What science says about exercise and depression
Because of the well-established mind-body connection that links mental and physical health, exercise has often been suggested to manage depression symptoms. As research continues to point to a significant relationship between physical activity and improved depression symptoms, you may be curious as to the science behind this association and how to use it to your benefit.
Does exercise relieve depression symptoms?
The benefits of exercise for mental health have long been espoused by healthcare professionals, researchers, and other experts. Organizations that range from Harvard Medical School to the National Institutes of Health have explained the importance of physical activity in reducing depression and improving mental health. Their conclusions are primarily drawn from a wide-ranging body of research developed over several decades.
For example, one meta-analysis on the benefits of exercise for depression—consisting of 23 randomized controlled trials, including almost 1,000 total participants—found that physical activity led to significant improvements in the short term. Researchers concluded that exercise is an "effective intervention for depression."
There are numerous other analyses and trials that have alternative formats or compare the effects of exercise with other treatment methods. Most of these show that exercise can reduce the severity of symptoms.
What type of exercise is best for depression?
Research suggests that a wide variety of exercises decrease depression. However, there is evidence that certain types of physical activity are more effective at reducing symptoms. Most of these studies examined or compared the effects of moderate aerobic and nonaerobic exercise. Aerobic exercises—often called cardio—include activities like jogging, cycling, swimming, and walking.
Many experts believe that the higher levels of oxygen required by aerobic activity make that form of exercise more beneficial for depression. For example, one study on aerobic exercise measured the influence of increased maximum oxygen uptake. The subjects participated in an aerobic exercise program for one hour thrice weekly. Their depression scores improved, which researchers attributed to increased oxygen uptake during the exercise programs.
However, another study that compared aerobic to nonaerobic exercise found that increased maximum oxygen uptake had no bearing on improving depression symptoms during regular physical activity. The people who participated in the nonaerobic exercise had just as many benefits as those who participated in the aerobic exercise.
In addition to cardio, evidence points to strength training, such as lifting weights, as a practical exercise method for reducing depression. One study found that a weight-training fitness program for adults improved sleep disturbances and other symptoms of depression. Another trial showed that high-intensity strength training—which focuses more on short but intense reps—may reduce symptoms of depression more than low-intensity workouts.
There is evidence that even small amounts of exercise can improve depression symptoms. One meta-analysis suggests that just over 10 minutes of moderate activity a day can lead to an 18% reduction in the risk of depression.
In a meta-analysis of studies, researchers concluded that the physical activities that were most effective in relieving depression were:
Dynamic
Uninterrupted
Less dependent on focus and decision-making
How does exercise improve mood?
Researchers have made several conclusions about how exercise might improve mood, including:
Promoting a sense of mastery
Building self-esteem and a positive self-image
Releasing mood-boosting brain chemicals
Providing a distraction
The physical health effects of exercise are also thought to improve mood. These include:
Better health, including controlled blood pressure and decreased risk of heart disease
Greater flexibility, which can decrease the frequency of body aches
Weight loss, which can reduce the likelihood of other health concerns
Research published in the journal Brain Plasticity shows that exercise may also improve neurochemical functioning in the following ways:
Enhanced metabolism, which can improve depression via the gut-brain axis
Turnover of monoamines and other central neurotransmitters at presynaptic and postsynaptic sites, in the same way that SSRI medications work
Increased serotonin in the brain, which can improve sleep, enhance mood, and also help lower blood pressure
Increased endorphins, which can boost mood and relieve pain
Increased corticotropin-releasing hormone (CRH), which can moderate stress
Increased energy levels, especially in people who have less motivation
Is exercise alone enough?
While exercise has proven benefits when it comes to the symptoms of depressive disorders, it's unclear how much it reduces symptoms. It may be healthiest to implement exercise alongside traditional modalities, such as psychotherapy and medication, instead of a standalone treatment.
More research has been done on medications and talk therapy than physical activity, so their effects are better proven and understood. If you are living with depression, a healthcare professional can help you determine how exercise might fit into your treatment plan.
