Does exercise ease depression symptoms? What you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover how exercise can ease depression symptoms. Plus, learn about the types of effective exercises, how long to do them, and clinical studies supporting these benefits.
When you’re dealing with depression, getting out of bed in the morning can feel like a challenge — and exercise might seem like an impossibility. But, ironically, working out can actually help you feel better, especially if you do it along with other types of treatment.
While exercise isn't a cure-all, studies have shown that physical activity can improve mood and increase energy levels, both of which can be affected by depression. The key is to find a type of exercise you enjoy, which makes the experience not only easier but also more fun.
You don’t need to sign up for a 45-minute spin class right off the bat or start lifting heavy weights to see benefits — even a short walk outside or some gentle movement, like stretching, can help you start to feel better almost instantly. Here’s everything you need to know.
Does exercise ease depression symptoms?
Depression is a mental health condition that affects millions of people, leading to feelings of sadness, hopelessness, and a lack of interest in everyday activities. And although the evidence is mixed, most studies show a link between exercise and positive mental health.
From releasing feel-good chemicals and increasing energy levels to helping you sleep better at night, adding a bit of exercise to your daily routine is good for your body and your mind. These are some of the possible benefits of exercise for people dealing with depression.
1. Happy hormone production: When you exercise, your body may release feel-good chemicals that can reduce feelings of depression and promote positive feelings. These may even create a sense of euphoria after a workout, often known as the sought after "runner's high."
2. Neurotransmitter regulation: Regular physical activity may help balance neurotransmitters that support mood regulation, such as serotonin and dopamine.
3. Reduced inflammation: Exercise may help reduce chronic inflammation in the body, which is often linked to depression.
4. Stress reduction: Getting active may help lower levels of the stress hormone cortisol, which is often linked to depression.
5. Improved sleep: Depression can cause insomnia or excessive sleeping. Regular exercise may help regulate your sleep patterns, and this can improve the way you feel.
6. Increased energy: Regular exercise can boost your energy levels, increase overall stamina, and reduce feelings of fatigue.
7. Enhanced self-esteem: Achieving fitness goals, whether big or small, can bring a sense of accomplishment and increase your confidence.
8. Social interaction: Exercises such as group classes or team sports offer opportunities for meeting new people. This can help reduce feelings of loneliness and isolation, which can be common in depression.
What clinical studies say about the effects of exercise on depression
Depression is one of the most common mental health conditions in the U.S., and ways to manage and treat it have been studied extensively. Here is some of the science behind moving your body when you’re experiencing symptoms of depression.
JAMA Psychiatry study: A study published in JAMA Psychiatry found that regular exercise may be as effective as antidepressants for some people. It found that participants who exercised regularly saw a significant reduction in depression symptoms.
Harvard Medical School research: Research from Harvard Medical School showed that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. This indicates that even moderate activity can boost mental health.
Longitudinal studies: Long-term studies have shown that people who exercise regularly not only see a sustained improvement in their mood, but also that they’re less likely to experience depression again, supporting better mental health in the long run.
How much exercise do you need to ease depression symptoms?
The amount of exercise needed to ease symptoms of depression is different depending on the person. If you exercise regularly, consider trying your normal workout and then check in to determine if it felt like too much, not enough, or just the right amount.If exercise isn’t in your regular routine but you want to try it out for managing symptoms of depression, start small. Maybe you go for a 20–minute walk, or try a short yoga or mindful movement practice.
General guidelines for exercise
The American Heart Association recommends at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity per week. This means about 30 minutes of moderate exercise five days a week, or 15 minutes of vigorous exercise daily.
Moderate-intensity activities include brisk walking, casual biking, dancing, gardening, or sports like tennis. Vigorous activities, which elevate your heart rate and make talking without getting out of breath more difficult, include hiking uphill, swimming laps, running, fast cycling, jump roping, or sports with more cardiovascular output like soccer.
Make movement a part your daily routine
Build exercise into your existing routine by taking the stairs instead of the elevator, walking during your lunch, or doing quick exercises during commercials. Also, choosing activities you genuinely enjoy helps to turn exercise into a habit you look forward to. Try out different structured exercise programs, like group classes or online videos, and even informal activities like gardening or playing with your kids.
Focus on consistency rather than intensity when you’re getting started. Regular, moderate exercise can be more effective in managing depression symptoms than occasional intense workouts.
