How Physical Activity Affects Mood & Well-being in Adults With Type 1 Diabetes
Research increasingly shows that physical activity plays a meaningful role in emotional well-being, particularly for adults living with type 1 diabetes. Recent findings highlight how daily movement—and inactivity—can influence mood, stress, and fatigue in real time, offering practical insights for improving quality of life.
A 2023 study examined both short-term and ongoing links between physical activity and well-being, demonstrating that even small changes in movement patterns can affect emotional states such as happiness, stress, excitement, and anxiety.
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Study Overview: How the Research Was Conducted
The study included 122 adults with type 1 diabetes and used an innovative, real-world approach:
• Accelerometers to objectively measure physical activity and sedentary time
• Daily smartphone-based Ecological Momentary Assessment (EMA) surveys
• 14 consecutive days of data collection, capturing activities and emotional states in real time
This design allowed researchers to observe moment-to-moment changes in mood associated with physical activity, rather than relying on retrospective self-report alone.
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Key Findings: Physical Activity, Sedentary Time, and Mood
1. Sedentary Time Is Linked to Lower Positive Mood
Increased sedentary behaviour was associated with reduced positive affect.
A statistically significant relationship was observed (r = −0.11, p < 0.001), indicating that more time spent inactive was linked to fewer positive emotional experiences.
Key takeaway: Reducing sedentary time may be important for supporting emotional well-being.
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2. Physical Activity Improves Mood and Reduces Fatigue
Engaging in any level of physical activity—including light activity—was associated with higher positive affect. Increased activity was also linked to reduced fatigue three hours later, suggesting both immediate and short-term emotional benefits.
Key takeaway: Even modest movement can boost mood and energy.
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3. Light Physical Activity and Increased Stress
Interestingly, higher levels of light physical activity were associated with:
• Increased stress (r = 0.21, p = 0.02)
• Increased diabetes-related distress (r = 0.30, p = 0.001)
This suggests that context matters. While physical activity generally supports well-being, certain forms or circumstances of activity may temporarily increase stress, particularly for individuals managing a chronic condition.
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Practical Implications for Daily Life
These findings offer important guidance for adults with type 1 diabetes—and anyone seeking to improve emotional well-being through movement.
Prioritize Regular Movement
Small, consistent increases in physical activity can improve mood and reduce fatigue. Walking, stretching, or light exercise throughout the day can have immediate emotional benefits.
Reduce Sedentary Time
Prolonged sitting is associated with lower positive affect. Setting reminders to stand, stretch, or take brief activity breaks may help counteract mood declines.
Balance Activity With Stress Awareness
While light activity is beneficial, it’s important to notice how different activities affect stress levels. Low-pressure options such as leisurely walking, yoga, or gentle movement may offer emotional benefits with less stress.
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Why Enjoyment Matters
Choosing physical activities you enjoy is essential for long-term consistency. Activities that feel rewarding—such as dancing, swimming, hiking, or walking—are more likely to be sustained over time.
Enjoyable movement:
• Enhances positive emotions
• Reduces stress and fatigue
• Strengthens motivation and follow-through
When activity feels meaningful rather than obligatory, it becomes easier to maintain a healthy relationship with movement.
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Conclusion: Movement, Mood, and Meaningful Change
This study deepens our understanding of how physical activity and emotional well-being interact in adults with type 1 diabetes. The findings highlight a dynamic relationship in which movement supports mood, sedentary behaviour dampens positive affect, and context shapes emotional outcomes.
Staying physically active supports not only physical health but also emotional resilience—especially during winter months, when shorter days and reduced activity levels can contribute to lower mood.
If you’re struggling to increase activity or noticing seasonal changes in mood, connecting with a therapist can be helpful. Therapy can support behavioural activation, goal-setting, and follow-through, helping you build sustainable habits that support both mental and physical well-being.
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Reference
Pham, L. T., Hernandez, R., Spruijt-Metz, D., Gonzalez, J. S., & Pyatak, E. A. (2023). Movement matters: Short-term impacts of physical activity on mood and well-being. Journal of Behavioral Medicine, 46(5), 781–790.
By Maddalena Aiello, MA Graduate Student
Edited by Dr. Jennifer Barbera, PhD, C. Psych
