When you’re having a bad day or are feeling down, the best way to increase your happiness may be to exercise. There is a strong link between exercise and improved mood and well-being. Give it a try. Go for a 30-minute walk whenever you’re feeling depressed and unhappy. You’ll notice your mood starting to increase throughout the walk. As you get back, you may notice that you’re feeling even happier.

This increase in happiness and well-being after exercise is caused by two different mechanisms in our body. The first is that exercise causes the release of brain chemicals like endorphins and other mood enhancers. This happens just a few minutes after you work out and the effect can last for a good 12 hours. The second part of the equation is that exercise also helps reduce the levels of stress hormones cortisol and adrenaline in the body. That means you’ll instantly feel less stressed. This one-two punch can have a powerful effect on how you feel. Something as simple as a brisk walk can immediately help you feel better.

For best results, you want to exercise a few times per week. Take some time during your lunch break to go for a walk or fit a quick workout in before you head to work in the morning. It doesn’t matter what you do, as long as you start moving around and get that blood pumping. Pick activities you enjoy that you will stick with.

In addition to the everyday mood booster you get from exercising regularly, there are quite a few additional long-term benefits. Exercise is good for your health and you will start to get fitter and even slimmer and more toned if you stick with it. This, in turn, will improve how you feel and how you feel about yourself. That added confidence can be a tremendous mood booster.

For best results, try to get as much exercise as you can outside. Fresh air and sunshine add to a feeling of well-being. Come up with some simple things you can start doing right now. Maybe it’s going for a walk each afternoon. Perhaps it’s taking up jogging. Maybe it’s signing up for a Yoga or Pilate’s class at your local community center, or maybe it’s joining a basketball team. It doesn’t matter what you choose to do as long as you make it a goal to get more active and move around. Switch it up and plan a group hike for the weekend or dust off your bike. There’s a lot of fun ways to move around and enjoy the world around you.