Barriers to treatment through exercise
Exercise may be helpful for certain people. However, a few factors can limit the effectiveness or feasibility of an exercise program for depression. Some people with depression may find it hard to exercise because of typical depressive symptoms, such as fatigue, lack of motivation, stress, and sleep disturbances. Others may have physical health concerns that make exercise more challenging.
For example, someone with a condition like fibromyalgia (a disorder that commonly leads to depression) may have trouble exercising due to muscle and joint pain. Additionally, a lack of facilities and resources can be a barrier for some.
What does the research on exercise and depression mean for me?
Many studies suggest that exercise may help you manage symptoms of moderate to severe depressive disorders. To take advantage of these benefits, consider developing an exercise program you enjoy and can easily incorporate into your life.
Research shows that exercise may be more effective for depression when it's enjoyable for the participant. You can participate in exercise based on activities you already like to do. If you love being in nature, consider hiking, mountain biking, or gardening. If you like team activities, local sports leagues may be available for many age groups and sports types.
It can also help to create achievable exercise goals so that you are less likely to be discouraged or disappointed in your progress. For example, if you've just started running, consider setting a goal of completing two or three miles a week, then slowly increasing your weekly mileage over time.
Primary treatment methods for depression
Psychotherapy and medication are the standard forms of treatment for depressive disorders. Therapy is a proven way of addressing the sources of depression and developing tools to help individuals manage their symptoms. A therapist can teach you techniques and coping skills to ease depression. They can also help you determine what lifestyle changes—such as regular exercise—will benefit your mood.
Common medications for depression include selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), monoamine oxidase inhibitors (MAOIs), and tricyclic antidepressants. Consult a healthcare professional before starting or stopping any medication.
Navigating depression with therapy
Depression can make it challenging to care for oneself and leave home. For this reason, it might be challenging to find an in-person therapist if you're living with depression. In these cases, online therapy can be beneficial.
An increasingly large number of studies show that online therapy can help individuals manage symptoms of depressive disorders. For example, a study on the efficacy of online therapy for depression found that treatment improved symptoms while enhancing measures like overall quality of life and self-esteem. Researchers noted that online therapy can help bridge the treatment gap due to various barriers, including geographical limitations, loss of motivation, and perceived stigma.
Online therapy allows you to participate in treatment remotely, through video calls, voice calls, or in-app messaging, which can be helpful if motivation has become elusive because of depression. You can also reach out to your online therapist anytime if you want to clarify a point made during your session or have a question about depression.
Takeaway
Why does exercise help mental health?
Exercise may help people cultivate better mental health because it releases chemicals in the brain called endorphins that enhance feelings of well-being. The resulting feeling is sometimes called a "runner's high;" however, any type of aerobic activity can have the same effect. Physiologically, exercise also helps regulate sleep— essential for alleviating symptoms of anxiety and depression.
Exercise may also serve as a productive distraction from depressed or anxious thoughts. During exercise, people tend to focus on the activity instead of engaging in preoccupation, putting them in a more positive mind frame to cope with later difficulties. For some, exercise can improve mood by increasing self-esteem and self-confidence.
Is depression caused by a lack of exercise?
While there is no direct evidence indicating that a lack of exercise causes depression, there is a bi-directional relationship between the two. Physical inactivity is associated with depression in many ways and vice-versa.
Often, depressive disorders make it difficult for individuals to find the energy to get out of bed in the morning, much less have the motivation to exercise. However, people with depression who do exercise report fewer mild to moderate depression symptoms.
What are five emotional benefits of exercise?
Exercise helps individuals stay healthy in numerous ways— including emotionally. Five ways exercise contributes to overall well-being include:
Mood enhancement
Physical activity triggers the release of endorphins, often called "feel-good" hormones. These chemicals can alleviate feelings of stress, anxiety, and depression, leading to an improved mood and increased feelings of happiness.
Stress reduction
Exercise acts as a natural stress reliever. Engaging in physical activity helps reduce cortisol levels, the hormone associated with stress. Regular exercise can promote relaxation and lower the overall impact of stress on your mind and body.
Improved self-esteem and confidence
Regular exercise can enhance self-esteem and self-confidence. As you accomplish fitness goals and witness improvements in your physical abilities, it can positively impact how you perceive yourself, leading to increased self-worth.
