Music and atmosphere
Music often makes exercise feel a little easier and more pleasant, especially at easy-to-moderate effort. It changes how hard exercise feels, not how hard your body is working. Choose music you enjoy, keep the volume moderate, and treat it as an optional extra.
At a glance
- Music often makes exercise feel easier and more pleasant: it tends to lower how hard activity feels and to lift your mood while you move1,2.
- It changes the feel, not the work: your heart rate stays much the same with or without music1,3.
- Choose music you like, ideally with a clear, steady rhythm, and try it first on an easy or moderate activity such as a walk.
- It's an optional extra. Plenty of people prefer to exercise without it, and that's fine.
- Outdoors, keep the volume low so you can still hear what is around you.
Does music help you exercise?
For many people it does, a little. Music tends to make exercise feel easier and more pleasant. It is linked with lower perceived effort, meaning the activity feels less hard1. It is also linked with a better mood while you exercise2. At low-to-moderate intensity, such as a steady walk, music lowered perceived effort by about 10%, but this doesn't seem to hold once exercise gets hard4. Mood seems to improve at every intensity, although by how much varies4. Music picked for its motivational qualities seems to help most5.
It changes how hard exercise feels, not how hard your body is working. Heart rate doesn't change meaningfully with music1,3, and lower effort doesn't mean your body is under less load6. So don't use how easy it feels as your only guide to how hard you're going. If something hurts or feels wrong, don't push on because the music makes things seem easy.
The results may not hold equally for everyone, including people with health conditions, so treat music as something to try rather than a promise.
What to choose: music you like, picked by you, with a rhythm that suits the way you move, may be more likely to improve the experience. The benefit may be smaller in very hard efforts1. For recreational exercise, music can be a low-risk extra when it is music you like, it motivates you and its rhythm is clear1.
Outdoors, keep the volume moderate, low enough that you can hear your surroundings. Using a phone while crossing a road, especially texting, is linked with more close calls and hits, and with less looking left and right7,8. Stay alert near roads.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
For anything else, such as a sore muscle or joint, ease off, and get advice from a doctor or other health professional if it persists or gets worse.
Quick answers
Does music help you keep going with exercise over time?
It isn't clear yet whether music helps people keep exercising over months. It can make a session feel more pleasant on the day, so it's a fair thing to try, but don't rely on it alone. A regular time, a short routine and a plan for busy days matter as much.
Should I walk in time to the beat?
You don't have to. Music with a clear, steady rhythm that suits the way you move may make exercise more pleasant. How closely to match your steps to the beat isn't clear yet, so let a comfortable pace lead, and pick songs that suit it.
Related guides
- GuideSetting up home for activityYour home doesn't need to become a gym. Start with a safe, clear spot near something sturdy to hold, count everyday movement as activity, and exercise with other people where you can. Keep things simple and regular.
- GuideParks, paths and green spacesParks, paths and green spaces tend to go with more activity, especially when they are close to home, feel safe and give you a reason to go. They are a helpful nudge, not a guarantee, so start with short walks nearby and build up gradually.
Sources
- Yang L, Zhao B, Teng X, Chen Z, Qiu D (2026). Effects of listening to music during aerobic exercise on performance, fatigue, and psychological responses in physically active adults: a systematic review and meta-analysis. Frontiers in Sports and Active Living.
- He X, Zhang M, Li S, Jia J, Xu B, Wang X (2025). Effects of music on affective responses to acute exercise: A meta-analytic review and multilevel meta-analysis. Applied Psychology.
- Terry PC, Karageorghis CI, Curran ML, Martin OV, Parsons-Smith RL (2020). Effects of music in exercise and sport: A meta-analytic review. Psychological Bulletin.
- Karageorghis CI, Priest D-L (2012). Music in the exercise domain: a review and synthesis (Part I). International Review of Sport and Exercise Psychology.
- Karageorghis CI, Priest D-L (2012). Music in the exercise domain: a review and synthesis (Part II). International Review of Sport and Exercise Psychology.
- Skalniak K (2026). The Influence of Music on Exercise Performance and Perceived Exertion: A Narrative Review. Quality in Sport.
- Simmons SM, Caird JK, Ta A, Sterzer F, Hagel BE (2020). Plight of the distracted pedestrian: a research synthesis and meta-analysis of mobile phone use on crossing behaviour. Injury Prevention.
- Thompson LL, Rivara FP, Ayyagari RC, Ebel BE (2013). Impact of social and technological distraction on pedestrian crossing behaviour: an observational study. Injury Prevention.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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