Why Exercise is Key to a Happier Life

Let’s start with a quiz. Researchers explored how weight loss impacted happiness. What do you think they found? [I’ll share the answer at the end of the article]

Ask your question

• Those who DID lose weight were happier
• There was no difference
• Those who did NOT lose weight were happier

Happiness is a choice that can be particularly hard to make. Achievement often comes from sacrifice and struggle. Many of my fondest memories come after I persevered in some way. I may have set a goal and worked toward it, or faced a particularly tough circumstance and worked through it. Conquering a quest worth sharing, rather than scrolling through someone else's achievements, is what can truly bring joy.

When our bodies experience pain or stress, our immune system releases endorphins. Endorphins are neurotransmitters that bind to receptors in our brains to reduce our perception of pain. In simpler terms, endorphins are the body's natural drug for pain relief—and they're also released during pleasure, producing a feeling not unlike morphine.

That's part of why exercise is such a powerful tool. It decreases symptoms of depression, increases performance (academically and professionally), and boosts our overall mood. The lesson? We're happier when we're healthier and physically active.

Now, if you're a muscle-bound athlete hitting the gym twice daily, this probably isn't news. But that's not who I'm speaking to. I'm thinking more about the everyday guy—someone who exercises just enough to avoid buying new pants, or plays in a pickup basketball league on the weekends.

Happiness and Human Connection

Happiness is deeply rooted in our social bonds. Working out with others often makes physical activity more enjoyable and sustainable.

Here are some examples:

• Playing pickup basketball with friends (my personal favorite)

• Hiking with your spouse

• Attending gym classes with a workout buddy

Not all of us are weekend warriors, and that's okay. What matters most is that we get about 30 minutes of physical activity each day—whether walking, jogging, or playing a sport.

Track Your Mood to Stay Motivated

Dr. Laurie Santos, professor of Yale's renowned Science of Well-Being course, suggests a simple practice: track how you feel before and after your physical activity. That way, you can remind yourself of the positive feelings (like accomplishment) that can be overshadowed by the initial reluctance to get moving.

For most middle-aged people, regular exercise leads to greater happiness, which should be our focus.

Mental Health and the Male Dilemma

Consider the broader picture. Global unhappiness is rising, and men can be particularly vulnerable. Over six million men suffer from depression each year—and that's just the reported cases. Men are far less likely than women to seek help for depression, substance abuse, or major stressors.

Yet, for some, a healthy lifestyle isn't enough—they're chasing the "perfect body." But does this goal make us happier?

In fact, research says no.

The Trap of the "Perfect Body"

Researchers Jackson and colleagues followed 1,979 obese individuals enrolled in weight loss programs over four years. After the programs ended, participants were divided into three groups: those who lost weight, those who gained weight, and those who stayed the same.

The surprising result?

All groups experienced more depressive thoughts and feelings after the program, regardless of the outcome.

Even more surprising?

The group that successfully lost weight experienced greater depression than those who didn't.

Takeaway: Focus on Health, Not Perfection

Here's what that means for us:

Forget the perfect body programs.

Instead, focus on a happy, healthy lifestyle. Exercise for 30 minutes a day. Work out with friends or family. Set a goal that makes you feel good—maybe maintaining the same pants size or enjoying the movement process.

Because, in the end:

"Resolve to keep happy, and your joy and you shall form an invincible host against difficulties." – Helen Keller

Quiz Answer:

Jackson and colleagues found that individuals who were successful in the weight loss program became even more depressed than those who failed to lose weight.

So let's flip the script—prioritize how you feel, not just how you look.

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Citations

Santos, Laurie. “The Science of Well-Being.” Yale Course on Happiness. https://www.coursera.org/learn/the-science-of-well-being. Accessed 20 Aug. 2022.

Eid, M., & Larsen, R. J. (2008). The science of subjective well-being. Guilford Press.

Edwards, D. (2021, April 2). The 5 amazing benefits of outdoor exercise [infographic]. Primal Play. Retrieved September 16, 2022, from https://www.primalplay.com/blog/benefits-of-outdoor-exercise