Depression is a costly and debilitating disorder affecting millions of people around the world.

According to the World Health Organization, over 300 million people suffer from depression globally, with the majority of them in low- and middle-income countries. Antidepressant medications and psychotherapy are effective treatments for depression, but they are not always accessible or affordable. However, an alternative and cost-effective treatment for depression is exercise.

Research shows that exercise can reduce symptoms of depression

Exercise has long been known to have benefits for physical health, but research over the past few decades has also demonstrated that exercise can improve mental health.

In particular, several studies have found that exercise can reduce symptoms of depression.

For example, a meta-analysis of 23 randomized controlled trials, which included over 1,500 participants, found that exercise was effective at reducing symptoms of depression among both depressive and non-depressed individuals.

The study concluded that “exercise can be recommended as a first-line treatment for mild to moderate depression.”.

Other studies have found that exercise is just as effective as antidepressant medications or psychotherapy for treating depression in some cases.

For instance, a randomized controlled trial published in the Journal of Clinical Psychiatry found that moderate-intensity aerobic exercise (i.e., cycling) was just as effective as the antidepressant medication sertraline (Zoloft) for treating mild to moderate depression.

How does exercise reduce symptoms of depression?

Exercise has been shown to have several beneficial effects on the brain, which may explain why it can reduce symptoms of depression. Here are some of the ways that exercise affects the brain:.

1. Increases endorphins

Endorphins are chemicals produced by the body that can reduce pain and promote feelings of pleasure and well-being. Exercise has been shown to increase endorphin levels, which can improve mood and reduce feelings of depression.

2. Reduces inflammation

Inflammation is a natural response of the immune system to injury or infection, but chronic inflammation can contribute to a variety of health problems, including depression.

Exercise has been shown to reduce inflammation in the body, which may explain why it can improve mood and reduce symptoms of depression.

3. Increases neuroplasticity

Neuroplasticity refers to the brain’s ability to change and adapt in response to experiences. Exercise has been shown to increase neuroplasticity by promoting the growth of new cells and connections in the brain.

This can improve cognitive function and may also improve mood and reduce symptoms of depression.

4. Reduces stress

Exercise has been shown to reduce stress levels by lowering cortisol levels, which is a hormone that is released in response to stress. Lower cortisol levels can improve mood and reduce symptoms of depression.

The type and duration of exercise matter

Not all types of exercise are equally effective at reducing symptoms of depression. For example, some studies have found that aerobic exercise (e.g., running, cycling) is more effective than resistance training (e.g., weightlifting) for improving mood.

However, other studies have found that a combination of aerobic and resistance training is most effective.

The duration of exercise also matters. Most studies have found that exercise sessions lasting at least 30 minutes and performed at least three times per week are most effective for reducing symptoms of depression.

How to get started with exercise for depression

If you are interested in using exercise as a treatment for depression, it is important to talk to your healthcare provider first to make sure it is safe for you to exercise. Once you have the green light, here are some tips to help you get started:.

1. Choose an activity you enjoy

Exercise is more likely to be sustainable if you enjoy it. Choose an activity that you like and that fits your schedule, such as swimming, dancing, or even walking.

2. Start slow and progress gradually

Don’t try to do too much too soon, as this can lead to injury or burnout. Start with a low-intensity activity, such as walking, and gradually increase the duration and intensity of your workouts over time.

3. Set realistic goals

Set achievable goals for yourself, such as exercising for 30 minutes three times per week. Celebrate your successes, no matter how small they may seem.

4. Make exercise a habit

Try to make exercise a regular part of your routine. Schedule it into your day and make it a priority. You may find it helpful to exercise with a friend or join a class to keep yourself accountable.

Conclusion

Exercise is a powerful tool against depression that is accessible, affordable, and has few side effects.

Research has shown that exercise can reduce symptoms of depression by increasing endorphin levels, reducing inflammation, increasing neuroplasticity, and reducing stress. The type and duration of exercise matter, and it is important to talk to your healthcare provider before starting a new exercise program.

By choosing an activity you enjoy, starting slow and progressing gradually, setting realistic goals, and making exercise a habit, you can reap the mental health benefits of exercise and improve your overall well-being.