By Real Age

Spend 20 easy minutes doing this and you could help guarantee a good mood for 12 hours: walk.

That’s what a recent study revealed. A short, moderately paced workout produced feel-good brain chemicals that lasted up to 12 hours afterward.

Step Up to Happy
In the study, college students either rested quietly for 20 minutes or cycled on a stationary bike for the same amount of time. And the cyclers weren’t even really pushing it. They merely exercised at a mild to moderate pace (60 percent of maximum heart rate). Both groups reported lower levels of negative emotions — like anger, depression, fatigue, and tension — immediately after the experiment as well as 2 hours later. But only the cyclers continued to enjoy their happier mindset a full 12 hours after the workout session. (Here’s another easy way to brighten your mood.)

Attitude Adjustment
Yep, it all boils down to those mood-enhancing brain chemicals that exercise is so good at producing. Here’s the catch, though: For an ongoing effect on your temperament, you need to exercise all or most days of the week — not just once in a while. So lace up those walking shoes. It’s only 20 minutes out of your day, right? And here are some ways to help those 20 minutes fly by:

• Use the buddy system. Find out how an exercise friend boosts endorphin production even more.
• Picture yourself breezing through it. Here’s how a mental-image pep talk helps.
• Wind down first. Discover how a well-rested mind helps your workout.

Eat your way to a happy heart. These nontraditional but oh-so-healthy comfort foods can get you there.

Mood enhancement persists for up to 12 hours following aerobic exercise: a pilot study. Sibold, J., Berg, K. M. Medicine & Science in Sports & Exercise 2009 May;41(5):40.

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