“Just go for a run” isn’t a very compassionate way to respond to someone who’s feeling depressed. To some extent, however, it is good advice. Exercise is beneficial to improve depression symptoms in many people. It can lift your mood, boost your energy and improve your outlook.
It shouldn’t be the only solution you try — exercise can’t take the place of supportive relationships or treatment from a licensed clinician. However, it can be very effective as part of a holistic mental health regimen.
In this article, we’ll talk about the neuroscience of depression, how exercise helps and how you can manage to get exercise when you’re feeling depressed.
What happens in your brain when depression takes hold?
Neurotransmitters such as serotonin, norepinephrine and dopamine help regulate a wide range of brain functions. These include mood, attention, reward processing, sleep, appetite and cognition. They also carry messages to nerves, muscles and glands throughout the body. The available amounts of key neurotransmitters are typically lower in people who are depressed. Certain brain structures are often smaller in people who have depression. The ventromedial prefrontal cortex, lateral prefrontal cortex, hippocampus or striatum may be reduced in size.
These physiological differences are only one part of the story of why people get depression. Genetic predisposition, life experiences, hormonal changes, medical conditions, nutritional deficiencies and other factors can all play a role.
The research: How exercise actually changes brain chemistry
Many studies have proved that exercise makes a noticeable difference for people with depression. How does it do that? Well, there are several different theories, some of which are backed by substantial evidence. One of the main mechanisms is an increase in endorphins and neurotransmitters, including serotonin, dopamine and norepinephrine. Exercise may also help release proteins called neurotrophic or growth factors, causing nerve cells to grow and make new connections. This improves brain function and makes you feel better.
Exercise also helps improve your physical health, making your body stronger and more resilient. Feeling better physically can go a long way to help improve your mood. It can also be a distraction from distressing thoughts and feelings, and feeling a sense of achievement can help improve self-efficacy.
Swapping traditional routines for depression-friendly workouts
When you’re feeling sluggish from depression, going to the gym may be the last thing you want to do. It can be hard to get past what you’re feeling in the moment and overcome the temporary discomfort. With fewer neurotransmitters, the steps of packing your bag, getting in the car, changing and navigating around other people at the gym can take a lot more effort. There’s no rule saying that this is the only way to exercise!
Any type of movement that feels accessible and gets your blood pumping is a great start. You don’t have to put on any special clothes or use any equipment. Going for a walk, doing some yoga stretches or riding your bike totally counts! Putting on some music and dancing in your room counts, too. You can build momentum over time — the important thing is to make it sustainable so you don’t burn out.
Exercise is one part of a broader mental health care regimen
Exercise should be part of a comprehensive treatment plan for depression. It isn’t about forcing yourself to feel better; it’s about giving your brain the chemical building blocks it needs to heal. While exercise can have great results, it probably won’t take care of all your symptoms. Each person needs a treatment approach that’s tailored to their experience. For some, this might include psychotherapy, medication and other alternative treatments. Everyone can benefit from a strong support system and self-care.
Finding the right level of care is critical for the best treatment outcomes. An outpatient therapist or psychiatrist can help with depression symptoms that don’t cause significant impairment. If your depression is getting in the way of life activities like work, school or self-care, you may benefit from a Day Treatment Program or Intensive Outpatient Program (IOP). At Lightfully, we provide treatment for the whole person, which means you receive personalized treatment that supports your overall well-being.
Are you ready to put a holistic treatment plan in place for your depression that includes exercise? We can help. Contact us to schedule an assessment or reach out to our Admissions Concierge Team today.
