Depression is a common mental health disorder that affects millions of people worldwide. It can cause feelings of sadness, hopelessness, and a lack of interest in activities that were once enjoyable. While there are many treatments for depression, including medication and therapy, exercise has emerged as an effective tool for managing the symptoms of depression.

Exercise is a natural mood booster

When you exercise, your body releases endorphins, which are chemicals that can help to reduce feelings of pain and increase feelings of pleasure. These endorphins can help to lift your mood and reduce symptoms of depression. Exercise also promotes the growth of new brain cells, which can help to improve brain function and reduce the risk of depression.

Several studies have shown that exercise can be an effective treatment for depression. In a meta-analysis of 23 studies, researchers found that exercise was just as effective as medication in reducing symptoms of depression. Another study found that exercise was even more effective than medication in preventing relapse of depression.

There are many different types of exercise that can be helpful for managing depression. Aerobic exercise such as running, cycling, and swimming has been shown to be particularly effective. However, any type of exercise that gets your heart rate up can be helpful. This includes activities like walking, yoga, weightlifting, and dancing.

Exercise doesn’t have to be intense or time-consuming to be effective. Even short bouts of exercise can be beneficial for managing depression. A study published in the American Journal of Psychiatry found that just 30 minutes of moderate-intensity exercise per day was enough to significantly reduce symptoms of depression.

In addition to physical benefits, exercise can also help to improve self-esteem and provide a sense of accomplishment. When you set and achieve exercise goals (even as simple a goal as “go exercise”), you can feel a sense of pride and accomplishment that can help to boost your mood and reduce feelings of depression.

If you’re struggling with depression, incorporating exercise into your daily routine can be a helpful tool for managing your symptoms. Talk to your doctor or mental health professional to determine what type of exercise might be best for you and how to incorporate it into your treatment plan. Remember, exercise is just one part of a comprehensive treatment plan for depression, but it can be a powerful tool in your recovery.

Tips for moving more

  • Take active breaks. Walk, stretch, do a few bodyweight exercises, or have a mini dance party.
  • Schedule walking meetings. When there’s no need to be in front of your computer, take your meeting on the move. You’ll get some great bonus benefits from fresh air and sunshine.
  • Use the time you have. If you get hung up on not having enough time for a full workout, don’t sweat it. In fact, small chunks of activity and movement throughout the day (5-10 minutes at a time) can provide even more benefit than a single workout during an otherwise sedentary day.
  • Make it playful. Exercise doesn’t have to be boring. Try a variety of new things to find something that not only gets you moving, but brings you joy. Slide up and down the hallway in your socks, go to the park for a friendly game of kickball, bust out a hula hoop—whatever puts a smile on your face.
  • Switch up your commute. Give your car a break and walk, jog, or ride your bike to work. Working from home? “Commute to work” with a quick walk around the block before you start your day and after you wrap up.
  • Meditate on the move. Meditation is a great way to support your mental health, but if you struggle to sit still, a walking meditation may be just the solution for you. You get the benefits of physical activity and a meditation and mindfulness practice. It’s a win-win.