We added a soundtrack aimed at enhancing positive emotions. The video shows a standing workout, but you can also try it seated. If a movement doesn’t feel right, repeat a previous one or invent your own, moving in any way that feels joyful, powerful, playful or graceful. You should do the moves in any way that feels good - as big or as small and as fast or as slow as you like. I based these moves on research and on the movements that produce the most joy in my classes, among people of all ages and abilities. It leads you through six joy moves: reach, sway, bounce, shake, jump for joy and one I named “celebrate” that looks like tossing confetti in the air. The resulting eight and a half–minute Joy Workout lets you test these effects yourself. Another small study suggested the effects of so-called joy moves are stronger when you can see someone else doing the movements, too - in part because happiness is contagious. And opposite actions, such as sinking and shrinking, evoked sadness and fear. When people in several small studies were instructed to perform these kinds of movements, they reported more positive emotions. These physical actions don’t just express a feeling of joy - research shows they can also elicit it. Researchers have identified several movements like this that are recognizable in many cultures as inspired by joy: reaching your arms up swaying from side to side, like concertgoers losing themselves in the music other rhythmic movements, such as bouncing to a beat or taking up more space, like dancers spinning, arms outstretched.
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