How Does Exercise Help Depression? Exploring Its Mental Health Benefits
When you're experiencing the symptoms of mental health conditions, getting out of bed can be overwhelming, possibly prompting many to neglect their workout and physical activity-based routines. However, exercise has actually been proven to have a positive effect on depression symptoms. In some cases, it can even be as effective as medication.
If you’re looking for the benefits of exercise for depression, you don’t necessarily have to pursue high-impact activity. A simple walk outdoors or a couple of bodyweight exercises can still help many to reap mental health benefits.
While exercise isn't generally considered to be a cure-all for those suffering from depression, it can have a significant positive effect. Read on to learn more about other helpful supportive strategies and the role that online therapy can play in managing depression symptoms.
Depression and the body
Symptoms of depression in many can include difficulty finding pleasure in daily activities, lethargy, irritability, and even physical pain.
Depression can manifest in unique individual forms. If you believe that you could be experiencing symptoms of depression, speaking with a physician can be a helpful first step in improving your quality of life.
Does exercise help with depression? Mental health benefits of exercise
Many experts believe that one of the ways exercise works to combat depression is by flooding the brain with endorphins, which are known to many as “feel-good chemicals” that can improve your mood.
In addition to the physical changes that come with exercise, researchers have also studied the psychological effects of exercise as it relates to depression. In this regard, physical exercise may serve as a healthy distraction from other depression symptoms, both physical and mental. Exercise can also fight depression by increasing self-efficacy, possibly helping people be more confident in their own abilities overall.
Other mental health benefits of exercise
Along with these benefits, exercise can have even more positive effects depending on what form it takes. Playing a sport, for instance, can help fight depression by cementing positive social connections with other people. Exercising outside, whether hiking, running, or just enjoying a stroll, can give you a healthy dose of vitamin D. Exercise can also improve self-image and self-esteem by improving your physical fitness and helping you get into better shape.
While exercise shouldn't necessarily be the only method for treating depression, many might find that it has been shown to have a wealth of positive effects.
How to combat depression through exercise
If you want to give yourself a few days off from your exercise routine, you can try incorporating some form of exercise for half an hour every weekday, or set aside a few hours each weekend to incorporate a long hike or a pickup sport.
Many might have more success in finding a form of exercise that works for them. If you take the time to do this, it may be easier to remain consistent with your routine.
Exercises that may help treat depression
The following are just a few forms of exercise that can help those experiencing depression and other mental health conditions:
Hiking
If you enjoy the outdoors, you might consider incorporating a hike or two into your weekly routine. Many might have public parks nearby to use for this purpose, and many regions might have trail systems dedicated just to hiking.
If you’re unsure what trails, parks, or resources are around you for this activity, you might consider connecting with your local city hall. They can help you find available areas to exercise in, providing you with all of the information you need to make your time a successful one.
Yoga
Yoga has been scientifically suggested to ease symptoms of both depression and anxiety disorders. Regardless of your experience level, there are a variety of styles of yoga to choose from, as well as classes that are generally offered for different levels and physical abilities.
Yoga can help improve physical strength, flexibility, posture, and other areas of wellness and fitness for many. It’s generally regarded as a discipline centered on the practice of mindfulness and meditation, possibly offering additional mental health benefits above and beyond other forms of exercise.
High-intensity interval workout
High-intensity interval training, or HIIT, generally involves short bursts of strenuous exercise that can be followed by periods of rest. This form of exercise can involve both aerobic and anaerobic activities and can be a great way to break a sweat while improving one’s overall health.
As an added bonus, high-intensity interval training can be timed and often has a relatively short duration to maximize the efficiency and impact of one’s exercise.
If you're looking for a vigorous workout to incorporate into your day, you can begin to pursue HIIT—or you can work up to it with high-intensity conditioning at home, at the gym, or with a group.
Running
Experienced runners might often speak of a runner's high, which many regard as a flood of endorphins and other feel-good chemicals to the brain that can occur during a run.
While some might not experience this euphoric feeling right away, running can have impressive positive effects on both physical and mental health.
Running doesn’t have to occur outside for depression-reducing benefits, either. You can go for a run on a treadmill, around a track, on a trail, or just around the block.
You can also choose to do it independently or in a group. Many runners enjoy running as part of a group, cheering each other on and holding each other accountable.
Weightlifting
If you’re interested in building muscle, you might want to try weightlifting as a form of mental health-aligned exercise. Strength training can also have a significant effect on depression and mental health overall.
Lifting weights has been scientifically suggested to reduce symptoms of depression while increasing physical fitness.
Similarly to yoga, lifting weights can increase your ability to be mindful and present, possibly helping you to get in tune with your own body. At the end of a workout, many might be refreshed both mentally and physically.
