Is Exercise Good For Depression
The weight of depression can make you feel exhausted – even if you haven’t done anything. Is this a signal to sleep? No!
The fatigue you feel from depression isn’t your body telling you it needs rest, but instead, a signal that a change is due. And exercising is the best place to begin…
People diagnosed with mild to moderate depression benefit massively from regular exercise and keeping active for at least 15 minutes a day. It eases your symptoms, breaks intrusive thoughts, and lifts your mood – all of which help heighten your spirit and push through heavy times.
Regardless of if it’s weight training, calisthenics, or a light jog – it’s about getting your heart pumping.
“Any type of exercise is useful, as long as it suits you and you do enough of it,”
Dr Alan Cohen – GP with a special interest in mental health.
Why Is Exercise Good For Depression
People know exercise benefits them when depressed, so why are you here? Most hear it’s good for them, but they aren’t actually sure why.
The psychological, biological, and social benefits exercise has on depression go under the radar. We are here to clear them up and fully inform you why it’s beneficial!
To list, the main reasons exercise is good for depression is:
- Increased production of neurotransmitters
- Creates a healthy distraction and relaxation of the mind.
- Improves sleep.
- Establishes routine and structure within the day.
- Social interaction.
Increased production of neurotransmitters
Exercise releases hormones such as endorphins, serotonin, and dopamine. These are responsible for increasing your sense of well-being in healthy dosages and balancing your brain chemistry towards a healthier state.
Creates a healthy distraction and relaxation of the mind
It’s tempting to distract depressive thoughts with junk food, TV, and mindless scrolling; however, this only causes more problems down the line. Instead, exercise is a sustainable and beneficial stimulant that shifts your attention away from negative thoughts, and also keeps you physically fit.
Improves sleep
Tiring out your muscles also exhausts your mind; you can’t be bothered to think negatively, you just want rest! By exercising, you aid the quality and duration of sleep – which is essential in managing depression.
Establishes routine and structure within the day
Fundamental human nature relies on a predictable structure; it’s why we always create habits. So, when we lose this, we can feel out of purpose, which can contribute towards depression. Exercise voids this from happening as there is something foreseeable to look forward to.
Social interaction
Another basic human need is to talk to people; we are social mammals. Participating in team sports or social community centers helps build meaningful relationships, which combats the isolation often felt by people with depression.
What Are The Best Exercises For Someone With Depression
If you’re new to the world of fitness, some exercises better suit people with depression than others.
If you suffer from depression, participate in aerobic activities that are engaging, social, and outdoors; this can include team sports, group running, cycling, swimming, or skiing. Research suggests that medium-intense, long-duration, focused exercise like these fights depression best.
Nonetheless, your priority should be finding an exercise you find fun. So, if anaerobic exercise is more fun for you – do more of it. Sometimes it isn’t what the research says, it’s about doing what’s most beneficial to you.
“Exercise should be something you enjoy; otherwise, it will be hard to find the motivation to do it regularly”
Dr Alan Cohen – GP with a special interest in mental health
If you are stuck for inspiration, we have linked the NHS fitness section and listed a few more engaging, social, and outdoor exercises for you:
| Sport | UK Link | USA Link |
|---|---|---|
| Beach Volleyball | Click Here | Click Here |
| Tennis | Click Here | Click Here |
| Ultimate Frisbee | Click Here | Click Here |
| Basketball | Click Here | Click Here |
| Hiking | Click Here | Click Here |
While beginners benefit from joining sports clubs and learning new exercises what if you are an experienced athlete feeling depressed?
In this case, it may be worth having a break from your predominant sport and taking up something completely new. Like how Stephen Curry took up golf, we don’t know if he has ever been depressed, but taking a break from basketball would have been refreshing for his mental state.
Will Exercise Cure Depression
Exercise alone has been shown to help people come out of a depressive state. As long as do the right exercise consistently and thoroughly the production of neurotransmitters will start to soften your symptoms – and could go as far as to cure a mild depression.
A great example is Tyson Fury who claims he hasn’t relied on a psychiatrist or antidepressants. Instead, he has found solace in:
“training, eating, sleeping, repeating.”
Tyson Fury
In addition, a study from Dr. Ben Singh concluded that physical activity is 1.5 times more effective at reducing mild symptoms of depression, psychological stress, and anxiety than medication or C.B.T.
The science is still very grey. While some doctors say it’s sufficient, others say exercise isn’t enough for people with intense depression. For example,
“For some people it works as well as antidepressants, although exercise alone isn’t enough for someone with severe depression,“
Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School.
The bottom line? Understand that depression is a complex illness, so what works for some people won’t work for others. However, as long as you stay physically active, you give yourself the best chance to see through depression earlier rather than later.
How Long Does It Take For Exercise To Reduce Depression
The time frame is unclear as to when exercise will ease your depression. There are a range of factors that determine it, such as:
- The severity of your depression.
- How intense you exercise.
- How many exercise sessions you do per week.
- What you do when you aren’t exercising.
So, it’s difficult to give a definite number; however, after a few months of consistent, light training, you should begin to feel better. Though, it’s best not to focus on the time frame but more on doing something you enjoy: Dr. Miller advises, ” Make it something you like and something that you’ll want to keep doing.”
If you enjoy your exercise, the time frame becomes a second thought.
What happens if you don’t feel better after a few months?
Even if you don’t feel better – keep up the exercise. You want to stay as active as you can, even if it’s a small walk around the block. Remember that everyone is different, so it could take longer.
Additional Help
If you struggle with depression or any mental illness, you should always reach for help and support for others. Family members and friends are a good place to begin, but if you need to talk to somebody else, we have linked a few resources below:
- BetterHelp – A service for online therapy.
- NHS – Englands national health service.
- Global Mental Health – A website to find mental health resources in your country.
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