By guest contributor Gloria Park Perin

When chronic exercisers are asked about the top reason they engage in physical activity, the #1 reason they cite are shifts in mood, namely increases in experienced positive emotion.  Unfortunately, exercise isn’t instant gratification, and most people won’t experience the mood-boosting effects of exercise until they have developed a regular routine for several weeks.

Keep an exercise log. Record the date and time of activity, the intensity, and the length of each session of physical activity. Also note if you were alone, or with a friend, and how much you enjoyed the activity. Free tools are available online and even on your iPhone.

Monitor your mood. At the end of each day, log into Happier and use the Positivity Test or Authentic Happiness Index to track changes in your positivity ratio or happiness levels. Record your scores in the exercise log.

Use feedback to revise your strategy. After several weeks, go back and review the log. Are there specific types of activities that boost your mood over others? Does the time of day for exercise seem to have an impact? Take note of these patterns and adjust your routine.

happier.com is a personal trainer for your happiness. With more than a dozen tools and tests to help you measure, track and improve your happiness, you can trust the happier.com experts to help you reach your goals. Exclusive videos and a popular blog mean there’s something new to learn every day. Download the free iPhone application or find what you’re looking for with the Positive Psychology Practitioner Directory. happier.com is on Facebook, LinkedIn, and twitter and has meetup groups in Washington, Philadelphia, and Portland, with more planned. Click here for a social media press release from our launch.