Exercise & Depression: Benefits & 8 Best Exercises to Reduce Symptoms

Exercise & Depression

There are many benefits of exercise on mental health as well as physical health. Evidence indicates that exercise is an effective and evidence-based treatment for reducing depressive symptoms like low mood, fatigue, and irritability.¹ Experts suggest walking, jogging, strength training, and yoga are the most effective exercises for reducing depression.¹ Experts also encourage these types of movement to be relatively intense for the best effects, as well as combining the movement with psychotherapy and medication.¹

How Exercise Helps With Depression

Exercise produces specific hormones that can contribute to positive feelings, thereby relieving some depression symptoms. When we move our muscles and elevate our heart rate, our body releases endorphins and serotonin, which improve mood and focus.

Psychological and physical benefits of exercise include:

• Increased confidence: When we move our bodies, it increases self-confidence and makes us feel good.
• Increased social interaction: Because exercise often gets people to go outside or join groups, it can help facilitate social interactions.
• Releases feel-good endorphins: When we exercise, our body secretes endorphins and serotonin, which make us feel good.
• Provides healthy coping strategies: Exercising is a healthy coping skill to help deal with depression, anxiety, frustration, relationship conflict, etc.
• Improves sleep: Exercise can improve sleep quality, which helps alleviate mental health symptoms.²
• Increased blood flow: The movement of bones, joints, and muscles, along with the increased heart rate, helps to increase blood flow throughout the body.
• Provides an energy boost: Exercise increases energy, which is why many people say not to exercise right before bed, as it can negatively affect sleep.
• Can improve sex life: Because of the boost in confidence and increase in feel-good hormones, exercise can improve your sex life.³

Types of Exercises That Help With Depression

Thinking about how and where to exercise can add additional pressure to someone who is already struggling with symptoms of depression, but many forms of exercise can be done from home with little to no equipment needed. The best type of exercise for you will be the one you can actually stick to.

Here are eight types of exercise that can help with depression:

1. Yoga

Yoga can help depression due to invoking a sense of calm. Using rhythmic breathing and becoming increasingly aware of your body, yoga helps to bring the mind and body together, and encourages mindfulness.⁴

2. Walking

Walking is an excellent, low-impact form of exercise that can be done anywhere. Whether or not you have a destination, getting outside can improve mental health and boost your mood.

3. Lifting Weights

Lifting weights helps to decrease depression symptoms due to the release of endorphins, which help to improve focus and stabilize mood. Due to being self-paced, it can be a great solo activity.

4. Dancing

Dancing is fun, and you can do it right in your living room! Put on music that makes you want to move your whole body.

5. Swimming

Swimming is a low-impact activity and is great for people with different abilities. People who are pregnant, older people, and those with chronic pain can benefit from incorporating this form of exercise into their depression treatment.

6. Biking

Biking is great exercise and can be highly motivating due to the distance covered in a short amount of time.

7. Yard Work

Activities in your yard can count towards beneficial exercise. Being outside will also give you the additional mood-boosting benefits of sunshine. Mowing the lawn, gardening, and raking are great options for whole-body movement.

8. Walking the Dog at the Park

If you have a dog, take them for a walk around the block or to a nearby park. Walking around and letting them sniff, or playing fetch together, can help create more movement in your life.

How Much Exercise Is Needed to Help With Depression?

Only a few minutes of exercise is needed to show health benefits. A 2022 study found that brisk walking for as little as 20 minutes a day, or about 2.5 hours a week, reduced depression symptoms in participants by 25%.⁵ Other researchers have identified a sweet spot of about 15-30 minutes of exercise for optimal mood-boosting benefits.⁶

Unfortunately, even 20 minutes of walking can seem daunting for those struggling with depression. The good news is that the same study found that those who exercised only half that amount, or as few as 10 minutes a day, found their depression symptoms decreased by 18%.⁵ This shows that even just a few minutes a day of movement can decrease depression symptoms.

Why Depression Makes Getting Started With Exercise Difficult

For many with depression, their symptoms can make it difficult to participate in physical activities. For some, depression makes just getting out of bed difficult. However, by following some tips to get started, such as choosing activities that feel comfortable to you and setting reasonable goals for movement, you can begin to incorporate exercise into your weekly or even daily routine.

How to Get Started With Exercising for Depression

Getting started with an exercise routine is best done by taking small, incremental steps. It is easiest when you give yourself realistic expectations, as this will be the least overwhelming way to begin. Setting easily achievable goals and going slowly at first are important for making sure your new exercise habit has longevity.

Here are 10 tips to help you start and stick to an exercise routine:

1. Identify a Physical Activity You Enjoy

The first step is to think of activities that interest you. It does not do you any good to start an exercise regime that you do not like simply because others say it is good. Look for things that seem fun to you.

2. Keep It Simple

Keeping your form of movement simple may help with encouraging you to feel motivated. If the movement is simple and attainable, you are more likely to be able to perform well, and performing well can lead to feelings of accomplishment that may make you more likely to return to the same form of movement again. Try changing either the form of movement, amount of reps, or quantity of workout time, rather than varying each of these aspects all at once.

