity levels, and other health indicators. Their main goal was to uncover exactly how many minutes of exercise it takes to get those mental health benefits and help fight off depression.

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We know from previous research that being more physically active lowers the symptoms of depression, but how long does it take? How many minutes?

20 minutes a day could help keep depression at bay

The researchers discovered that just 20 minutes of moderate to vigorous exercise five days a week is linked to a 16% drop in those symptoms of depression and a surprising 43% reduced risk of depression. Your mind might envision push-ups, running, and squats, but brisk walking counts, too, if that’s more your thing. In fact, a nice brisk walk in nature could lift your spirits.

The more individuals exercised, the more benefits they saw when it came to reducing the risk of depression and any symptoms they were experiencing. Higher doses of physical activity provide even more benefits.

The takeaway

Just a 20-minute brisk walk five days a week could improve symptoms of depression and lower the risk of developing depression. When you’re ready to switch things up, there are plenty of engaging and effective 20-minute workouts to choose from, like the legendary bodybuilding champion Arnie’s 20-minute full-body workout or these quick routines you can do at home.

Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and…

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