Woohoo, well that’s good news for us sofa or chair huggers!

If you’ve been feeling sluggish or low-energy, the solution might be simpler than you think: just move a little more. A new study from the University of Texas at Arlington found that replacing even 30 minutes of sitting with light activity, like walking around your home or doing easy chores, can improve your mood the next day.

Researchers tracked more than 350 young adults for up to 15 days using wearable sensors. They monitored daily movement, sleep, and activity levels around the clock.

Here’s what they discovered:

Sleep duration did not significantly affect next-day mood in this study

Light activity had the strongest link to improved mood and energy the next day

Moderate or vigorous exercise also helped, but the effect was smaller

Sitting for long periods was linked to worse mood the following day

The team emphasized that the benefits come from personal changes, not from comparing yourself to others. Even small improvements—like walking a bit more than usual—made a measurable difference.

This is especially important considering that about 38% of U.S. adults sit for nine or more hours a day, according to a 2024 survey.

The takeaway is encouraging:

You don’t need a workout routine to boost your mood: just sitting less and moving more can help.

So get up and take a short walk. Park your car a bit further from where you’re going to get a few more steps in. Remind yourself to get up every hour during the day and take a stroll for five minutes. Every drop of movement helps.