We’ve long known that getting exercise can help to improve mood.

Consider that line from Elle Woods in Legally Blonde: “Exercise gives you endorphins. Endorphins make you happy,” she explains, referring to happy hormones produced during exercise.

Still, many Americans don’t get enough exercise and around 100 million suffer from obesity that leaves them at risk of developing chronic disease that can be deadly.

Now, a new review – the largest of its kind, including data from 8,000 people and more than 60 studies – has determined getting exercise improves mood and raises energy levels for most people. And having more energy and feeling better also leads to being more active.

You don’t need to do two workouts a day to reap the rewards, either, researchers say. Just walking or taking the stairs is enough.

“You don’t need a gym session to feel better. An increase above your own usual activity level will bring mood-enhancing benefits, especially by helping you feel more energetic,” University of Texas at Arlington researcher Yue Liao, a co-author of the international review, explained in a statement.

“Think about it as competing against yourself instead of others. Understand your own baseline and gradually add more steps or active minutes,” she said.

And, people with poor mental health see the most benefit, too, the researchers said.

Although the data did not reveal why that was the case, past studies have shown exercise eases symptoms of mental health conditions, such as depression and anxiety.

However, there were some contradictory results in past studies regarding the effects of exercise and individual responses, project coordinator professor Markus Reichert, at the German Central Institute of Mental Health, noted in a statement.

“Our findings show that people with low well-being in particular seem to benefit from physical activity. This underscores the potential of non-exercise activity for psychologically vulnerable groups,” he said.

So, what can you do to make sure you’re getting the most out of your days and activities?

Just changing your position from sitting to walking was tied to increased wellbeing.

But it could be as simple as cleaning around the house, gardening or doing other chores. There are more mental benefits to spending time outside, too.

Just 30-45 minutes in a garden a day may burn up to 300 calories, according to the Detroit Medical Center.

“When you move, different parts of your body start to react and respond, even if you don’t feel it right away. As this study suggests, physical activity can also lead to immediate improvements in mood,” said Liao.

American adults should get up to 150 minutes of aerobic activity and two days of strength training a week to maintain optimal health, according to the U.S. Centers for Disease Control and Prevention.