If you’re unsure how to start, talk with a healthcare professional or a fitness trainer for a personalized exercise plan, which may be more suitable for people with busier lifestyles.
What types of exercises may help to ease the symptoms of depression?
There are many different types of exercises that can help ease depression symptoms, but the best type of exercise is usually the one that you will actually do. So, start with activities you enjoy and that fit into your routine. Eventually, you can begin to experiment with additional types of activities.
Aerobic exercises
Also known as cardio, aerobic exercises increase your heart rate and your breathing. They can be particularly good for improving mood and reducing depression symptoms.
Jogging or running: These activities can boost your feel-good hormones, providing a natural high that helps relieve depression symptoms.
Swimming: The low-impact rhythm combined with the soothing effects of water may reduce stress and improve mood.
Cycling: Riding a bike outdoors or using a stationary bike can get your heart pumping and lift your spirits.
Brisk walking: Walking is a more accessible, low-impact exercise that can be done almost anywhere to help clear your mind and improve your mood.
💙 Let this Mindful Walking meditation guide your next stroll outside. .
Strength training and resistance exercises
Using resistance to build muscle strength and endurance can improve physical health and bring mental health benefits.
Weight lifting: Seeing your strength improve can also help increase self-esteem and confidence.
Bodyweight exercises: Push-ups, squats, and lunges can be done at home without any equipment, which is helpful for people who don’t love the gym or want to exercise in-between work-from-home meetings or commercial breaks during their favorite TV show.
Resistance bands: These can provide a versatile, low-impact way to strengthen muscles and improve your overall wellbeing.
Mind-body exercises
Mind-body exercises combine physical movement with mental focus, promoting relaxation and reducing stress.
Yoga: Combine physical postures, breathing exercises, and meditation to help reduce stress, improve flexibility, and enhance your mood and mental health.
Tai Chi: Slow, deliberate movements and deep breathing can help reduce stress, improve balance, and promote calm.
Pilates: Focus on core strength, flexibility, and mindful movement to help reduce anxiety, improve posture, and enhance overall physical and mental health.
💙 Mindful movement can also be a great way to release stress. Check out this Releasing Stress session from the Daily Move.
Group exercises and social activities
Exercising with others can provide additional mental health benefits through social interaction.
Fitness classes: Joining a class, such as Zumba, spinning, or aerobics, can make exercise more fun and provide a sense of community.
Team sports: The social interaction and teamwork involved in sports like soccer, basketball, or volleyball can be fun, helping boost mood and reduce feelings of isolation.
Dance: Classes, or simply dancing at home, can be a great way to express yourself and relieve stress.
Outdoor activities
Spending time in nature while exercising can enhance the mental health benefits of physical activity. This could be going for a hike on your favorite trail, or just spending time in a local park. Even time spent in your own garden (if you have one) can benefit your health.
Hiking: The physical benefits of walking combined with being in nature can make you feel better.
Gardening: Low-impact physical activity in nature can reduce stress and improve mental health.
Beach activities: Beach volleyball, surfing, or walking on the sand can be a fun way to exercise and enjoy the calming effects of the ocean.
💙 Become at peace with the world around you (all while boosting your mental health) with Jay Shetty’s We Are Nature meditation.
5 ways to get more exercise into your daily routine
Starting and maintaining an exercise routine can be challenging, especially if you’re experiencing depression. So go easy on yourself, and let these practical tips help you bring exercise into your daily life in an inviting and accessible way.
1. Set realistic goals for your workouts
Begin with manageable workout goals that fit into your current lifestyle. If you can, try a 10-minute movement session each day and gradually increase the duration as you become more comfortable and more fit.
Set clear, specific goals, such as "I will walk for 20 minutes on Monday, Wednesday, and Friday." These can be easier to track and achieve than a less detailed intention like “I want to walk more.” If setting personal goals feels difficult, check out these eight ways to achieve them.
And don’t forget to acknowledge your achievements, no matter how small, to boost your motivation and reinforce the habit.
2. Find enjoyable activities that get you moving
Choose activities you genuinely enjoy to make it easier to stick with your new habits, or try different types of exercises to discover what you enjoy most. Want more happiness in your life? Check out these 10 ways to refind joy.
If your hobbies involve physical activity, such as gardening or playing with pets, include them in your exercise routine! Why not have fun while moving your body — and maybe even tacking something on your to-do list too?
