Exercise as Mental Health Treatment: Benefits for Depression and Anxiety
If you or someone you love has ever dealt with anxiety or depression, you’ve possibly already sought support in the form of therapy or medication. Or maybe you’re at the stage of considering some extra help. Either way, a helpful complement to traditional approaches is often overlooked: exercise for depression treatment and anxiety.
Simply put, exercise is a practical, effective way to support your mood, manage stress, and improve mental health over time. What’s more, it’s often free and can fit around your routine. Yet, when depression and anxiety are at play, building an exercise routine can feel like the last thing you might want to do.
To help, this guide can help you better understand exercise as a lifestyle treatment for anxiety and depression – and how to create a routine that works for you. It does so by walking you through:
- The link between exercise and brain chemistry.
- What the research shows about exercise for depression treatment.
- Why a workout for anxiety relief can help.
- Different types of exercise and their benefits for mental health.
- How to build an exercise routine that works for you.
Exercise and Brain Chemistry: What Happens in the Brain When We Work Out
We’ve touched on how exercise is effective for mental health, so, at a basic level, we know it must affect the brain in some way. But how?
When you move your body, a number of biological changes happen that can influence how you feel.
To begin with, exercise increases the release of endorphins. These chemicals help to reduce pain and give us a sense of well-being.[1] For this reason, they’re sometimes referred to as “feel-good” hormones. You might already be familiar with the feeling they can induce, such as the satisfaction and achievement that comes after finishing a run.
Alongside this benefit, exercise releases neurotransmitters like serotonin and dopamine, sometimes called the “happy chemicals,” that naturally occur in the body. These are great for:[2]
- Elevating mood.
- Motivation.
- Keeping us emotionally stable.
Another important process that happens in the body as a result of exercise is the regulation of cortisol. This is known as the “stress hormone,” as it’s released in the body as part of the stress response. This happens when our body prepares to respond to a threat by increasing our heart rate, breathing, and blood pressure. If the stress response is activated often enough, it’s linked to:
- Anxiety.
- Low mood.
- Sleep problems.
Fortunately, regular exercise helps to keep our cortisol levels in check.[3]
In short, exercise has a significant effect when it comes to releasing mood-boosting chemicals. But the benefits don’t stop there. Movement also promotes neuroplasticity. This basically describes the brain’s ability to adapt and form new connections.[4]
With neuroplasticity, the brain is more able to “rewire” its previous pathways, learning from past stressors and adapting for the future. As a result, we’re more capable of feeling emotionally resilient.[4]
Exercise for Depression Treatment: What the Research Shows
Depression is one of the most common mental health conditions in the US, and it has very real effects on how people feel, think, and function in day-to-day life. Typically, depression presents as a set of symptoms that include:[5]
- A loss of interest in activities.
- General fatigue.
- Difficulty concentrating.
- Persistent low mood.
Exercise has been widely studied as a means to support people dealing with depression, and the findings are consistently positive. In fact, the research shows that regular physical activity can reduce symptoms of depression and support overall well-being.[6]
A key reason why aerobic exercise is so effective for mood regulation is the release of serotonin, the “happy chemical.” Depression is tied to low serotonin levels, so regular aerobic movement is a great way to counteract symptoms in combination with traditional treatment methods.[7]
An additional reason why exercise works for relieving the symptoms of depression is how it boosts levels of a protein in the brain called “brain-derived neurotrophic factor” (BDNF). BDNF can be lowered in response to environmental stressors, such as those associated with depression. However, exercise protects the structure and function of the brain, encouraging the release of BDNF and improved cognitive function as a result.[8]
Exercise for Anxiety: Reducing Stress and Physical Symptoms
Anxiety can show up in both psychological and physical ways. For example, mentally, anxiety can manifest through:
- Excessive worry.
- Irritability.
- Stress.
Physically, it might feel like:
- A racing heartbeat.
- Muscle tension.
- Sweating.
- Restlessness.
The good news is that exercise can help address both these sides.
On the physical side of things, the link between exercise and stress reduction means that movement can help the body to release built-up tension. So even activities like yoga or stretching can be a great way to let go of a sense of heaviness or physical aches and feel lighter.
From a psychological perspective, exercise is helpful for regulating the nervous system. So even going out for a short walk or run can go a long way towards returning to a calmer state after moments of stress.[9]
Moreover, studies have shown that exercise can reduce overall anxiety levels when performed regularly.[10] In fact, physical activity may be just as effective as certain forms of therapy in reducing symptoms of anxiety for some individuals.[11]
Is There a Best Exercise for Mental Health?
While certain types of exercise, such as aerobic, are particularly known for their health benefits, there’s no one “best exercise” for mental health. What’s most important is that it’s something you enjoy and feel capable of fitting into your regular routine.
Consistency is key when it comes to physical activity mental health benefits, so if you’re not a gym person, perhaps time spent outdoors is a better fit for you. To help you better understand how to make fitness and emotional well-being work for you, you could consider some of the following types of exercise.
Aerobic Exercise for Fitness and Emotional Well-Being
One particularly effective form of exercise for depression treatment is aerobic, which basically means “with oxygen.” So think cardio, like:
- Running.
- Swimming
- Cycling.
All the things that increase your breathing and heart rate. Aerobic exercise depression benefits tend to be multifold – studies show that even moderate levels of this form of activity, for around 20-40 minutes per session, produce significant improvements in mood.[12] It’s also a great option as it can start at your doorstep; no gym subscription required, and no expensive equipment.
