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Introduction: Exercise for Anxiety and Depression
We hear a lot about the many and varied benefits of regular exercise – especially around this time of year when so many of us are making new or renewed commitments to an exercise regimen. And it’s true: the advantages of incorporating regular physical activity into your routine stretch far beyond weight loss, getting “toned” or chasing strength and physical gains in the gym.
Exercise has long been talked about anecdotally as a tool for relieving stress, improving mood, boosting energy and more – and science has now begun to prove it. With a growing amount of evidence to back up these claims, we can now categorically say that regular exercise can indeed help alleviate mood disorders. This means it is one of several effective treatments for everything from acute stress to any type of anxiety and even depression.
In this article we’ll delve into a bit of the research to understand exactly why exercise can be beneficial, plus how you can get started with physical activity to maximize mental health benefits, right now!
Can exercise really help with depression?
The Science
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If a doctor were to suggest that you begin implementing regular exercise into your daily life in order to help reduce the severity of your anxiety and/or depression, it might feel like a bit of a stretch. But according to a study on the long-term effects of aerobic exercise, regular workouts can be as effective as medication when it comes to reducing symptoms of anxiety and depression and these effects can be long lasting. One moderately intense session was shown to relieve symptoms for hours while a regular fitness schedule may be able to considerably alleviate them over time.
A myriad of studies have backed up these findings in some way. Researchers have been interested in the links between exercise and mood disorders for quite some time, and an overwhelming majority of said research has demonstrated significant benefits associated with regular physical activity and reducing symptoms of depression. Exercise specifically impacts the areas of the brain that are responsible for regulating mood, alleviating stress and helping you relax.
A review of the evidence in 2017 found that incorporating exercise into a patient’s treatment plan resulted in a 22% higher likelihood of remission from depression than other treatments including psychological treatment and antidepressant medications.
And finally, another review of available literature compiled in 2004, shows that exercise can improve overall mental health by improving self-esteem and cognitive function while alleviating feelings of isolation and social withdrawal. Physical activity has also been shown to improve self-confidence and improve sleep – two factors that can both contribute to mood disorders as well as be negatively impacted by them.
Exercise and Mental Health: A Two-Pronged Approach
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There are two main reasons why physical activity is so helpful when it comes to combating anxiety and depression.
The first is chemical.
On the whole, chemical imbalances are the underlying cause of mood disorders like anxiety and depression. Physical activity counters this imbalance by releasing a cocktail of “feel-good” hormones which interact with receptors in the brain to create a sense of euphoria – often referred to as a “runner’s high.”
Exercise triggers the release of hormones like:
- Endorphins
- Dopamine
- Norepinephrine and
- Serotonin…
… which work to boost your mood and provide temporary relief from mental health conditions.
This means that aerobic exercises like running, swimming, walking, cycling, and dancing (among others) are effective ways to alleviate anxiety and depression.
The second main reason, while of equal importance, is a bit more difficult to track.
It stems from the fact that exercise contributes to an individual’s self-confidence. Tackling a tough workout, achieving a goal that they’ve set for themselves or sticking to a consistent schedule all evoke feelings of accomplishment and self-efficacy. This serves to bolster self-esteem, in turn improving a person’s overall mood as well as serving as a distraction from negative thoughts.
Accomplishment, coupled with the fact that long-term physical activity also generally results in improved physical appearance and better overall physical health which doubles down on those feelings of self-confidence and self-esteem.
Moreover, a lack of sleep can be an underlying factor driving anxiety and depression. Unfortunately, these particular mood disorders can also contribute to a further lack of quality sleep resulting in a debilitating cycle of chronic sleep deprivation. A proper exercise routine is incredibly beneficial for establishing regular sleep patterns, promoting healthy sleep hygiene and enjoying a more restful night’s sleep.
Finally, exercise, especially in a group setting, has consistently been found to reduce the adverse effects of social isolation and loneliness and successfully promotes prosocial behaviors.
