Comparing between 30 Minutes and 60 Minutes Aerobic Activity towards Mood, Resilience and Motivational State on University Students

Leong, Yung Wern (2025) Comparing between 30 Minutes and 60 Minutes Aerobic Activity towards Mood, Resilience and Motivational State on University Students. Final Year Project (Bachelor), Tunku Abdul Rahman University of Management and Technology.

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Abstract

The aim of this study was to look at the acute effects of 30-minute versus 60-minute aerobic activity on mood, resilience, and motivational state in inactive university students. This study included 33 participants, with a mean age (21.06 ± 2.32 years), weight (59.2 ± 12.85 kg), and height (166.58 ± 8.27 cm). Participants performed a 30-minute and a 60-minute aerobic exercise on a treadmill set to a 10% incline, with exertion managed at an RPE of 13-14 on the Borg scale. Before and after each exercise session, the Positive and Negative Affect Schedule (PANAS) was used to assess mood, the Mental Toughness Questionnaire (MTQ-10) was used to measure resilience, and the CRAVE scale was used to assess motivation. Participants participated in a one time intervention, with each subject undertaking one exercise sessions (one 30-minute and one 60-minute).. The study employed a pretest-posttest approach, with changes in mood, resilience, and motivation assessed immediately before and after each session. The sample size was estimated using G*Power, which required at least 40 individuals to ensure statistical power. The paired t-tests and ANOVA revealed no significant differences between the 30- and 60-minute sessions on most metrics. The 60-minute session improved positive affect slightly, as measured by PANAS scores (pre: 29.44 ± 7.10; post: 32.06 ± 5.84; p=0.05). There were no significant differences in negative affect, resilience, or motivational state between the two exercise periods. The data imply that, while aerobic exercise improves mood, the optimal length for improving mental well-being is unknown. The paired t-tests revealed no significant differences between the 30- and 60-minute sessions on most metrics. The 60-minute session improved positive affect slightly, as measured by PANAS scores (pre: 29.44 ± 7.10; post: 32.06 ± 5.84; p=0.05). There were no significant differences in negative affect, resilience, or motivational state between the two exercise periods. The data imply that, while aerobic exercise improves mood, the optimal length for improving mental well-being is unknown. This study contributes to the expanding body of literature on exercise psychology by demonstrating that both short and lengthy bouts of aerobic activity can increase mood and motivation in inactive people. However, further research is needed to determine the optimal length for improving mood and resilience in various populations.