3. Get Support From Your Doctor

Seeking a doctor’s support and advice can help you avoid any physical obstacles to your exercise routine. Your doctor may be able to recommend forms of exercise based on your physicality, age, and abilities. Your doctor may also be able to check in on how your body is handling these new forms of movement as you continue with your routine. If injuries happen, your primary care provider may also be able to recommend a sports medicine doctor or physical therapist to supplement your medical needs.

4. Keep a Routine

Developing a routine can help your mind and body acclimate to change. Over time, you may notice a difference in motivation as you become attuned to expecting to engage in your routine. You may find it beneficial to pick a time for movement that fits well into your other daily routines, so that it does not disrupt your schedule.

As your body changes, you may need to change certain aspects of your routine to adapt to your new needs. For example, you may enjoy starting off with twenty minutes of cardio a day, but this may begin to feel too easy as your body starts to acclimate to the routine.

5. Prepare for Setbacks

Any time change occurs, there is the potential for setbacks. Learn to view setbacks as proof that you are working toward change and developing the mental muscles to deal with obstacles. Preparing for setbacks might look like thinking ahead and listing potential obstacles, asking your doctor or therapist to weigh in, or requesting support from loved ones around your new routine.

6. Go Slow

As with anything new, starting an exercise routine should be done slowly. Start by doing exercises that are low impact, for short amounts of time, and then work up as you are able.

7. Set Reasonable Goals

Setting reasonable and realistic goals will help you establish an exercise routine. Having your expectations be too high can make exercise seem overwhelming and might make you want to quit. Maybe your first goal is to take a 15-20 minute walk every day.

8. Motivate Yourself

It doesn’t seem exciting when you think of exercise as a chore, especially when depression already causes a general lack of motivation. Use things that will motivate you, such as listening to a weekly podcast you enjoy or exploring a new walking trail near your house.

9. Grab a Friend

Starting an exercise routine is easier if you have someone to help support you. Have a friend or support person start with you to hold you accountable and help reinforce your goals.

10. Be Patient & Understanding With Yourself

Ultimately, go easy on yourself. Exercise can be difficult, especially for someone who is struggling with symptoms of depression.

Other Self-Help Strategies for Depression

Exercise is one evidence-based strategy for coping with depressive symptoms. However, there are other strategies for dealing with depression if your ability for movement is limited. It can also be helpful to have a comprehensive list of ways to cope when your depressive symptoms hit. Self-care for depression might include beginning new adaptive skills, or limiting harmful behaviors that keep your depressive cycle going.

Other ways to cope with depression include:

• Guided or unguided journaling
• Meditation
• Mindfulness strategies
• Engaging in pleasant hobbies or starting new ones
• Limiting alcohol or drug usage
• Seeking help instead of isolating
• Regulating sleeping and eating patterns

When to See a Therapist for Depression

Occasionally experiencing some sad feelings or even some symptoms of depression is normal. However, if you find that your symptoms are affecting your ability to live a fulfilling life, it might be time to seek support from a licensed therapist. It is easier than ever to find a therapist who specializes in depression by using an online therapist directory or an online therapy platform. You can also ask your doctor for a referral.

Treatment Options for Depression

If exercise and other lifestyle changes aren’t enough to help with depression symptoms, it may be time for formal treatment for depression. Many people find the most benefit from a combination of different treatment options, such as therapy and medication management in addition to lifestyle changes.

Treatment options for depression include:

Depression Medication

Many people find their symptoms seem unmanageable and benefit significantly from medication as part of their treatment plan. A licensed medical or mental health care provider can prescribe medication for depression.

Common medications prescribed for depression include:

• Selective serotonin reuptake inhibitors (SSRI): SSRIs are commonly prescribed for depression due to their low potential for side effects. This class of medications affects the serotonin receptors in the brain to allow for more available serotonin.⁷
• Serotonin-norepinephrine reuptake inhibitors (SNRI): SNRIs help regulate mood by affecting serotonin and norepinephrine receptors in the brain.
•  Norepinephrine and dopamine reuptake inhibitors (NDRI): NDRIs work by affecting the norepinephrine and dopamine receptors in the brain.

Therapy for Depression

When receiving treatment for depression, there are many different options for support. While some people need medications to manage their symptoms, depression therapy is often a frontline treatment. The frequency and duration of treatment will depend on your symptoms and how you are progressing in therapy.

Common types of therapy used for depression include:

• Cognitive behavioral therapy (CBT): CBT for depression works by helping people who struggle with symptoms of depression to identify the thoughts and the triggers they experience daily that contribute to these symptoms.
• Acceptance and Commitment Therapy (ACT): ACT for depression works because difficult feelings and situations will be an inevitable part of life, and finding ways to work through and ultimately accept these feelings will be more beneficial than trying to avoid them.
• Dialectical behavioral therapy (DBT): DBT involves teaching people self-awareness to recognize triggers that contribute to symptoms and coping skills to help empower them to manage their symptoms.
• Eye Movement Desensitization and Reprocessing (EMDR): EMDR for depression is used to decrease the effects of trauma symptoms that are being experienced. It is often recommended for those with a traumatic past.
• Group therapy or peer support: Group therapy and peer support are often recommended for people who struggle with isolation or who have limited social support.
• Internal Family Systems (IFS): IFS focuses on inner wounds that happened during childhood and can help those struggling with a history of relational or family trauma that contributes to their depression.
• Art and music therapy: Art therapy and music therapy involve using creative outlets to help people with depression.