Acute effects of ultra-short aerobic and resistance, yoga-based mobility, and mindfulness meditation sessions on mental health: a randomized online study.

Abstract

Ultra-short activity bouts (<10 min) may represent scalable, low-barrier strategies for improving mental health, an increasingly important goal due to rising stress levels and the need for preventive approaches. Both physical activity (PA) and mindfulness-based practices are associated with psychological benefits but are assumed to operate through partly distinct mechanisms (e.g., physiological activation and affective stimulation in movement-based activities vs. attentional and emotional regulation in mindfulness practices). However, direct comparisons between these modalities in ultra-short formats remain scarce. This randomized online study therefore examined the acute effects of three brief activities-endurance and strength PA (ESPA), yoga-based mobility PA (YMPA), and mindfulness meditation (MM)-on perceived stress, positive and negative affect, and anxiety during the COVID-19 lockdown. German adults from the general population and university students (N = 131; 18-60 years) were randomized to ESPA (n = 40), YMPA (n = 45), or MM (n = 46). Participants completed a 7-min guided activity, preceded and followed by assessments of perceived stress (PSQ), positive and negative affect (PANAS), and state anxiety (STAI). Linear mixed-effects models examined group, time, and Group × Time effects while adjusting for age, gender, leisure-time physical activity, and student status. Across conditions, significant improvements from pre- to post-intervention were observed for perceived stress, negative affect and state anxiety. However, no significant Group × Time interactions were detected, indicating that modalities did not differ in their acute effects. The interaction for positive affect was marginally significant (p = .05). Positive affect increased most strongly following ESPA, whereas smaller changes were observed in YMPA and almost no change occurred in MM. Baseline distress levels were elevated, consistent with the pandemic context. Findings suggest that even a single ultra-short online activity session can produce immediate improvements in key mental health indicators. Comparable benefits may reflect shared regulatory mechanisms linking physical activity and mindfulness practices. Movement-based activities may additionally enhance positive affect. Ultra-brief online PA and mindfulness sessions appear similarly effective for short-term improvements in stress, anxiety, and negative affect. Such scalable micro-interventions may inform mental health promotion strategies in everyday settings.