When dealing with depression, it can be so difficult to find the motivation and energy to exercise. Two of the main symptoms of depression are lack of interest or pleasure in activities and fatigue or lack of energy (APA, 2022). While these symptoms can be difficult to manage, one proven strategy is moving your body! 

Exercise has a profound impact on mental health, contributing to both immediate and long-term well-being.  Studies show that regular physical activity has mood-regulating benefits and stimulates the release of endorphins, often referred to as "feel-good" hormones, which help alleviate stress and promote a sense of happiness and relaxation (Pujari, 2024). This biochemical response can reduce symptoms of anxiety and depression, providing a natural and accessible method for managing mental health conditions.

Here are some forms of exercise that can help you overcome depressive symptoms:

Aerobic Exercises: Activities such as running, cycling, swimming, and brisk walking are known for their ability to elevate heart rate and boost endorphin levels, reducing symptoms of depression and anxiety.

Strength Training: Weight lifting and resistance exercises improve physical strength and can boost self-esteem, leading to better mental health. They also help reduce symptoms of anxiety and depression.

Yoga: Combining physical postures, breathing exercises, and meditation, yoga promotes relaxation, reduces stress, and enhances mental clarity and emotional balance.

Pilates: This form of exercise focuses on core strength, flexibility, and mindful movement, which can help reduce stress, improve mood, and increase overall mental well-being. 

Tai Chi: This gentle form of martial arts involves slow, deliberate movements and deep breathing, promoting relaxation and reducing symptoms of anxiety and depression.

Dancing: Engaging in dance routines, whether structured or free-form, can elevate mood, reduce stress, and provide a sense of community and joy. 

Team Sports: Activities like basketball, soccer, and volleyball not only provide physical exercise but also foster social interaction, teamwork, and a sense of belonging, which are beneficial for mental health.

Mindful Walking: Walking in nature or practicing mindful walking can help reduce stress, improve mood, and enhance overall mental well-being.

All in all, any type of physical activity is going to be helpful in managing depressive symptoms. Regular exercise enhances brain function, improves sleep quality, and boosts self-esteem due to accomplishment of goals (Singh, et.al, 2023). Whether it is going to a fitness class or taking a walk and calling a loved one at the end of the work day, exercise makes a powerful tool for maintaining and improving mental health.

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References

Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szeto, K., O’Connor, E., Ferguson, T., Eglitis, E., Miatke, A., Simpson, C. E. M., & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1–10. https://doi.org/10.1136/bjsports-2022-106195

Pujari, V. (2024). Moving to improve mental health - The role of exercise in cognitive function: A narrative review. Journal of Pharmacy & Bioallied Sciences, 16, 26–30. https://doi.org/10.4103/jpbs.jpbs_614_23

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787

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August 9, 2024 - Julia Warren