Why is Exercise Effective in Treating Depression

By Corgan Blosch and Rose George MD

For a long time, people suffering with depression have been told that exercise is important and will help alleviate their symptoms.  As an adult, it becomes increasingly hard to get the amount of physical activity one needs. It can be tough when one is already exhausted before or after a long work day, adding depression symptoms on top of that makes it feel nearly impossible. But exercise has a plethora of benefits, and with just a little dedication, one can start seeing those benefits. When we understand how exercise is helping, we might feel more dedicated to getting into a healthy routine.

There are scientific reasons why exercise can be effective in helping depression. For instance, physical activity actually can change the chemistry of the brain and can improve neurotransmitter levels and neuronal functioning. This then promotes neuroplasticity in the brain, which is the capacity of the brain for self-adaptation and rebuilding. These neurobiological alterations may help people improve their thinking, regulate their emotions better, and handle stress better. Exercise also provides an attention shift, diverting pessimistic rumination that comes with depression and anxiety. Physical activity can provide a healthy deviation from these negative thinking patterns.

Further, exercise reduces the damaging effects of chronic stress on mental health by lowering cortisol levels which in turn increases calmness. Physical activity also increases cerebral blood flow and oxygen levels, facilitates nutrient delivery, and cleans up metabolic byproducts. This increased blood flow can also help remove waste products from the brain such as beta-amyloid, a protein associated with Alzheimer’s. Exercise can also improve the efficacy of other forms of depression treatment like antidepressant medication. Finally, exercise can help provide a sense of accomplishment, self-efficacy, and capability which raise self-esteem and self worth.

According to the American Heart Association, adults should try to get at least 150 minutes of moderately intense aerobic exercise, or 75 minutes of vigorously intense aerobic exercise per week. This can look different for everyone, and there are many different types of exercise. Taking a 10 minute walk on your lunch break, or a 15 minute walk after work every other day is a small way to incorporate physical activity into one’s life. You can start a walking or running club with some friends to make it a social activity. Maybe even doing some stretches and jumping jacks after you wake up could be a good start. It starts with one step. Please be sure to check with your doctor before starting an exercise routine.

If exercise seems like something out of reach due to depression then reach out for treatment, therapy, medications, or Transcranial Magnetic Stimulation (TMS) which can all be of help in taking steps towards a new direction of functionality.

 

Sources:

 

Hossain, M. N., Lee, J., Choi, H., Kwak, Y.-S., & Kim, J. (2024). The impact of exercise on depression: How moving makes your brain and body feel better. Physical Activity and Nutrition, 28(2), 43–51. https://doi.org/10.20463/pan.2024.0015