Bodyweight exercises
Bodyweight exercises can be a helpful alternative for those looking to incorporate physical fitness into their routine without joining a gym or exploring the great outdoors.
Focusing on exercises that you can do with little to no additional equipment, bodyweight exercises are generally considered to be a form of strength training that can include activities like pushups, lunges, planks, and more.
Bodyweight exercises can be available to many, as they can be done anywhere there's a little extra space to move around—even if it's just your bedroom floor!
The exercises can be customized according to your level of physical fitness, strengths, and weaknesses. Even just a few exercises a day can be enough to reap the benefits of physical activity in regard to mental health.
Sports
Whether you're a sports fan or haven't been on a team since high school, group sports can be a helpful way to benefit from exercise while having fun with friends.
No matter what sport you're interested in, there are often adult pickup leagues that cater to people looking for a fun, low-stress way to exercise.
Whether you decide to join your local softball team or start a game of ultimate Frisbee with a couple of friends, sports can be a great form of exercise that can also have a positive effect on mental health.
Swimming
Even if you prefer to spend your time at the beach, there are other workout options available that can still help you find a higher quality of life. For example, swimming has been suggested to have a significant benefit for mental health and depression.
Generally speaking, swimming combines the benefits of physical exercise and sunshine with the stress-relieving effects of cold water. Many people also experience a sense of calm while swimming, which can control breathing, possibly supporting a more peaceful and healthy state of mind in many.
How online therapy can help those living with depression
Are you living with depression or other mental health concerns?
While exercise can be a great way for many to combat the symptoms of depression, it can also be a good idea to seek out professional help. BetterHelp's diverse selection of online therapy services can provide you with an approach designed to help you manage your mental health needs.
Online therapy allows you to meet with a licensed therapist at a time that works with your schedule. There’s no need to go to an office—you can simply connect with your therapist anywhere you have an electronic device and an internet connection. This level of availability can be helpful to those living with depression, as the act of seeking help can be overwhelming.
Online therapy to help treat depression
Online therapy has been scientifically suggested to be an effective means of support for many seeking help with depression, as well as other mental health conditions.
A meta-analysis has found that online therapy can be just as effective as in-person therapy for those living with the condition, possibly more so due to the reduced barriers to treatment for depression. Benefits were observed across various age groups and continued to last after treatment had concluded.
Takeaway
Can lifestyle have an effect on depression?
Lifestyle can have a direct effect on someone’s risk of developing mental illnesses such as depression and anxiety. Certain lifestyle factors, such as diet, sleep, and activity level, are known to contribute to depression. A recent study shows that when people follow a healthy lifestyle, their risk of developing depression can decrease by as much as 57%.
Joining an exercise program can help improve energy and mood. Doing regular physical activity each week is one way to lower stress. The National Institute says good habits like movement and sleep support mental health. Many adults feel better when they stay active and make time for themselves. Even simple walking can build motivation and help with everyday stress. Small changes in physical activity may lead to better well-being over time.
How does depression impact personal health?
People with depression may find it difficult to take an active role in their health. Since depression can lead to someone having less motivation and experiencing a sense of worthlessness, people with depression may have difficulty finding the energy to take care of themselves and complete daily tasks, such as taking a shower, brushing their teeth, or cooking a healthy meal. Depression can also cause physical symptoms, such as body aches, gastrointestinal problems, and back pain that may make it more difficult for people to move around.
Depression might affect how someone takes care of their body, including how they manage conditions like diabetes or high blood pressure. In some cases, people with severe depression may feel overwhelmed and stop doing things that support their health. Even basic tasks like moving or getting rest could feel harder for others. Some studies suggest that depression may lower the chances of staying physically fit, especially in older adults. Taking small steps or getting support could make things more manageable over time. There may also be a connection between depression and how people deal with medicine or treatment plans.
How does a healthy lifestyle help in reducing depression?
Healthy lifestyle habits help maintain physical health and can also help improve mood disorders like depression. Healthy lifestyle habits that can be added to a depression treatment plan and that may help reduce the risk of depression include:
Maintaining good sleep hygiene
Eating a healthy diet rich in whole foods
Getting regular exercise and being active
Maintaining healthy social connections
Limiting or avoiding alcohol and tobacco use
Depression has been linked directly to the risk of developing health problems, like high blood pressure and heart disease. Research shows that healthy lifestyle habits, such as exercise, may reduce the risk of heart disease in people with depression.
Some people find that regular physical activity helps lift their mood and support their mental health. Getting more physical activity might help reduce anxiety symptoms or stress over time. A few reports suggest it may also lower heart disease or high blood pressure risks. The American Heart Association has shared that being active could benefit the mind and body. These habits might not replace medical care, but they could support it.
How does depression affect you socially?
