Endorphins After Exercise: How Long Will It Last After a Workout?

The endorphins released during exercise can dramatically brighten your mood, but how long will this feeling last? Read on to find out.

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Nevena Radulović - Editor for Trim Down Club
Edited by Nevena Radulović

Updated May 3, 2023.

A fit woman in workout clothes standing with her hands on her hips and smiling

You may have heard of the 'runner's high,' or stumbled upon athletes' reports of feeling a sudden boost of energy and confidence that pushes them to take their game to the next level. That's the power of endorphins!

These feel-good hormones are released when you exercise or do other activities such as sex, listening to music, or dancing. However, the effect of endorphins isn't permanent, so we'll take a look at how long this good feeling can last after exercise.

» Find out why working out makes you happier

How Do Endorphins Work?

When endorphins are released, there's a sudden reduction in fatigue levels. They also brighten your mood dramatically, making you suddenly feel very positive, and reduce both pain and stress, leaving you feeling good about yourself.

Endorphins are released by both your central nervous system and the pituitary gland, playing a vital role in how your body manages pain and pleasure. These hormones work by binding to the brain’s opiate receptors to trigger euphoric feelings and reduce the sensation of pain.

How Long Do Endorphins Last After a Workout?

The runners high from an endorphin release may last only a few minutes to give you that sudden burst of energy and pain relief you need to push through that final leg of the race and past the finish line. But the overall sense of happiness and feeling good can last for hours and even for the rest of your day.

How long endorphins will last is highly dependent on the intensity and duration of your workout and several biological factors. So, it's not the same for everyone.

» Can a 7-minute workout release endorphins and burn fat? Find out here

What Are the Best Exercises for Releasing Endorphins?

The best exercises for releasing endorphins are:

  • High-intensity interval training
  • Dancing
  • Swimming
  • Hiking
  • Tennis

You can do both aerobics and cardiovascular exercises to stimulate endorphin release. Yoga and breathing exercises also release feel-good hormones that relieve stress.

Stimulate Endorphin Release With the Right Workout

Although the effects of endorphin generally last longer the longer you work out, you don't have to set aside hours for exercise. Even a well-planned 7-minute workout such as the One and Done Workout is enough to trigger the release of endorphins with lasting effects. Endorphins after exercise reduce pain and stress, leaving you feeling good for hours afterward.

» Enjoy the effects of endorphin release with the One and Done Workout