Aerobic exercise appears to help alleviate depressive symptoms, experts say.
Exercise isn’t a depression cure-all — there’s no such thing. But plenty of research has shown that exercise can reduce or even prevent symptoms of depression.
Among people with depression and similar health conditions, exercise appears to have substantial mental health benefits. For instance, a systematic review and meta-analysis from 2021 found that exercise can significantly improve depressive symptoms and quality of life when used as an add-on therapy to usual treatment — and the more exercise, the better, researchers noted.
And a large study in The American Journal of Psychiatry concluded that engaging in physical activity of any intensity for at least one hour each week could prevent 12 percent of future cases of depression.
What makes a fitness routine an excellent addition to your depression treatment plan? There are likely multiple factors. Biologically, exercise can increase certain chemicals in the brain that can help form new brain cells and new connections between brain cells.
In addition to the direct effects exercise has on the brain, other physical changes that occur with exercise, such as cardiovascular fitness and improved metabolic health, promote brain health indirectly.
Psychologically, exercise is a great way to improve self-esteem and self-efficacy, as there are small goals, such as walking or running a certain distance or for a certain amount of time, that you can work toward achieving. And socially, exercise — particularly when done in a class setting or with a friend or partner — can strengthen your relationships with others.
If you need help becoming more active or if you simply want to try new activities, here are seven great exercises that can help ease depression symptoms.
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Go for a Run for an All-Natural Mood Boost
“The most tangible example of exercise stimulating certain brain chemicals is the runner’s high that many athletes report experiencing once crossing a certain threshold of exertion,” says David Muzina, MD, a psychiatrist based in Cleveland and senior medical director at Medical Mutual of Ohio. That sense of euphoria is thought to be due to the release of endorphins in the brain in response to sustained physical activity.
“Endorphins reduce your perception of pain and trigger a positive feeling in the body,” says Sanam Hafeez, PsyD, a neuropsychologist and the director of Comprehensive Consultation Psychological Services in New York City. Exercise also has a host of physical benefits that can make you feel better overall by decreasing muscle tension, improving sleep quality, and reducing anxiety, she notes.
So which workouts fight depression best? “To date, the strongest evidence seems to support aerobic exercise,” says Dr. Muzina. This includes running, swimming, walking, hiking, aerobics classes, dancing, cross-country skiing, and kickboxing.
According to the Mayo Clinic, engaging in at least 30 minutes of exercise on three to five days of the week could significantly lessen depressive symptoms. And if you’re short on time, even a 10- to 15-minute spurt of exercise could make a difference, the Mayo Clinic reports.
Lift Your Mood by Lifting Some Weights
Strength-training exercises also help relieve symptoms of depression, according to an analysis of 21 studies published in 2020. Similarly, another review of studies showed that adults who exercise with weights are less likely to develop depression than those who never exercise with weights.
How do barbells and similar equipment brighten your mood? For some people with mild to moderate depression, weight training can be a somewhat meditative practice, says Dr. Hafeez. “While you are weight training, your mind is focused on the task at hand and not thinking about anything else,” she says.
Not to mention, there are other benefits, such as increased muscle definition, elevated blood flow, and hard work — all of which can improve your outlook and give you a deep sense of satisfaction when you reach your goals, Hafeez says.
Just be sure to start slowly and use the assistance of a personal trainer if needed.
Combine Yoga With Other Treatments to Feel Even Better
Practicing yoga is another activity that can ease symptoms of depression, especially when combined with usual treatment, such as cognitive behavioral therapy, according to one study.
“Eastern traditions such as yoga have a wonderful antidepressant effect in that they improve flexibility; involve mindfulness, which breaks up repetitive negative thoughts; increase strength; make you aware of your breathing; improve balance; and contain a meditative component,” says Norman E. Rosenthal, MD, a clinical professor of psychiatry at the Georgetown University School of Medicine in Washington, DC.