Secondary Benefits for Mental Health
Other health benefits can that be enjoyed from establishing a consistent exercise routine include:
- Increased energy and stamina
- Improved sleep
- Better mental alertness
- Improved concentration
- Stress relief
- Improvement in mood
- Improved cardiovascular fitness
- Weight loss or weight maintenance
- Better endurance
- Increased interest in sex
- Reduced cholesterol
The efficacy of including exercise in a plan to reduce the symptoms of anxiety and/or depression is clear – but it is not to say that exercise alone can replace mood disorder treatments like therapy or medication. Think of physical activity as one more tool to incorporate for managing anxiety, improving mood and relieving or preventing symptoms of depression.
How to Get Started
The research consistently demonstrates that aerobic exercise is most effective when it comes to improving anxiety and depression. This means that cardiovascular exercise – or anything that gets your heart pumping – counts!
There is no one best form of exercise for improving mood disorders. The most important thing is to find a workout that you enjoy and that you’ll perform consistently. The less that fitness feels like a chore the more likely you’ll stick to it for the long-term.
Cardio: Walking, Running, Biking, etc
For those who may find themselves anxious or overwhelmed with the prospect of getting started with a fitness routine for the first time or after a long break: simple cardio workouts are an easy way to get your feet wet and require very little in terms of planning or structure. Jogging, biking and brisk walking are great ways to get started. They can be done alone or with a partner, don’t require a gym membership or any special equipment and are not location specific.
Strength Training
Though weight lifting might not be thought of as a cardiovascular workout, it certainly can be! For those who dread the thought of running and other more traditional forms of cardio, strength training provides all of the mental health benefits plus the opportunity to build muscle and further boost self-confidence. Strength training can be done at home with minimal equipment or in the gym.
Small Group Classes
Training in a group is an excellent way to soak up the social aspects of an exercise routine while simultaneously enjoying the physical and emotional benefits of physical activity. There are so many group classes out there to choose from that it is almost impossible to not find one that piques your interest. Check out dance, yoga, pilates, barre, HIIT, bootcamp, spin, kickboxing and more.
Team Sports
Another way to enjoy some extra social interaction while working out is to participate in team sports. There are various adult leagues to join like softball or volleyball as well as pickup style games like basketball,
Just as there is no specific exercise that will work best for everyone, establishing a regular schedule should also be an individual approach. You can pick and choose from the ideas above to mesh together a schedule that is as unique as you are. There are no rules here!
How Much Exercise is Necessary to Ease Anxiety or Depression?
30 minutes of moderate intensity exercise (think: a 5-6 on an intensity scale of 1-10) for 3-5 days a week is enough to reap the mental health benefits of exercise. And those 30 minutes don’t need to be continuous, either: 3 ten minute bursts of activity are equally as beneficial as one 30 minute session.
If you haven’t exercised in a while, it is more than acceptable to start gradually and work your way up to those 150 weekly minutes. And remember: any movement is better than none and even a quick 10 minute walk can assist in relieving stress and clearing your mind.
Thanks to plenty of emerging research, science has finally confirmed what many of us have suspected for so long: that exercise does indeed have a positive effect on those suffering from anxiety and depression.
Featured Image Credit: Gabin Vallet (Unsplash)
References
- DiLorenzo TM, Bargman EP, and Stucky-Ropp R. et al. Long-term effects of aerobic exercise on psychological outcomes. Prev Med. 1999 28:75–85. [PubMed]
- Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. Prim Care Companion J Clin Psychiatry. 2004;6(3):104-111. doi: 10.4088/pcc.v06n0301. PMID: 15361924; PMCID: PMC474733. [PubMed]
- Krogh J, Hjorthøj C, Speyer H, Gluud C, Nordentoft M. Exercise for patients with major depression: a systematic review with meta-analysis and trial sequential analysis. BMJ Open (2017) 7:e014820. 10.1136/bmjopen-2016-014820 [PubMed]
- Callaghan P. Exercise: a neglected intervention in mental health care? J Psychiatr Ment Health Nurs. 2004 Aug;11(4):476-83. doi: 10.1111/j.1365-2850.2004.00751.x. PMID: 15255923. [PubMed]
- Segar ML, Katch VL, Roth RS, Garcia AW, Portner TI, Glickman SG, Haslanger S, Wilkins EG. The effect of aerobic exercise on self-esteem and depressive and anxiety symptoms among breast cancer survivors. Oncol Nurs Forum. 1998 Jan-Feb;25(1):107-13. PMID: 9460778. [PubMed]
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