Our emotions can change from moment to moment – one minute you might feel full of energy, the next you’re stressed, frustrated or just plain tired. Other days your emotions may feel overwhelming, or seem out of control. The good news is that we all have access to a simple and powerful tool to help manage our feelings: exercise. While it won’t magically solve all problems, movement can make a huge difference to how you feel, giving you a natural mood boost when you need it most.
How does sport affect your mood?
When you move your body, your brain releases feel-good chemicals such as endorphins, dopamine and endocannabinoids. This means that no matter what kind of exercise you do, you’re likely to feel happier and more balanced afterwards. On top of that, regular physical activity helps with sleep, heart health and overall fitness. But the best part? You can choose a type of exercise based on how you feel – or how you want to feel. Whether you need to burn off frustration, calm a racing mind or shake off tiredness, there’s a sport or activity that can help.
That’s because different sports release more of particular feel-good chemicals depending on the intensity, type and social aspect of the activity. This means you can influence your mood in different ways depending on which sport you practise – to feel less stressed, more energised, more powerful or less lonely.
Match your moves to your mood
Work out how you’re feeling, then pick a sport to match
Feeling stressed?
Try yoga or swimming
Sometimes life is stressful – whether it’s friendship issues, exam pressure or worrying about the future – but the good news is exercise can be a powerful stress reliever. Activities with steady, repetitive movements, such as swimming or yoga, help reduce cortisol (the stress hormone) and boost serotonin, leaving you feeling calmer and more in control. If you’re new to yoga, don’t worry – there are plenty of guided videos on YouTube, including Yoga With Adriene, to help you get started. Try half an hour of movement to ease your mind and body.
Feeling tired?
Try skipping, cycling or walking
It might seem counterintuitive, but exercising when you’re tired can actually boost your energy levels – as long as you choose the right activity. Gentle movement, such as a short bike ride, a quick skipping session or a brisk walk, increases blood flow and oxygen to your brain and muscles, helping you feel more awake. Exercising outdoors is even better, as fresh air can further enhance your energy levels. Just 15 minutes of light activity can make a big difference, leaving you feeling refreshed and ready to take on the day.
Feeling sad?
Try football, netball or dancing
When you’re feeling down, it’s easy to want to stay indoors, but getting outside and joining a group sport can make a big difference. Not only do you get the benefits of exercise, but team activities help you feel more connected and less alone. Competitive sports such as football, netball or hockey offer a sense of accomplishment as well as the satisfying feeling of being part of a team, while dancing – whether with friends, family or solo – is just plain fun!
Feeling angry or irritated?
Try HIIT, boxing or running
Anger can be tough to deal with, whether it’s the result of an argument, a frustrating situation or something out of your control. Instead of bottling it up, high-intensity exercise can be a great way to release built-up frustration. These activities trigger a rush of endorphins, which can help to reduce anger and boost your mood. Running is simple – just lace up your trainers and go, and there are plenty of HIIT classes to follow on YouTube. If boxing interests you, you could invest in a punching bag at home or, even better, join a local boxing club to learn proper techniques and meet like-minded people.