Dr. Rosenthal suggests starting with a yoga class in your area so you can be sure that you’re doing the movements and poses properly. Group yoga offers social benefits, too, Hafeez adds.
Not enough evidence is available to know which type of yoga is best for treating your depression or how long you need to be doing yoga to see benefits. But a study in the International Journal of Preventive Medicine found that women who practiced hatha yoga, which combines yoga poses with breathing techniques, three times a week for four weeks reported lower levels of depression, anxiety, and stress, compared with those levels at the start of the study.
Another small study in the International Journal of Yoga found that doing 60 minutes of a similar yoga practice twice a week over the course of 12 weeks decreased levels of depression and anxiety and increased self-esteem among elderly women.
Relieve Stress With Graceful Tai Chi Moves
Like yoga, tai chi is another Eastern tradition that might help ease depression. Specifically, this slow, gentle practice may help reduce stress and relieve symptoms of depression, according to a review of research.
Practicing tai chi in a group setting may also play a role in depression relief. “A group class can reinforce a sense of autonomy and connectedness with others. You can also develop a social support network in an exercise class that you might not form when exercising alone,” says Hafeez.
Walk Regularly to Help Ease the Blues
Simply putting one foot in front of the other may be the trick to feeling better — that’s because walking is an aerobic exercise that’s suited for almost everyone. All it takes is a pair of comfortable, supportive shoes, and you’re ready to go.
“Practical wisdom suggests that doing something is better than doing nothing in terms of physical activity,” says Muzina. If depression has made you sedentary, start off slowly and gradually increase time and distance, he advises.
Hafeez agrees. “If you set too high of expectations, you may self-blame and feel guilty if you don’t meet those expectations. Set expectations that are realistic, such as going on a five-minute walk,” she explains.
Get a Healthy Dose of Sunlight by Heading Outdoors
If you enjoy being outdoors, even simple activities such as gardening, throwing a ball around with your kids, or washing your car may do your mood some good. One reason may be that sunlight has been shown to facilitate increases in serotonin, a mood-supporting brain chemical. Changes in brain chemicals during the darker, colder months have been linked to some cases of seasonal affective disorder.
“Choose whatever [outdoor activity] works for you, depending on your functioning level, energy, and preferences,” advises Shoshana Bennett, PhD, a clinical psychologist based in Los Angeles.
Break Out of a Funk by Bouncing
Having a hard time finding an exercise you enjoy? One simple strategy is to bounce. Jumping on a mini trampoline, also known as a rebounder, is a fun way to work your cardiovascular system without taxing your joints.
“You don’t need to jump, but bend your knees and bounce as quickly as you can for a few minutes,” says Dr. Bennett. “This is an easy way to oxygenate your brain and get some endorphins flowing.”
Like other forms of aerobic exercise, bouncing on a trampoline can help your brain release serotonin as well as oxytocin (another mood-boosting brain chemical), Hafeez explains.
“The spike in neurochemicals will give the feeling of being happy and help with depression,” Hafeez says. Rebounding exercises also increase blood flow to muscles, loosen overused muscles, help you relax, and promote better sleeping patterns, Hafeez adds.
How to Get Started
More research is needed to know exactly which types and durations of activities are ideal for managing depression. But, as research has shown in general, there is a strong connection between exercise and its ability to reduce symptoms of depression, with many options that can be helpful, as the American Psychological Association notes.
But for people with depression, starting an exercise routine may not be easy. “It can be more difficult for people with depression to exercise because depression can reduce energy, cause body aches, increase pain perception, and disrupt sleep, resulting in less motivation to exercise,” says Hafeez.
Her recommendation? Start with five minutes a day of walking or any form of movement like yoga or tai chi. As you get into shape, you’ll begin to look forward to these relaxing breaks in your day and enjoy it more and more. “Five minutes of activity will become 10, 10 will become 15, etc.,” Hafeez says.
Additional reporting by Michelle Pugle.