Depression is among the most common mental health conditions affecting 280 million individuals across the globe. It is a complex condition hampering one’s self-esteem, energy, and willpower. Various medications and types of psychotherapy are used for depression treatment, but there are also specific lifestyle changes that improve mental health, such as increased physical activity. So, does working out help with depression? And how to motivate yourself to work out when depressed? Read on to learn more.
How does exercise help depression?
Exercise improves brain chemistry and functioning, which produces a significant positive effect on mood and overall mental health. Here are several ways in which research has proven physical activity helps to deal with depression:
- It stimulates the production of endorphins, the feel-good neurotransmitters that can elevate your mood.
- Exercising reduces the level of stress hormone cortisol, lowering depressed feelings and stabilizing emotions.
- Depression is linked with a decreased brain-derived neurotrophic factor (BDNF), meaning an impaired growth and functioning of neurons. Exercise can help restore BDNF levels thereby promoting and improving brain health.
- Regular exercise is known to help improve sleep quality which is a common symptom of depression.
- Lastly, exercising provides a sense of accomplishment boosting one’s self-esteem.
Effectiveness in improving depression symptoms
The effectiveness of exercise in the management of mild to moderate depression has been well-researched in the scientific literature. In some cases, the effectiveness of exercise is generally comparable with antidepressant medication and psychotherapy. It can also help prevent relapses or future depression episodes.
However, note that depression cannot go away on its own. So, if exercise and other self-help techniques seem to be ineffective, it’s important to seek professional help. Today, with telehealth advancements, you can see a doctor for depression online and receive a personalized treatment plan without leaving your home.
Types of exercises best for depression
Different types of exercises affect the brain and body in varying ways, and some may be more effective at improving depression than others. These include:
- Aerobic exercises like swimming, running, dancing, brisk walking, and cycling.
- Strength training through weight lifting, pushups, squats, and resistance workouts.
- Pilates
- Yoga
- Zumba
- Tai chi
- Team sports like football, basketball, and volleyball.
Most importantly, the best types of exercise for depression are those that you enjoy and can stick with consistently. Whether it's an intense cardio session, a calming yoga practice, or a simple walk in the park, incorporating physical activity into your daily routine can significantly improve your mood and reduce depressive symptoms.
Tips to start and stay motivated to exercise
Starting to exercise may feel like an exhausting challenge, especially when having depression. However, with the right approach, it's possible to make exercise a sustainable part of your life. Here are some tips to help you get started and stay on track:
- Choose activities that you genuinely enjoy (or used to enjoy before depression symptoms arose), whether it's dancing, hiking, or yoga, so it doesn’t feel like a chore.
- Create a routine by setting a regular time for exercising.
- Start with small and achievable goals and gradually increase training duration and intensity as you become more comfortable and resilient.
- Track your progress in terms of your physical performance and mood change either through a journal or digital app. This will help you assess the positive effects of exercise over time.
- You can get your friend or a partner to tag along with you on exercises to have a good time together and motivate each other to stay on track.
- Focus on your own journey and don’t compare your fitness progress to others.
- Being kind towards yourself is the most important thing during the process.
How long does It take for exercise to help depression?
The time it may take for one to see prominent improvement in mental state from exercise depends on various factors. These include the severity of symptoms, individual circumstances, types of physical activity, and many others. For example, some types of exercise cause an immediate boost in the mood because of the release of endorphins, dopamine, and serotonin; this is also called “runner’s high.” While this elevated mood is temporary, consistently exercising for several weeks can bring about sustained improvements in mood and overall mental health.
According to a randomized trial conducted among individuals with major depressive disorder, 58% of them started to notice improvements after eight weeks of moderate aerobic exercise. According to meta-analysis, it can take 10 to 16 weeks of regular physical activity to ensure neurochemical changes that eventually promote mood regulation and long-term, noticeable improvement in depressive symptoms.
However, there is no one-size-fits-all approach: some people may start experiencing benefits sooner, others may need a bit more time. The most important thing is to stay patient and persistent. Individuals who maintain an exercise routine over months or years have lasting improvements in their depressive symptoms and overall well being.
Can you overcome depression with exercise alone?
While exercise can significantly enhance mood and mental health, it should be viewed as a complementary tool within a broader treatment strategy, particularly for those with severe depression. Regular exercise may be more or less helpful depending on the intensity and duration of depressive symptoms as well as the person’s expectations, symptom monitoring, and ongoing support.
In cases of mild to moderate depression, exercise can be more effective in improving emotional stability and reducing the risk of relapse. On the other hand, individuals with severe and persistent depression require a combination of treatment methods, including antidepressants and psychotherapy, to manage their symptoms. In such circumstances, exercise can not be a standalone solution.
We should not look at exercise as a “cure” but rather as a complementary tool in improving depressive symptoms and quality of life. It is suggested to consult with a qualified and experienced medical professional who can develop an appropriate and tailored treatment plan for you.
Conclusion
Whether you have depressive symptoms or not, it is recommended to include exercise in your routine. In several weeks, you’ll start noticing how much of a help it can be for your mental health. Numerous studies have been carried out that prove the profoundly positive impact of regular physical activity on mental well-being.
It is important to note that despite the efficacy of exercise in improving depression, it alone may not be enough. Consult with your healthcare provider to go through a detailed assessment and receive an individualized treatment plan, including psychotherapy and/or medications supplemented with suitable lifestyle changes.
