Does Cardio Exercise Help Elevate Your Mood?

Studies show that regular exercise can alleviate stress, anxiety, depression and feelings of anger. Also, increased physical fitness due to exercise — and the resulting improvement in appearance and physical well-being — may boost a person's self-esteem, which also influences mood. While even a little activity can make a difference in physical and emotional well-being, a higher-intensity cardio workout may offer even greater benefits.

Hormones and Mood

Some of the emotional benefits of exercise are caused by changes in physical chemistry. Specifically, a good workout can raise blood levels of endorphins, hormones that induce a feeling of happiness and well-being. Exercise also raises levels of serotonin, a neurotransmitter, in the brain. Neurotransmitters aid communication between brain cells; a sufficient quantity of them induces calm. Besides raising the feel-good chemicals, exercise also lowers chemicals associated with stress, such as adrenaline and cortisol, resulting in a slower heart rate, relaxed blood vessels, lower blood pressure and a more relaxed mood.

Fitness and Self-esteem

With regular cardio exercise, you tone muscle and reduce bodily fat stores, sculpting a leaner physique. Regular exercise also improves blood circulation and raises collagen production, resulting in healthier, more youthful skin. That same improved circulation also increases the delivery of nutrients and oxygen to the brain so you can think better on your feet. All of these — a fitter body, more youthful appearance and quicker brain — often provide a welcome boost in self-esteem.

Rest vs. Exercise

University of Texas researchers studied the effects of exercise and rest on patients diagnosed with major depressive disorder. One group of patients rested for 30 minutes and the other group exercised at 60 to 70 percent of their maximum heart rate for 30 minutes. Both groups reported reduced stress, tension, fatigue, depression, psychological distress and anger. However, only the exercising group attested to feeling a "significant" improvement in vigor and positive well-being.

Exercise Intensity

As few as 10 or 15 minutes of exercise may help alleviate anxiety and depression, MayoClinic.com says, but doing 30 or more minutes per day, three to five times per week, may "significantly improve" symptoms of depression. Researchers at the University of New Orleans studied the effects of step aerobic workout intensity on mood in men and women. Subjects were divided into four groups, based on the two genders and two workout intensity levels quantified by target heart rates: less than or equal to 60 percent of maximum heart rate; and less than or equal to 75 percent of maximum heart rate. All four groups reported increased vigor and decreased tension, anger, fatigue and depression. However, groups working out at higher intensities reported feeling less fatigue and anger than did those working out at lower intensities.

Reversal of Effects

Even as a new exercise program can raise your mood, a sudden cessation of exercise can lower it. According to the American College of Sports Medicine, researchers found that regular, moderate exercisers who stopped working out for one week reported feeling fatigue, decreased vigor and greater tension. After two weeks of inactivity, those feelings of fatigue intensified and subjects reported also feeling depressed and guilty. Participants who started the project in the best physical condition experienced the greatest decrease in fitness after two weeks of inactivity — and reported the highest levels of depression.