The Science of Exercise as a Depression Treatment

What Science Says About Exercise And Depression

Because of the well-established mind-body connection that links mental and physical health, exercise has often been suggested to manage depression symptoms. As research continues to point to a significant relationship between physical activity and improved depression symptoms, you may be curious as to the science behind this association and how to use it to your benefit.

Does exercise relieve depression symptoms?

The benefits of exercise for mental health have long been espoused by healthcare professionals, researchers, and other experts. Organizations that range from Harvard Medical School to the National Institutes of Health have explained the importance of physical activity in reducing depression and improving mental health. Their conclusions are primarily drawn from a wide-ranging body of research developed over several decades.

For example, one meta-analysis on the benefits of exercise for depression—consisting of 23 randomized controlled trials, including almost 1,000 total participants—found that physical activity led to significant improvements in the short term. Researchers concluded that exercise is an “effective intervention for depression.”

There are numerous other analyses and trials that have alternative formats or compare the effects of exercise with other treatment methods. Most of these show that exercise can reduce the severity of symptoms.

What type of exercise is best for depression?

Research suggests that a wide variety of exercises decrease depression. However, there is evidence that certain types of physical activity are more effective at reducing symptoms. Most of these studies examined or compared the effects of moderate aerobic and nonaerobic exercise. Aerobic exercises—often called cardio—include activities like jogging, cycling, swimming, and walking.

Many experts believe that the higher levels of oxygen required by aerobic activity make that form of exercise more beneficial for depression. For example, one study on aerobic exercise measured the influence of increased maximum oxygen uptake. The subjects participated in an aerobic exercise program for one hour thrice weekly. Their depression scores improved, which researchers attributed to increased oxygen uptake during the exercise programs.

However, another study that compared aerobic to nonaerobic exercise found that increased maximum oxygen uptake had no bearing on improving depression symptoms during regular physical activity. The people who participated in the nonaerobic exercise had just as many benefits as those who participated in the aerobic exercise.

Strength training, such as lifting weights, has also shown promise as an effective exercise method for reducing depression. One study found that a weight-training fitness program for adults improved sleep disturbances and other symptoms of depression. Another trial showed that high-intensity strength training may reduce symptoms of depression more than low-intensity workouts.

Even small amounts of exercise can make a difference. One meta-analysis suggests that just over 10 minutes of moderate activity a day can lead to an 18% reduction in the risk of depression.

Research indicates that the physical activities most effective in relieving depression are:

• Dynamic
• Uninterrupted
• Less dependent on focus and decision-making

How does exercise improve mood?

Researchers have identified several ways exercise might improve mood:

• Promoting a sense of accomplishment and mastery
• Building self-esteem and a positive self-image
• Releasing mood-boosting brain chemicals
• Providing a healthy distraction from negative thoughts

The physical health benefits of exercise also contribute to improved mood:

• Better overall health, including controlled blood pressure and decreased risk of heart disease
• Greater flexibility, which can decrease the frequency of body aches
• Weight management, which can reduce the likelihood of other health concerns

Research published in the journal Brain Plasticity shows that exercise may also improve neurochemical functioning in the following ways:

• Enhanced metabolism, which can improve depression via the gut-brain axis
• Turnover of monoamines and other central neurotransmitters, similar to how SSRI medications work
• Increased serotonin in the brain, which can improve sleep and enhance mood
• Increased endorphins, which can boost mood and relieve pain
• Increased corticotropin-releasing hormone (CRH), which can moderate stress
• Increased energy levels, especially in people who have less motivation

Is exercise alone enough?

While exercise has proven physical and mental health benefits, it’s important to view it as one component of a comprehensive approach to managing depression. When working with ReachLink’s licensed clinical social workers, exercise may be incorporated as part of a holistic treatment plan that also includes evidence-based therapeutic approaches.

The research on exercise for depression is promising, but traditional therapeutic modalities have been more extensively studied. A ReachLink therapist can help you determine how physical activity might best complement your overall mental health care plan.

Barriers to treatment through exercise

While exercise can be beneficial, several factors may limit its effectiveness or feasibility for people with depression. Common barriers include:

• Depression symptoms themselves, such as fatigue, lack of motivation, and sleep disturbances
• Physical health concerns that make exercise challenging
• Limited access to facilities or resources
• Time constraints due to work or family obligations

For example, someone with a condition like fibromyalgia (a disorder that commonly leads to depression) may have trouble exercising due to muscle and joint pain. In these cases, a ReachLink therapist can help develop modified approaches that work within your capabilities.

What does the research on exercise and depression mean for me?

Many studies suggest that exercise may help you manage symptoms of moderate to severe depressive disorders. To take advantage of these benefits, consider developing an exercise program you enjoy and can easily incorporate into your life.

Research shows that exercise may be more effective for depression when it’s enjoyable for the participant. Consider activities you already like or have enjoyed in the past:

• If you love being in nature, try hiking, walking in parks, or gardening
• If you prefer social activities, look into local sports leagues or group fitness classes
• If you value convenience, home-based exercises like yoga or strength training might work best

Setting achievable goals is crucial to maintaining motivation. Start small—perhaps with a 10-minute daily walk—and gradually increase duration and intensity as you build confidence and stamina.

Your consistency over time will be more important than intensity at the start. Remember, even modest physical activity can contribute to improved mood and reduced depression symptoms.

Ultimately, combining exercise with professional support, such as counseling or medication when appropriate, can provide the most comprehensive approach to managing depression. A ReachLink therapist can help tailor a plan that integrates exercise with other treatments to support your mental wellness journey.

In summary, exercise is a valuable and evidence-based tool that can complement traditional depression treatments. Whether you choose aerobic activities, strength training, or gentle movement, the key is to find what feels sustainable and enjoyable for you. By prioritizing both physical activity and professional care, you can take meaningful steps toward improving your mood and overall quality of life.