Strength Training for Improved Self-Image
There’s certainly a link between the gym and mental health improvement, most notably regarding strength training. Strength training has been shown to have positive effects on self-esteem and confidence.[13]
As people begin to see progress, for example, seeing recent muscle definition in the mirror, this may do a lot for their self-image. However, depression and anxiety go a lot deeper than physical appearance, so it’s important not to become too reliant on improvements in physical appearance as a “fix” for mental health issues.
Group Exercise and Stress Reduction
Group-based activities are worth considering for their social benefits. Strong social bonds and meaningful relationships are known to act as a buffer against mental health issues.
Combining exercise with socializing could have a doubly beneficial effect. For instance, you could choose to go for a walk or a run with a friend, or join a club for opportunities to meet new people.
Slow Movement Therapy Mental Health Benefits
Lower intensity exercises like yoga or stretching are great for relaxation and stress reduction, and they’re well worth considering if high intensity exercise isn’t suitable.
Additionally, slow movements like yoga can help train your awareness inwards – helping to break patterns of rumination seen in anxiety. By doing so, it calms the fight or flight stress response and helps you become more present in the moment.
Mission Connection is here to help you or your loved one take the next steps towards an improved mental well-being.
Building an Exercise Routine That Works for You
It might feel challenging to start a new exercise routine initially, especially if you’re dealing with low mood or anxiety. However, the good news is that new routines are typically more achievable when they’re kept simple.
How you fit exercise into your life should suit your lifestyle – your work, education, and mental health treatment. This might mean starting with short sessions a few times a week, rather than trying to exercise every day.
You might consider one of the forms of exercise we discussed above, such as slow movement like yoga, or a group-based activity that you could do with a family member or friend. It’s also okay to be selective about the activities you choose.
Not all of us enjoy aerobic activities like running, so if you dislike them, opt for something else. Walking, stretching, or even simple home workouts can be just as effective.
Time can be a barrier for many people when trying to create a new routine. So finding a consistent slot in your day, even if it’s only 20 minutes, can help make exercise part of your daily habit. Think about when you tend to feel most energized; for some people, it’s early morning, while others might prefer evenings.
If motivation tends to be an issue for you, tracking your progress could help. This doesn’t have to be complicated. Simply noting how often you exercise each week can be enough to create a sense of progress.
It’s also important to be flexible. There will be times when your desire to exercise is particularly low, or when your routine is disrupted. This is normal. Adjusting your routine rather than abandoning it entirely can help maintain consistency over the long term.[8]
Exercise as Part of a Broader Mental Health Approach
While exercise for depression treatment and anxiety can be highly effective, it’s not always enough on its own. Some people may benefit from additional support, such as therapy or medication. This may especially be the case if your depression or anxiety is severe.
Exercise works best when it’s part of a broader approach to mental health. Combining physical activity with therapy can help address both the biological and psychological aspects of conditions like depression and anxiety.
For others, exercise may be the first step toward improving mental well-being, helping to build the motivation and energy needed to seek further support if required.
Recognizing that there isn’t a one-size-fits-all solution is important. Mental health care often involves a combination of strategies tailored to the individual.
Find Treatment for Anxiety and Depression
For some people, exercise alone may not be enough to feel at their best. Mission Connection understands this. We see people through a “whole-person” lens, meaning we treat the psychological and physical components of mental health conditions in tandem.
Mission Connection’s multidisciplinary team provides a range of services, including daily group therapy with licensed therapists, weekly psychiatric care with medication management, and weekly individual therapy.
We also incorporate a variety of therapeutic approaches into your personalized treatment program, such as cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), mindfulness, psychoeducational groups, and solution-focused therapy. And, when appropriate for you, we can include movement therapy mental health approaches in your plan.
Mission Connection offers:
- In-person programs at our locations in California, Virginia, and Washington.
- Telehealth services.
- An innovative hybrid approach that combines in-person and virtual care.
We make it easy for you to access the care you need, no matter where you are. This way, you’re empowered to connect with your clinical team at your convenience, ensuring flexible access to care – when and how it works best for you.
Ready to prioritize your mental well-being? Our team is here to help and provide more information on how to start your journey toward healing and recovery. Get started online or call us for a free, no obligation conversation at 866-833-1822. We’re here to support you every step of the way.
Exercise for Depression and Anxiety Treatment FAQ
Is exercise an appropriate treatment for depression without medication?
While exercise works to improve the symptoms of conditions like anxiety and depression for many people, others may need additional support. For example, people with more severe symptoms may require psychotherapy or medication to get their symptoms under control.
If you’re dealing with a mental health condition, exercise typically works best as a complement to more traditional forms of treatment, such as therapy. A mental health professional can help you better understand your symptoms and how to address them through a holistic approach.
You can also take our free mental health assessment to gain insight into your well-being and decide if a professional consultation could be right for you.
How much exercise do I need to improve my mood?
For people with anxiety and depression, mustering up the energy to exercise can feel like another hurdle to climb. However, exercise doesn’t have to be strenuous to be beneficial. Even small, gentle amounts can significantly improve your mood.
The key is to be consistent; try to move your body in ways that you enjoy a couple of times a week. In time, and with progress, you could shift to longer or more intense workouts for anxiety relief if required.
How quickly does exercise improve symptoms?
For some people, physical activity mental health benefits can be seen in as little as a couple of weeks. However, if you want the benefits to be long-term, it’s important to be consistent – find a way to slot it into your routine in a way that works for you to maintain motivation.