Depression is a widespread problem affecting millions of people worldwide. It’s a mood disorder that can cause feelings of sadness, hopelessness, and worthlessness, leading to a lack of interest in activities and a decreased quality of life.

While medication and therapy can be effective in treating depression, exercise is an alternative and natural treatment option that can help alleviate depressive symptoms. This article will explore how exercise can combat depression, the benefits of exercise, and how to get started with an exercise routine.

The Benefits of Exercise for Depression

Exercise is scientifically proven to have both mental and physical benefits. Exercise releases endorphins, which are natural chemicals that can improve mood, reduce pain, and promote an overall sense of well-being.

According to the American Psychological Association, exercise can help alleviate depressive symptoms by:.

Improving self-esteem
Reducing fatigue
Alleviating anxiety
Improving sleep patterns
Increasing cognitive function
Enhancing social interaction
Reducing stress

Additionally, exercise can improve physical health, which can have a positive impact on mental health. Better physical health can lead to a decrease in depressive symptoms and an increased quality of life.

For example, exercise can help with weight control, heart health, and overall physical fitness, which can all lead to improved mental health.

The Science Behind Exercise and Depression

The scientific community has conducted numerous studies on exercise and its effects on depression.

According to a review of research published in the Journal of Psychiatric Research, exercise can be used as a standalone treatment for mild to moderate depression and can also be used as an adjunctive treatment to medication and therapy for severe depression. The review found that regular exercise can improve the following symptoms:.

Sleep quality
Depressive symptoms
Cognitive function
Self-esteem
Anxiety symptoms

Similarly, a 2018 study published in the Journal of Affective Disorders found that exercise can improve depressive symptoms in adults with major depressive disorder and in inactive adults with mild to moderate depression.

The study found that aerobic exercise was the most effective type of exercise for improving depressive symptoms. Furthermore, the benefits of exercise were found to be greater when done in group settings, indicating the importance of social support in exercise programs.

How to Get Started with an Exercise Routine

Starting or maintaining an exercise routine can be challenging, especially when dealing with depression. However, taking small steps and setting achievable goals can help make exercise a part of your daily routine.

Here are some tips for getting started with an exercise routine:.

Set realistic goals: Start with small and achievable goals that you can accomplish. This can help build confidence and motivation for more significant goals.
Choose an enjoyable activity: It’s easier to stick with an exercise routine when you are doing something you enjoy. Choose an activity that you find enjoyable and that fits your abilities.
Find a workout buddy: Exercising with a friend can make exercise more enjoyable and provide accountability and social support.
Make a schedule: Planning a specific time for exercise can help make it a habit. Create a schedule for when you will exercise and stick to it as much as possible.
Stay positive: It’s okay if you miss a workout or have an off day. Don’t be too hard on yourself, and focus on the progress you have made instead.

The Bottom Line

Exercise is a natural and effective way to combat depression. It releases endorphins, which can improve mood and alleviate depressive symptoms. Exercise can also improve physical health, leading to a better quality of life.

Regular exercise can be used as a standalone treatment for mild to moderate depression and can also be used as an adjunctive treatment to medication and therapy for severe depression. To get started with an exercise routine, set realistic goals, choose an enjoyable activity, find a workout buddy, make a schedule, and stay positive.