People experiencing depression are more likely to isolate themselves from their friends, family members, and other social networks. A person’s negative mood may also result in social rejection from some people, further worsening the sense of isolation. While depression may lead to isolation, isolation can also further feed depression.
People with depression might struggle with negative thoughts, which could affect how they connect with others. Feeling depressed may make it harder to express emotions or feel understood. In some cases, spending time alone seems easier than facing social pressure. Getting support or taking small steps might help someone feel connected again. A bit of physical activity or gentle walking with someone may help ease this kind of distance.
How does mental health affect your everyday life?
Mental health affects how we think, feel, and behave on a daily basis. Mental health also impacts how we care for ourselves, interact with others, and tolerate stress. Research tells us that people experiencing a mental illness have a lower quality of life compared to the general population because they may have difficulty completing daily tasks and therefore maintaining their independence, which may affect their self-confidence and self-esteem.
People with mental health disorders may have trouble handling stress or getting through the day. They might notice changes in sleep, energy, or mood. One person could feel tired, while another might experience an anxiety attack. Getting rest, support, and keeping small routines might help a bit.
How can I improve my mental health and lifestyle?
For people with depression, antidepressant medications may be necessary in order to help improve their mental health and therefore allow them to focus on leading a healthy lifestyle. Antidepressants aim to relieve depressive symptoms for people with mild, moderate, and severe depression, helping them find emotional stability and be able to follow a daily routine.
You may need antidepressants or other forms of support to feel more balanced. Taking antidepressant medications could help reduce symptoms and make it easier to try new habits. For example, doing more physical activity or getting enough rest might be more manageable with treatment. People with severe depression might begin by adding just one simple habit. It could also help to begin slowly, especially when trying new routines or changes. Over time, these small steps might support emotional health and overall treatment. A mix of rest, support, and regular movement might be part of an effective treatment plan for managing low mood or stress.
Why is mental health important to a healthy lifestyle?
Our mental health affects how we think, feel, and behave, and has an important influence on maintaining physical health. The physical benefits of mental health relate to a person’s ability to make and act on healthy lifestyle choices. For example, someone who has good mental health is more likely to follow an exercise program and maintain healthy relationships.
On the other hand, investing in a healthy lifestyle can also help maintain optimal mental health.
Someone with strong mental health might feel more confident when they exercise regularly and set health goals. Mental balance may also help people stay more consistent with their treatment or daily habits. Feeling good mentally might make staying physically fit and building positive routines easier. For healthy adults, keeping up with small habits like movement or sleep could support long-term well-being. Some people feel better when part of a routine or walking with others. It may not fix everything, but it could support better choices.
How does a healthy lifestyle improve mood?
Living a healthy lifestyle can go a long way in improving one’s mood. For example, eating a diet rich in whole and nutritionally dense foods, like vegetables, helps improve mood by fostering a healthy gut. Exercise can help ease depression because it promotes new nerve cell growth in a region of the brain called the hippocampus that is associated with mood disorders.
For many, regular exercise helps lift their mood and ease stress. There's something called a runner's high that may bring short bursts of calm or happiness after exercise. The exercise effect isn't the same for everyone, but it might offer some relief. A few reports suggest that the movement could support people who feel depressed or anxious. Light activities like walking or stretching might also help clear the mind. These changes don't need to be big to make a small difference.
How does depression affect interpersonal relationships?
Depression and other mental disorders can have an effect on interpersonal relationships, including family members and friends. People with depression may experience more interpersonal problems compared to the general population and may struggle with interpersonal skills.
Those who feel depressed might have a hard time talking with others or staying close to loved ones. They may feel less energy or interest in social time, affecting connection. Some people notice that anxiety symptoms show up in their relationships, like pulling away or feeling nervous during conversations. A little walking or movement with someone else may help ease tension and create space for small talk. These changes might not fix everything, but they could offer a gentle way to feel supported. Making time for simple offline activities with others may help rebuild trust or closeness.
How does depression affect communication?
Depression can negatively affect communication and a person’s ability to maintain healthy relationships. People with depression may become less communicative by withdrawing from others and avoiding challenging conversations. People with depression may also have difficulty concentrating or paying attention, which may affect how they interact in conversations.
Some people with depression might feel stuck in their thoughts, which can make it hard to speak clearly. The exercise effect may help by reducing stress and encouraging clearer thinking. In some instances, movement has been explored through randomized controlled trials to support emotional expression. A systematic review has also pointed out links between activity and brain function. Research shows that adding simple habits like walking each week might help some adults feel more at ease when talking with others. These small steps won’t replace medicine, antidepressants, or full care, but they could still offer support. Those with diabetes, heart disease, or anxiety may also benefit from gentle movement. It may not work the same for everyone, but it could be part of an effective treatment plan.
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