Better sleep
Regular moderate exercise can impact our neurological functioning and mood by facilitating better sleep.
Enhanced Cognitive Functioning
Exercise is linked to improved cognitive function and a reduced risk of cognitive decline. It can enhance memory, focus, and overall brain health, positively influencing your emotional state by promoting mental clarity and resilience.
Why is exercise better than antidepressants?
Exercise may not be a better treatment than antidepressants for everyone, but a growing body of research shows that it can be more effective than antidepressant medications for some. This is not only helpful in general, but it's also an excellent method of treatment for people who cannot tolerate the side effects of antidepressant medication.
How do you improve your mental health?
Physical health boosters like quality sleep, a healthy diet, and regular exercise affect mental well-being in many ways. You may also consider engaging in stress-reduction activities, connecting with friends and family, expressing yourself creatively, and participating in activities you enjoy.
If you suspect your mental health issues are associated with a mental disorder, seek help from a mental health professional for an assessment and treatment options.
Can exercise improve self-esteem?
A large body of research shows that exercise can improve self-esteem in many ways. It can create a more positive mood and mindset in the short term. Long-term, exercise can cultivate greater physical fitness, making you feel stronger and more confident in your appearance.
What exactly causes depression?
Depression is a complex condition, and its causes can vary significantly from person to person.
There isn't one known cause of depression— instead, researchers think a combination of potential factors causes it:
- Heredity: Genetics may play a role in developing depression, as it often runs in families. Studies show that individuals with a parent or sibling with depression are 2-3 times more likely to develop the disorder.
- Biology: Abnormalities in neurotransmitter function, fluctuations in hormone levels, and changes in brain function due to traumatic injury or infection can influence mood regulation. Some medications used to treat other conditions may have depression as a side effect, and chronic illnesses, pain, or other health problems can contribute to depression.
- Environment: Stressful life events like the loss of a loved one, financial difficulties, or relationship problems can exacerbate or trigger depression. Childhood trauma, or trauma associated with violence, natural disasters, or displacement, may also play a role in etiology or contribute to preexisting depression.
- Psychology: Persistent feelings of low self-esteem, self-criticism, and other self-destructive personality traits can make some individuals more susceptible to depression.
Can I exercise while on antidepressants?
While many people find exercise to be an excellent supplement to their antidepressant regimen, people taking antidepressant medications should always consult with their doctor when engaging in an exercise program. People experience medication side effects differently, and some affect balance, energy levels, and muscle fatigue— making it potentially dangerous to exercise unless managed appropriately.
What is the safest natural antidepressant?
The best natural way to treat depression depends on the individual, but some vitamin supplements, regular exercise, and mindfulness practices are often cited as effective options in conjunction with therapy.
Research into vitamin supplements as a natural alternative to antidepressant medication (nutraceuticals) has yielded mixed results; however, several meta-analyses do support "adjunctive use of SAMe, methyl folate, omega-3, and vitamin D with antidepressants to reduce depressive symptoms."
A recent quote from Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, summarizes the relationship between exercise and antidepressants well: "For some people, it works as well as antidepressants, although exercise alone isn't enough for someone with severe depression."
A 2022 study from Georgetown University Medical Center found that "a guided mindfulness-based stress reduction program was as effective as (the use of) the common antidepressant escitalopram for treating patients with anxiety disorders."
Although the research into these alternatives shows promising results, it's vital to collaborate with your therapist when incorporating supplemental possibilities into your current treatment program.
How much does exercise reduce anxiety and depression?
For some, exercise is an effective way to manage depression and anxiety when added to a mental health treatment plan— but a research study reported by the Anxiety & Depression Association of America (ADAA) states that participants who exercised regularly were up to 25% less likely to develop anxiety and depression later.
Regular exercise has many other health benefits besides anxiety and stress reduction. For example, it helps decrease the risk of chronic health problems like heart disease, type two diabetes, some forms of cancer, and obesity. A recent post from Neuroscience News also reports that physical activity helps form new connections in the brain that can help brain trauma recovery and slow cognitive decline associated with aging.
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