Micro-Workouts for Mental Health

This chapter explores the emerging concept of micro-workouts, or “exercise snacks,” and their potential role in enhancing mental health and cognitive performance. While traditional exercise is well established in reducing risks of cardiovascular disease, diabetes, cancers, and psychological disorders, modern sedentary lifestyles and lack of time limit participation. Micro-workouts, typically lasting less than 15 minutes, provide a practical and accessible alternative through activities such as stair climbing, squats, brisk walking, or desk push-ups. Recent evidence highlights their influence on mood, emotional regulation, anxiety and depression reduction, and improvements in attention, memory, and learning, largely mediated by neurochemicals such as endorphins, serotonin, dopamine, and endocannabinoids. This chapter compares micro-workouts with longer sessions, explores underlying mechanisms, and outlines strategies for integrating these short bouts of activity into daily routines, aiming to make exercise more achievable and beneficial for a wide range of individuals.