In many cases, exercising is used to cope with stress, not as a means of fitness or weight loss. A run or lifting weights at the gym can make you feel happier and less depressed or anxious. Studies have also shown that exercise promotes the release of happy hormones, and regulates stress, metabolism, blood pressure, cholesterol, and body weight. For people with comorbidities, experts recommend a safe limit of 150 minutes of moderate to high-intensity exercise per week. The Joy Workout is designed by a health psychologist and combines movements to demonstrate positive emotions, but many people find it challenging due to time constraints. An expert shared her eight-and-a-half-minute Go-To Joy Workout.

Joy Workout: 

There are recognizable joyous moves in Kelly McGonigal's Joy Workout, designed to enhance positive emotions. Start by swaying gently from side to side, throwing the fists up, and doing jumping jacks after. Experts say the routine is worth it, even though it sounds like a wake-up call for the spine. The joy section also involves jumping up and down when a fan celebrates their victory. There are also the following movements:

Spreading out your hands while spinning

Tossing and turning

Dancing to the beat

McGonigal's exercise routine consists of movements that are not considered conventional workouts but have been shown to elevate moods, even in small amounts. Experts wrote in the New York Times that the aim is to maximize people's enjoyment of their bodies through a routine. 

Using the research I leverage in those classes, McGonigal created a happiness workout to maximize the joy people get from moving their bodies.

Participants in several studies reported positive emotions after performing these movements. The other actions included shrining, sinking, and evoking sadness and fear.

There are six happy moves in the Joy Workout:

• Reach
• Bouncing
• Be shaken
• Take a jump
• The sway

Music with a strong beat was also added to the study to enhance positive emotions.

Exercise can also elevate your mood in other ways People can also try these other activities to improve their mood in addition to the Joy Workout:

• Engage in group activities with your classmates or teammates - go out with your family and friends
• Active sports or games should be played with a friendly spirit
• Make use of a park or natural space to move outdoors
• With some music playing, go for a jog or cycling session
• You can move your body to drums, air guitar, or even karaoke.

The tips and suggestions in this article are for general information only and should not be construed as professional medical advice. Make any changes to your diet or fitness program after consulting your doctor.