Better mental health can be side benefit.

• Position: Exercise

If the prospect of six-pack abs or weight loss is not enough to get you into the gym, how about feelings of calmness or a heightened sense of energy? Light to moderate aerobic exercise can improve mood for two to four hours following the activity.

"These same positive benefits apply to children," notes psychologist Jack Raglin of Indiana University, Bloomington. "At the same time, it's becoming more and more challenging to find time for kids to have physical activity; they are overly scheduled-parents have to work at finding avenues for activity."

Raglin, a professor in the School of Health, Physical Education and Recreation, has conducted research examining overtraining syndrome, meditation, and other issues involving mood and exercise. His studies and others have found the following:

Aerobic vs. anaerobic. People are more likely to experience the mood-boosting benefits after aerobic activities such as jogging, lap swimming, or cycling, compared to activities such as strength training.

Taking it easy. Far from having to huff and puff, individuals can experience the benefits after just 20 minutes of light or moderate activity, such as a slow jog.

A pass for the cheerful? People who are clinically depressed experience the most mood-boosting benefits, but Raglin indicates that people who generally are relaxed already, with low levels of depression or anxiety, still can...