Depression can sap your energy, cloud your emotions, and make even the simplest tasks feel overwhelming. While professional treatment is essential for managing clinical depression, there’s an often-overlooked yet powerful tool you can add to your treatment arsenal—exercise. Though it isn’t a substitute for medical treatment, regular physical activity has been shown to alleviate many symptoms of depression—offering both immediate and long-term benefits.
The Science Behind Exercise and Depression
To understand why exercise is so beneficial in the fight against depression, you need to look at what happens in the brain when you move. In an article about the biochemical basis for depression, VeryWell Mind notes that clinical depression is often linked to chemical imbalances, particularly in neurotransmitters like serotonin, dopamine, and norepinephrine. These chemicals regulate mood, motivation, and pleasure. Exercise helps regulate these neurotransmitters, increasing the release of “feel-good” chemicals like endorphins that elevate mood and create a sense of well-being. It’s not just a temporary boost, either.
Regular exercise has proven long-term benefits for brain function. The National Institutes of Health says studies show that people who engage in regular physical activity experience fewer symptoms of depression than those who are sedentary. Researchers at the Cleveland Clinic point out that exercise also promotes neuroplasticity, allowing the brain to better adapt to stress and change over time.
The Mood-Boosting Benefits of Exercise
You don’t have to be a star athlete to reap the benefits of a regular fitness routine. Here are some of the ways making time for exercise can help boost your mental health:
- Reduces stress and anxiety. Exercise reduces levels of the stress hormone cortisol. Over time, this can make you more resilient to stress and anxiety,
- Improves sleep. One of the most challenging symptoms of depression is insomnia or disrupted sleep. Physical activity, especially when done during the day, can help regulate your sleep-wake cycle.
- Increases energy. Depression often makes you feel fatigued or lethargic. While it may seem counterintuitive, exercise boosts energy levels by improving circulation, heart health, and overall stamina. Over time, regular movement helps combat the low-energy cycles that depression can create.
- Encourages social interaction. Joining a fitness class or going for a walk with a friend can create opportunities for social engagement, which can be beneficial when you feel isolated or lonely.
- Builds a sense of accomplishment. Depression can sap motivation, making even small tasks feel impossible. Exercise provides an opportunity to set and achieve small, manageable goals. Whether it’s running for five minutes or walking around the block, these accomplishments can build a sense of agency and self-worth.
Tips for Getting Started
Starting an exercise routine might feel impossible when you’re struggling just to make it through the day, but the good news is that you don’t need to make drastic changes overnight. Here are some practical strategies to help ease into a more active lifestyle:
- Set small goals and build on your success. Set small, achievable goals, such as walking for five minutes or doing a few stretches each morning. You can gradually increase your time and intensity as you start to feel more confident.
- Go for a walk. Because it’s low-impact and accessible to almost everyone, walking can be a gentle way to ease into physical activity. Walking outdoors in nature has the added benefit of exposure to sunlight and fresh air, which boosts mood and energy levels.
- Try yoga or pilates. Both practices combine movement with mindful breathing and relaxation techniques. These exercises are particularly helpful for reducing stress and promoting a sense of calm, which can be valuable for people dealing with depression and anxiety.
- Make it fun. Exercise shouldn’t feel like a chore. If you hate the gym, try a dance class, a bike ride, or swimming. Choose activities that feel fun or rewarding, and you’ll be more likely to stick with them.
- Give yourself a distraction. If motivation is a challenge, try pairing exercise with something you already enjoy. For example, you could listen to your favorite podcast or audiobook while going for a walk or watch TV while on a stationary bike.
- Make it a social event. Exercising with a friend or family member can make the experience more enjoyable and help you stay accountable to your goals. Alternatively, you could join a group sport or take a class that will give you the chance to expand your social circle.
- Be patient with yourself. Depression is not something you can “snap out of.” It’s okay to have days when you feel like you can’t get moving. Instead of being hard on yourself, remind yourself that any movement is better than none. Over time, your consistency will pay off—even if the changes feel subtle at first.
How We Can Help
While exercise can significantly improve mood and reduce symptoms of depression, it is not a cure-all. Depression is a chronic condition that requires professional intervention. At Raleigh Oaks Behavioral Health in Garner, North Carolina, we help people just like you who are struggling with their mental health create a plan to help them move forward. Our treatment programs are personalized to fit individual needs and to focus on alleviating symptoms and helping you to develop the coping skills you need to feel more like your old self. Reach out to our admissions office today for more information or to schedule a free, confidential assessment.