3. Create a supportive environment with friends and family
Invite a friend to join you for walks, gym sessions, or fitness classes to make workouts more fun and provide accountability. Group activities, such as dance classes or sports teams, are great for social interaction and motivation at the same time. If building rapport with new people is challenging, check out these 15 ways to strengthen connection.
You could also use fitness apps with workout plans and reminders, or jump into online communities for support and inspiration.
4. Schedule your workouts to hold yourself accountable
Prioritize exercise as essential self-care. Set specific times for exercise and treat these appointments with yourself as non-negotiable.
If you’re struggling to make space for a standalone workout, try adding exercise into your normal daily routine. Eager to start your day with some movement? Here are the six best morning stretches to start your day off right.
Walk or bike to work, take the stairs instead of the elevator, or stretch during TV commercials. You can even take your lunch breaks outdoors for a quick stroll or add light weights to your wrists and ankles to give you an added boost as you move throughout your day.
5. Explore your barriers to exercise to help you overcome them
Think about what prevents you from exercising and find solutions. For example, if time is an issue, try shorter, more frequent workouts. Also, laying out your workout clothes and equipment the night before will save you time the following day.
If you feel self-conscious at the gym (trust us, we get it), start with home workouts. There are so many options on platforms like YouTube and even TikTok. You can also join a class with a friend for a little emotional support.
The most important hurdle to overcome is to be adaptable when life is unpredictable. If you miss a planned workout, don’t be discouraged — just get back on track as soon as you can.
Exercise for depression FAQs
Can exercise replace medication for depression treatment?
Exercise can help improve your mood and reduce symptoms of depression to complement other treatments, but for many people, it shouldn’t replace medication and therapy. Your doctor can help you understand how exercise fits into your strategy for managing depression, and ensure you receive the necessary support and medical supervision.
What are the best exercises for someone with limited mobility?
If you have limited mobility, you can still find exercises that bring both physical and mental health benefits.
Chair exercises, such as seated leg lifts, arm raises, and chair yoga, help improve strength, flexibility, and circulation without requiring you to stand. There are even seated sports, like chair netball and seated aerobics you can try.
Water aerobics, like swimming and water walking, reduce joint impact while providing resistance to strengthen muscles.
Restorative yoga focuses on gentle stretches, breathing exercises, and relaxation techniques. Resistance band exercises can build strength and improve flexibility, and can be done seated or standing.
Tai chi, with its slow, deliberate movements and deep breathing, improves balance, flexibility, and mental clarity while being easy on the joints.
How quickly can you expect to see improvements in depression symptoms from exercise?
The time it takes to see improvements in depression symptoms from exercise can vary. Some people may notice a positive change in their mood and energy levels quite quickly. Research indicates that consistent exercise can lead to mental health improvements within 4–6 weeks of consistent exercise.
Set realistic expectations and give yourself time to adapt to your new routine. Even small improvements can provide motivation to continue.
Are there any risks associated with starting an exercise routine for someone with severe depression?
Starting an exercise routine with severe depression can feel overwhelming and potentially worsen feelings of depression, especially if you have other health conditions or you’ve been inactive for a long time. Consult a healthcare professional before beginning a new exercise regimen. They can assess your current health status and design a safe, effective exercise plan with activities you enjoy to minimize potential risks.
Physical injury: If exercises are too intense, or if you have underlying health conditions, start slow and gradually increase your efforts.
Increased stress: Setting overly ambitious goals can be intimidating. Be realistic in your aims.
Tiredness: Severe depression can cause fatigue, so starting an exercise routine might initially make you feel more tired. Begin with low-intensity activities and gradually increase your workouts.
How can you stay motivated to exercise when experiencing low energy or motivation due to depression?
Staying motivated to exercise when experiencing low energy or motivation can be challenging, but several strategies can help.
Start with small, manageable goals, such as committing to a 5-minute walk each day and gradually increasing the duration.
Exercise with a friend or family member for support and accountability, as it’ll make the activity more enjoyable.
Join group activities, like fitness classes or sports teams, for a sense of community and motivation.
Keep a journal or use a fitness app to track workouts so you can see your progress over time, and celebrate small victories to boost motivation.
Choose exercises you enjoy such as dancing, swimming, hiking, or yoga, to make it easier to stick with your routine.
Set realistic goals to avoid frustration.
Schedule exercise sessions at times when you have the most energy to help keep up the habit.
Use positive reinforcement, such as rewarding yourself for meeting exercise goals.
Try a fitness coach or therapist for personalized guidance and motivation.
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