Can Exercise Treat Depression? What the Research Says

One question that many experts are asking is, “Can exercise treat depression?”

You probably already know how common depression is, but what you might not know is the shockingly large number of people who suffer from it.

Around the world, 280 million people deal with depression. In the U.S. alone, 21 million people have at least one major depressive episode each year. 

This is a mental health crisis that needs to be addressed as untreated depression can have far-reaching consequences.

Unfortunately, an overreliance on potentially harmful medications has become all too common.

As a result, the search for safer, more effective alternatives has led to the exploration of exercise as a promising treatment for depression.

Understanding Depression

Depression is a complex mental health disorder, to say the least.

It is characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in daily activities.

Its impact on daily life is significant, often leading to impaired social and occupational functioning, strained relationships, and a diminished quality of life.

In some cases, untreated depression can result in severe consequences, including an increased risk of developing chronic health conditions or engaging in substance abuse.

Traditional Treatments for Depression

Traditional treatments for depression primarily consist of pharmacological interventions, such as antidepressant medications, and various forms of psychotherapy.

Although these conventional treatments have proven effective for many, they are not without drawbacks.

Medications can lead to side effects or dependency, while access to therapy may be limited by cost, availability, or stigma.

Feeling there must be a better option, many experts and sufferers of depression have turned to a more accessible, safe, and natural form of treatment: physical exercise.

Exercise and Depression: How it Improves Mental Health

Sure, there are plenty of benefits of exercise that are associated with your body; from weight loss to lean muscle development.

But did you know that physical exercise is also great for your brain and mood?

Regular physical activity has been linked to improved cognitive function, enhanced self-esteem, and a reduced risk of developing anxiety and depression.

Release of Endorphins

Have you ever heard of endorphins? More commonly referred to as the body’s natural “feel-good” chemicals, endorphins help alleviate pain and promote a sense of euphoria.

Exercise plays a crucial role in combating depression, primarily by promoting the release of endorphins.

These endorphins help alleviate feelings of sadness and anxiety, improving overall emotional well-being. ^[2]

Increases Mood-Boosting Neurotransmitters

Exercise also increases the production of serotonin and dopamine, neurotransmitters that play crucial roles in regulating mood, motivation, and reward.

Acting as a natural stress reliever, exercise offers an opportunity for individuals to shift their focus away from negative thoughts and emotions. 

Increase in Self Esteem

Engaging in physical activity can provide a sense of accomplishment and mastery, bolstering self-confidence and resilience in the face of adversity.

Moreover, exercise often serves as a mood enhancer, with many people experiencing an immediate lift in their spirits following a workout.

One study concluded that physical exercise was more effective than some medications! 

Types of Exercise for Depression

Exercise doesn’t mean you have to step into a crowded weight room! You have plenty of options. Choose the one (or few) that you enjoy doing the most.

After all, the workout you’re doing is more effective than the one you aren’t doing. Here are some ideas to get you started:

Aerobic Exercise

Aerobic exercises, also known as cardiovascular exercises, are activities that increase your heart rate and breathing rate over a sustained period. These exercises help improve your cardiovascular endurance and overall fitness.

• Brisk walking or jogging
• Running
• Swimming
• Cycling or biking (outdoors or stationary)
• Dancing (Zumba, salsa, aerobic dance classes)
• Jumping rope
• Rowing
• Stair climbing or using a stair-stepper machine
• Cross-country skiing
• Elliptical training