March 13, 2026, 8:38 am | Read time: 7 minutes

Many people feel better after exercising, enjoy an improved body image, experience mental clarity, and might even say that exercise boosts their happiness. Some also develop better self-esteem through exercise. Although it’s often challenging to overcome the inner couch potato and motivate oneself to exercise, the reward is almost invariably an enhanced sense of well-being afterwards. Or could it be that we are merely perceiving the positive psychological effects of sport? Studies shed light on the question of whether sport really makes us happy.

Not Only Intensive Sport Makes You Happy

When we exercise, the body releases messenger substances and hormones that increase our well-being. The hormones released include endorphins, serotonin, and dopamine, which are commonly known as happiness hormones. At the same time, hormones that cause stress and anxiety are suppressed. So it’s no wonder that sport is considered a happiness booster.

Nevertheless, until a few years ago, there was relatively little scientific knowledge about how physical activity affects mental health. This is exactly what a large study published in 2015 wanted to change.^.1 It analyzed data from 11,637 people from 15 European countries. All test subjects had to classify their state of happiness on a six-point scale between happy and unhappy. They were also asked to provide information about their physical activity and where it took place—whether at home, at work, or during leisure time, for example. The results were adjusted for influencing factors such as gender, age, country of origin, general health, relationship status, employment, and education.

The scientists found that the higher the level of physical activity, the higher the happiness level of the test subjects. According to the study results, the people who rated themselves happiest were those who

• had a lot of exercise at home,
• had some exercise at work,
• did a lot of exercise in their free time.

This study shows that it doesn’t necessarily have to be sport in the traditional sense to increase your own happiness level. Sufficient physical activity in everyday life is also sufficient.

Active Individuals Are Generally Happier Than Those Who Are Inactive

A study in which 8122 Irish students were surveyed came to a similar conclusion.^.2 They were also asked to indicate their level of happiness on a scale. They also had to rate their general state of health and mental health. And, of course, they were also asked how often they took part in sport or physical activity.

The analysis revealed that merely 64.3 percent of the students met the recommended 150 minutes of light or vigorous exercise per week. The proportion was significantly higher among men (72.1 percent) than among women (57.8 percent). It was found that those students who met the recommended exercise guidelines of at least 150 minutes per week rated themselves healthier and happier overall than their less active peers.

Marathon Runners Are Less Depressed

Long-distance runners in particular often rave about the so-called “flow” or “runner’s high.” This is a state of happiness when you feel completely free and detached. This usually happens when the training intensity is not too high, so that the body is in metabolic equilibrium. You suddenly feel like you are running on your own, hardly feel the effort, and have the feeling that you could go on running like this forever. It is a feeling of happiness.

A study from 2020 wanted to find out exactly how happy marathon runners are.^.3 It compared 100 marathon runners with 46 sedentary people of a similar age. All of them had to answer extensive questions that not only determined their level of happiness, but also their moods, such as anger and rage, as well as their susceptibility to depression. The marathon runners had to answer these questions six times during the six-month study period.

The results were astonishing: the marathon runners showed fewer depressive symptoms and more positive moods compared to the sedentary subjects. The mood was notably positive and stable 24 hours following a marathon. The researchers conclude that more than the recommended 150 minutes of exercise per week could help to treat depressive symptoms.

Even a 10-Minute Run Every Day Makes You Happy

Although endurance sport is not only good for the cardiovascular system, but also for the psyche, many people find it hard to get into it. Either they find the training sessions and pace too monotonous or they don’t feel like exercising for longer than an hour. Not to mention running a marathon. But there is good news: Even ten minutes of exercise a day can increase feelings of happiness.

A Japanese study has investigated how a short, spontaneous run affects people’s well-being and mental performance.^.4 After a ten-minute run at a moderate pace, the test subjects had to complete a test to determine their ability to process conflicting information. During the test, brain activity was measured. For example, one of the tasks was to read out the word “red” even though it was written in green. Because this confuses our brain, the reaction time was measured until the word was read out correctly.

The researchers found that after the short run, the gap in reaction times narrowed and the part of the brain that regulates mood and thinking (the prefrontal cortex) became more active. The participants also reported a better mood after the run.

“Considering the amount of executive control required to coordinate balance, movement, and propulsion during running, it is logical that neuronal activation in the prefrontal cortex would be increased and other functions in this region would benefit from this increase in brain resources,” says study author Professor Hideaki Soya. In plain language, this means that when we jog, we stimulate the part of the brain that also regulates our thinking and mood. Running, therefore, makes us happy for neuronal reasons.

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Strength Training Also Has a Positive Effect on the Psyche

Strength training has been used for years as a therapeutic measure against depression and is also said to reduce symptoms of anxiety disorders. Conversely, mentally healthy people should also be able to benefit mentally from strength training. In a 2020 study, researchers from the University of Limerick (Ireland) and various US faculties found that strength training with weights and bodyweight training can prevent mental illness.^.5

The study participants were 28 physically healthy women who reported that they did not suffer from an anxiety disorder or depression. Half of them carried out weight and bodyweight training to a moderate extent over a period of eight weeks, while the other half served as a control group. The subjects’ anxiety levels were measured before and after the study period. This was very low in both groups, as there were no patients with a history of psychological stress. In the group that completed the strength training, however, the values actually improved.

Conclusion

Exercise contributes to happiness, a fact supported by scientific evidence. However, research is still in its infancy. There are still many questions: Which type of sport makes you happiest? How intensively should you exercise in order to have a positive effect on your psyche? And does doing sport alone or with friends make you happier? Some studies show that endurance sport in the form of running, in particular, lifts the mood and can even help against depression. This can probably also be applied to other endurance sports such as swimming and cycling. It doesn’t necessarily depend on the intensity. Even a ten-minute run every day or 150 minutes of moderate exercise per week has a positive impact on our happiness. And according to studies, strength training also seems to have a positive influence on our mental health.