Acute effects of ultra-short aerobic and resistance, yoga-based mobility, and mindfulness meditation sessions on mental health: a randomized online study.
Verena Marschin, Cornelia Herbert
Frontiers in Sports and Active Living 2026 DOI: 10.3389/fspor.2026.1774292 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 131 |
| Population | German adults from the general population and university students, aged 18-60 years, during the COVID-19 lockdown |
| Intervention | mindfulness meditation (MM) |
| Duration | Single 7-minute guided activity session, assessed immediately before and after |
| Measures | Perceived Stress Questionnaire (PSQ), Positive and Negative Affect Schedule (PANAS), State-Trait Anxiety Inventory (STAI) |
| Topics | Anxiety Meditation |
| Keywords | Affect Exercise Mindfulness meditation Physical activity Stress Ultra-short activity Yoga |
| Key findings | A single 7-minute guided activity improved perceived stress, negative affect, and state anxiety from pre to post across all three modalities, with no significant differences between endurance and strength physical activity, yoga-based mobility physical activity, and mindfulness meditation. Positive affect increased most after endurance and strength physical activity, less after yoga-based mobility, and almost not at all after mindfulness meditation, a difference that was marginally significant (p = .05). |
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.
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cites 17
- Physical Activity, Mindfulness Meditation, or Heart Rate Variability Biofeedback for Stress Reduction: A Randomized Controlled Trial Applied Psychophysiology and Biofeedback June 25, 2015
- The effect of ten versus twenty minutes of mindfulness meditation on state mindfulness and affect. Scientific Reports November 24, 2023
- Effect of a single session of yoga and meditation on stress reactivity: A systematic review. Stress and Health June 1, 2024
- Effectiveness of physical activity, mindfulness and mind-body therapies in improving mental health of university students: a systematic review of RCTS. Journal of American College Health April 22, 2025
- Effects of mindful physical activity on perceived exercise exertion and other physiological and psychological responses: results from a within-subjects, counter-balanced study. Frontiers in Psychology 2023
and 12 more in the library