7 Ways That Exercise Can Help With Depression

Written by Tracy Asamoah, MD | Reviewed by Sanjai Sinha, MD Updated on January 30, 2023

Key takeaways:

• Exercise can be an effective complementary treatment for mild to moderate depression. 
• Regular exercise offers mental health benefits –– like reducing stress and improving mood –– that may ease depression symptoms. 
• Your fitness routine should not replace other treatments –– such as medication or therapy –– for depression. And you should always talk to your provider before you try a new exercise program. 

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Depression, one of the most common mental disorders, can have a huge impact on your life. But, if you are dealing with depression, you are not alone. In fact, over 100 million people worldwide experience depression.

You might wonder if there are alternatives to therapy or medication that can help treat your symptoms of depression. And the answer is yes. Research shows that lifestyle changes like regular exercise can help ease depression symptoms.

How is depression typically treated?

Most healthcare providers recommend trying antidepressant medications, psychotherapy, or both to treat depression. These methods can help you whether your symptoms are mild or severe.

While there are many options, the most common medications for treating depression include:

• Selective serotonin reuptake inhibitors (SSRIs), like fluoxetine (Prozac)
• Serotonin-norepinephrine reuptake inhibitors (SNRIs), like venlafaxine (Effexor)

Various types of talk therapy have been shown to improve symptoms of depression. Examples include psychodynamic psychotherapy and cognitive behavioral therapy (CBT). 

Does exercise help depression?

Traditional therapies aren’t the only way to help treat depression. Exercise is one of many complementary approaches for people with mild to moderate depression. Regular exercise can reduce or prevent depressive symptoms such as irritability and fatigue. Some people might even benefit from physical training as an alternative to standard treatments. But exercise has been shown to be most effective when combined with medication and therapy. 

So how does exercise help treat depression? While there are numerous, well-documented physical benefits to exercise — from stronger muscles to a lower risk of chronic diseases —more recent research has shed light on how it affects your mental health, as well. Here are seven theories about how exercise can help fight depression and improve mental well-being.

1. Reduces stress

Regular exercise has been shown to reduce stress hormones like cortisol. This can help you manage your mental and emotional stress on a day-to-day basis. And it might make it easier to cope with some symptoms of depression. 

2. Increases mood-boosting hormones

When you work out, your brain releases neurotransmitters. These chemical mood boosters –– like endorphins, serotonin, and endocannabinoids –– can lift your spirits. 

3. Stimulates nerve cell growth that can relieve depression 

Physical activity increases blood flow to the brain and supports neuroplasticity. Neuroplasticity allows your brain cells to grow and make new connections. That explains why exercise may help nerve cells in the hippocampus grow. 

The hippocampus, which helps with everything from memory to mood regulation, may be smaller in people with depression.

4. Improves self-esteem

A fitness routine can help anyone, including those with depression, boost their self-esteem. This healthy habit provides an outlet for your stress and can increase your confidence in your abilities. 

5. Distracts you from negative thoughts

Another great thing about working out is that it can distract you, even if temporarily, from depressive thoughts and feelings. Workouts can be a time for you to calm your mind and engage your body. 

6. Provides opportunities to make social connections 

Research shows that group fitness may reduce feelings of isolation and loneliness. Use exercise as a way to make social connections by taking a fitness class, joining a gym, or playing a sport. 

7. Helps you sleep better

Working out can increase your energy during the day and improve your sleep quality at night. This is critical because lack of sleep can increase your risk of depression. And, in turn, depression can cause sleep problems. 

What’s the best kind of exercise for depression?

Even if you’re still considering other treatments for depression, you can start exercising immediately. It’s an inexpensive (or free) way to help manage your symptoms. The goal is to get your body moving, and many different kinds of exercise — including aerobics, resistance or strength training, and mind-body practices — can do that.

Here are some ideas to help you get started:

• Take a walk (bonus points if you go outside, take your pet, or practice mindfulness). 
• Run outside or on a treadmill. 
• Do a strength-training workout with weights or do body weight exercises like squats, push-ups, and lunges.
• Take it back to childhood and jump rope or hop on a trampoline.
• Go for a swim or try water aerobics. 
• Practice forest bathing by spending some time in nature. 
• Give mind-body practices like yoga, tai chi, or pilates a try.

Finding the motivation to get out and exercise can be challenging when you are feeling depressed. But when you’re stuck at home, it can make exercising all the more difficult. 

Try fun workouts or exercise with others to help you stick to a routine. If you can, enlist a family member or friend to commit to a workout schedule with you. Or do your at-home exercises over video chat with a friend. 

Many gyms and studios now offer online classes. And some online options give you a chance to interact with others, which will help boost your mood.

Is there any reason to avoid exercise as a treatment for depression?

If you are physically healthy, exercise can be a low-risk, accessible way to help treat depression. But you should always talk to a healthcare provider before starting a new exercise routine. This is especially critical if you have severe depression, another health condition, or an injury.

Your provider can help you create a comprehensive treatment plan. They can also make important recommendations about your fitness plan, including exercise intensity, frequency, and duration.

How do I get started with an exercise plan?

Once your healthcare provider gives you the OK, you can start exercising immediately. And these tips can help you build a fitness routine you can stick with: 

• Set realistic short-term goals. 
• Make an exercise schedule. 
• Start small by doing shorter workouts, if it helps. 
• Try different workouts. 
• Do not forget to rest. 
• Celebrate your wins and forgive yourself for any setbacks. (They happen, and it’s OK.) 

The bottom line

Exercise can be just as good for your mind as it is for your body. Regular workouts may ease mild depression by improving mood, boosting self-esteem, and supporting brain health. Working out also provides an outlet for stress and a chance to connect with others. Plus, it’s convenient and accessible. 

Talk to your healthcare provider about the best options to ease your symptoms and get active.