.png)
_edited_edited_edited.png){kind=small}
Can Exercise Improve Depression?
- Marcia Cristiane Perretto
- Jun 7, 2014
- 1 min read
Updated: Jun 9, 2023
Several studies have been demonstrating that regular physical exercise can improve mood in people with mild and moderate depression, as well have longer lasting effects and could be an acceptable substitute for antidepressants as per a study published in the Archives of Internal Medicine. A follow up to this study found that the people who exercised regularly after completing the study, regardless of which treatment they were on originally, were less likely to relapse into depression. Another study published in 2005 found that fast walking about 35 minutes daily five days a week or 60 minutes three times a week significantly improved mild to moderate depression symptoms. Physical exercise stimulates the production and action of the endorphins, chemicals that improve natural immunity and pain perception. The endorphins also improve mood as well as another chemical known as norepinephrine. Regular exercise also lowers the blood pressure, protects against heart disease and cancer, and boosts self-esteem.
I used to think exercise was just about staying in shape — I never realized how much it could actually help with my depression. When I started feeling overwhelmed, unmotivated, and like my career and relationships were starting to slip through my fingers, someone suggested I try adding movement into my routine. At first, it was hard just to get out of bed, let alone work out. But even small steps — a short walk, stretching, or a few minutes of activity — began to make a difference. Exercise didn’t "cure" my depression treatment, but it helped me clear my mind, sleep better, and regain a sense of control. And when I combined that with professional support, I finally started…