Actually, we should have known – there is a link between happiness and exercise. Studies show: The happiest countries in the world are also the ones with the most athletes*. Here are the global facts about happiness – and how you can easily make your life happier and healthier.
What is happiness? Standing on a peak and breathing in the fresh mountain air? Lifting weights in the gym and getting out of breath? Watching a football match on TV and cheering for your team? Yes, all of these things make us happy. But from a statistical point of view, happiness can also be defined: In the World Happiness Report, which is published regularly, experts* analyze where the happiest people live. The six key factors are:
- social support
- income
- health (especially mental health)
- Freedom
- Generosity
- absence of corruption.
For years, the Scandinavian countries have been at the top of the rankings. Germany, on the other hand, is in 24th place in 2024.
“The average level of happiness and our country rankings for both emotions and life evaluations have remained remarkably stable over the three years of COVID-19,” notes economist John Helliwell. In 2024, too, the top ten countries in the rankings remained largely unchanged from previous years. However, for the first time in 2024, rankings distinct ones have been established according to age groups which in many cases deviate significantly from the overall ranking. Lithuania tops the list for children and young people under 30, while Denmark is the happiest country in the world for people over 60. Neuroathletics: A Gamechanger or Placebo Training?
The positive effects of sports activity are undeniable. The body produces more serotonin and dopamine, the hormones of happiness. In addition, physical activity reduces stress levels, because the hormone cortisol is reduced. In 2018, scientists from Yale and Oxford Universities analyzed data from 1.2 million Americans* and even came to the conclusion that sports make you happier than money. It is therefore not surprising that there is a link between sports and happiness.
A high quality of life, a good education system, social security, a strong social network, but also the beauty and breadth of nature - all this makes Scandinavians* happier than most of their European neighbours. And what is even more striking is that in the Scandinavian countries, people regularly and extensively do sports. According to the World Happiness Report, Finland, Denmark and Iceland occupy the top places. Sweden and Israel are also in the lead - the inhabitants of these two countries feel a high level of satisfaction. A liveable city of the future: Denmark sets an example
Walking, aerobics or high-intensity interval training - which sport actually makes you happier? According to researchers* from the Finnish University of Turku, the answer is unequivocal: HIIT. When they compared the amount of endorphins in the body after a moderate aerobics session and a one-hour high-intensity interval training (HIIT) session, they found that the participants in the HIIT group had significantly more of the happiness hormone in their blood. This was confirmed by Chinese researchers from Shenzhen University in a comparison of previous studies; however, a ten to thirty-minute workout can already improve your mood. Anaerobic training: how to burn fat properly
Another study from the University of Turku was able to show that endurance sports such as running, cycling or swimming even help to combat severe depression. It has also been proven that sports help older people to reduce psychological problems and improve their mental health. For example, a study conducted on women in Iran concluded that an eight-week Pilates course already had a positive effect on the participants' depression and happiness levels*.
German doctor, cabaret artist and happiness researcher Eckart von Hirschhausen sums it up: "When muscles cry, the brain laughs!" And in his article for the German magazine Stern explains: "Those who run more often even see new brain cells grow. It has been proven that physical training produces a natural antidepressant, the 'VGF nerve growth factor inducible protein' - a kind of fertilizer for lettuce." Read more on the topic of mental health
However, for those who, due to health problems or because they are new to sports*, want to start exercising slowly at first, forest bathing is recommended. The positive effect on the psyche is now more than confirmed: Inhaling phytoncides (including essential oils) from plants has a stress- and blood pressure-reducing effect in humans. The heart rate also stabilizes during forest bathing and thus also contributes to calming down, stress reduction and general satisfaction in humans.
Time spent outdoors is time for well-being. Professors Gill Pomfret and Carola May have come to the conclusion that increased well-being is also linked to the experience of adventure. In their study, the English and German scientists analysed the main research concepts regarding well-being and adventure experiences. So don't hesitate to get out into nature and experience an adventure - such as diving into a cold lake.
Running alone in the forest or playing tennis together - whether we prefer individual sports or exercising with like-minded people is a purely personal question. In New Zealand, scientists* have found that organised sport has unique additional benefits for well-being. According to their study, the feeling of happiness among already active young people could be further increased by organised group sport. Group partycycling for an extra fun factor
People who do not want to exercise, but regularly attend sporting events, enjoy watching sports broadcasts on TV or streaming, read sports news or talk about sports with other people - all of this is also positively associated with happiness. At least that is the result of a Spanish study conducted in 2021. Online chess: from Netflix hit to eSports phenomenon
Between data and intuition: common sense for healthy training
In Germany (incidentally the 24th happiest country in the world), there is already the "Rezepte für Bewegung" (Recipes for Physical Activity) initiative of the German Olympic Sports Association. The aim is to encourage people to exercise more and adopt a more active lifestyle. Family doctors "prescribe" their patients* more physical activity by means of an information leaflet and recommend that they take part in a sports programme in one of the 14 regional sports federations.
Canada (15th), meanwhile, is banking on the "green prescription pill": Dr. Melissa Lem, a physician, launched the PaRX initiative. Under the program, health care providers prescribe their patients* time spent in nature. Those who receive the prescription and live near a national park can even access it for free.
In 2018, the Australian Government adopted its first National Sport Plan (Australia is ranked 10th in the World Happiness Report). According to then Minister for Sport Bridget McKenzie, her sweeping forward-looking document, Sport 2030, aims to set out a clear path for government action to support grassroots sporting organisations and increase participation for better health and wellbeing: “We need new ways to focus on and invest in sport and physical activity to realise our potential as a nation.”
