Exercise provides various benefits for physical and mental health — even in small amounts.
A large-scale study found that even 5 to 10 minutes of physical activity can improve energy levels and mood.
The findings, recently published in Nature Human Behavior, emphasize the value of light-intensity movement. Everyday activities, such as household chores, taking the stairs, or going for a short walk, can have immediate positive effects on well-being.
The researchers identified a bidirectional connection between movement and mood. Translation: movement boosts your mood, which in turn makes you want to move more.
"There is a wealth of research supporting the connection between movement and an enhanced mood, partially through the release of endorphins and dopamine. Those same neurotransmitters directly increase motivation and drive, thereby making us more willing to be physically active," said Dara Houp, a licensed clinical psychologist who was not involved in the study.
The study was one of the largest real-world behavioral tracking initiatives. The researchers analyzed 8,000 international participants and over 320,000 individual mood ratings spanning 67 distinct datasets.
Traditional clinical definitions in the past have limited exercise to high-intensity gym workouts. However, the authors of this study used fitness-tracking wearables to measure spontaneous everyday movements.
This allowed researchers to consider the biological impact of light- and moderate-intensity movements, such as walking, climbing stairs, and doing routine household chores. They found that everyday activities like these had a significant impact on emotional health.
The findings suggest that you don't always need structured, intense fitness sessions to experience the psychological benefits of exercise. Simply exceeding your personal baseline of movement triggers immediate mood- and energy-boosting benefits.
"As a practicing physician, I see every day how closely mental well-being is tied to overall health," said Bert Mandelbaum, a sports medicine specialist and orthopedic surgeon who was also not involved in the study. "Mental well-being isn't just the absence of illness — it's a state of emotional, psychological, and social balance that helps us manage stress, stay resilient, and engage meaningfully with the world around us."
"Research continues to show that exercise, especially outdoors, has measurable mental health benefits. Time spent in green spaces, whether it's a park, trail, or even a neighborhood garden, has been linked to lower cortisol, reduced blood pressure, and improved mood," he said.
Getting more movement into your day doesn't have to involve a grueling gym workout. Experts recommend starting small and keeping it simple. Whether it's a 10-minute walk, cleaning your floors, or taking the stairs, there are myriad ways to add more movement into your day.
"Find something you actually enjoy and make it fit into your life," said Houp. "In many circumstances, action comes before motivation. Making the action step small — like 15 jumping jacks — increases the likelihood of achieving it, and upon success, your body provides itself with a reward, reinforcing the likelihood you will take an additional action step, like 10 minutes of walking."
Houp described this process of starting with small actions that build motivation as a "snowball effect." "There will always be an excuse. Don't wait for the motivation, time, or energy. Start small and start now," she said.
Mandelbaum suggested adding an element of adventure to enhance the physical and mental health benefits. "Adventure doesn't have to mean extreme activities — it can be as simple as trying a new hiking trail, taking a beginner fitness class, kayaking, or exploring a new neighborhood," he said.
"These experiences encourage mindfulness, helping people stay present rather than caught up in daily stressors or digital distractions. Challenging yourself in small ways can also build confidence and resilience. Accomplishing something new — even something modest — can create a sense of achievement that supports mental well-being over time," Mandelbaum said.