The researchers have identified several movements like these that are recognizable in many cultures as inspired by joy: raise your arms; swaying from side to side, like concertgoers lost in the music; other rhythmic movements, such as jumping to the beat; or taking up more space, like dancers twirling, arms outstretched. These physical actions don’t just express a feeling of joy—research shows they can bring it on, too.
When people in several small studies were instructed to perform these types of movements, reported more positive emotions. And the opposite actions, such as sinking and shrinking, evoked sadness and fear. Another small study suggested that the effects of so-called joy moves are stronger when you can also see someone else going through the motions, in part because happiness is contagious.
The resulting eight and a half minute Joy Workout allows you to test these effects for yourself. It takes you through six moves of joy: reaching, swinging, bouncing, shaking, jumping for joy, and one I called “celebrate” that seems to throw confetti into the air. I based these moves on research and the moves that bring the most joy in my classes, among people of all ages and abilities. You should do the movements in any way that feels right, as big or as small and as fast or as slow as you like. If a move doesn’t feel right, repeat a previous one or make up your own, moving in whatever way feels joyful, powerful, playful, or graceful. The video shows a workout standing up, but you can also try it sitting down.
We added a soundtrack intended to enhance positive emotions. You’ll hear up-tempo songs in a major key, with a strong beat. If you have other favorite music that makes you happy, you can mute the video and play it instead.
Joy training is just one way to lift your spirits through movement. Consider this video as an experiment and an invitation to find your own joy of movement. There are many other science-backed ways to improve your mood with exercise:
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Move with others, in a class or training group, or casually with friends or family.
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Move to the beat of the music, whether it’s through traditional exercises like jogging or biking, or anything that gets your body moving, like air guitar, drumming, or singing karaoke.
Kelly McGonigal, PhD, is a health psychologist, professor at Stanford University, and author of The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage. She is a certified group fitness instructor who has been leading movement classes for over twenty years.
