Just a little movement can lift your mood

Swapping just 30 minutes of sitting for light activity boosts energy and mood the next day

Feeling sluggish?

A new study from The University of Texas at Arlington finds the fix may be as simple as swapping 30 minutes of sitting for light activity.

UT Arlington kinesiology Professor Yue Liao joined a research team from Monash University in Australia to track more than 350 young adults using wearable activity monitors. The study found that on days when participants engaged in light activity—such as walking or doing chores—instead of sitting, they felt better and more energetic the next day.

“This study indicated that light activity—where you don’t have to go to the gym or do intense exercise—can lead to better feelings the next day when it replaces sedentary behavior,” Dr. Liao said. “One doesn’t have to think, ‘I have to run,’ or ‘I have to do these big things.’ Just sitting less and moving more can have an immediate impact on your mood the next day.”

This finding is particularly relevant given current habits. A January 2024 study by smart seating company Kalogon found that 38% of U.S. adults sit nine or more hours a day. Replacing even a portion of that time with light activity can pay off in meaningful ways.

The research, recently published in Psychology of Sport and Exercise, found that light activity had the strongest link to boosting mood and energy the next day. Moderate to vigorous exercise, such as running or gym workouts, was associated with modest mood benefits, while sedentary time—sitting or lying awake—was linked to worse mood the next day. The study also examined sleep duration but found no clear effect on next-day mood among the young adults studied.

“We looked at the 24-hour movement behavior—sleep, exercise, sedentary time and light activity,” Liao said. “The 24-hour part is a unique piece because we’re not simply saying, ‘Do more of this.’ They all add up to 24 hours. From that perspective, if a person does more light activity in place of sedentary behavior, that predicts better mood the next day. That’s the key point.”

Liao also emphasized that the mood benefits weren’t about comparing one’s activity level to others. Instead, the improvements came from a “within-person” effect—making subtle, self-directed changes in daily activity.

In the end, Liao hopes the study demonstrates that making small changes relative to one’s usual routine is key to better overall health.

“Based on prior literature, we assumed exercise would be the clear factor, but our analysis mostly highlighted light activity,” she said. “You don’t have to work up a sweat to get benefits. Just moving a little more than your usual helps.”