The idea that regular exercise can improve symptoms of depression and anxiety is not new. Hippocrates was the first Western physician to prescribe this treatment 2,500 years ago, and doctors have been recommending it to patients ever since. If you suffer from chronic depression, exercise won’t be the only treatment you’ll need, but it will help along with your recovery and maintenance plan. Whereas medication and counseling can take weeks to work, research shows that you can start feeling the positive effects of exercise right away.
- Even small amounts of exercise improve depressive symptoms immediately after the workout, regardless of exercise intensity.
- Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depressive symptoms.
- Exercise improves sleep quality, a common issue for those suffering from depression.
In addition to these physiological benefits, exercise can promote psychological and emotional changes:
- Distraction. One of the most debilitating effects of depression is that it causes you to focus on what’s wrong and dwell on the negative. With the right approach, exercise can help you find some pleasure amid apparent troubles.
- Confidence. The feelings that come with depression often cause people to withdraw from normal activities and pursuits, leading to a loss of self-confidence. By setting and meeting a goal, like a small amount of exercise each day, you can begin to rebuild confidence and self-efficacy.
- Self-respect. Taking the time to do something positive every day can help you reconnect with the part of yourself that wants to be healthy and productive. Exercise can be a positive coping strategy.
If you’re already depressed, exercising may be the last thing you want to do, but could be just what you need. Ashley Hartung, a social worker for PeopleOne Health, emphasizes that exercise doesn’t just mean going to the gym or training for a marathon, nor does it require a costly membership or special equipment. “It can be as simple as gardening, hula hooping, walking the dog or playing Ping-Pong,” she explains. The last thing you want to do is make exercise seem like another thing you “should” do. When working with clients who are struggling to get motivated, Hartung suggests the following three steps:
- Create a starting point. This could be a five-minute morning ritual to jumpstart your day that includes a minute of mindfulness, a few exercises and ends with a positive affirmation, such as “This is going to be a good day”.
- Make a plan. Try new activities to keep it fun and interesting. Build self-care rewards into your plan to keep you motivated and incentivized.
- Keep it simple. “Don’t let the idea of adding exercise overwhelm you,” Hartung advises. “Incorporate small and simple changes, like taking the stairs instead of the elevator, parking at the far end of the lot or making it a point to walk down every aisle at the store.”
For beginners looking to incorporate exercise into their treatment plan, start by setting reasonable goals that aren't tied to huge time commitments. Start with a duration and intensity level that you're pretty sure you can manage on most days, and go from there. If 10 minutes is all you can manage one day, take it and feel good about moving your body. If your biggest problem is letting your depression talk you out of exercising, think about what’s different about the days when that doesn’t happen and figure out how to make that happen more often. If you need someone to give you a little push sometimes, find an exercise buddy or someone you can call for a pep talk when needed.
Remember, regular exercise isn’t always easy or fun for anyone, and depression can heighten negativity surrounding consistency. It's common to allow one missed workout to confirm all the worst things you think about yourself. Give yourself full credit for the times you do manage to exercise and especially the times when you manage to get right back to it after missing a session or two.
If you're like most people who struggle with depression, believing (and doing) most of these things is going to feel a little unnatural and uncomfortable at first—especially if you’ve dealt with chronic depression for a long time. But if you can take the leap of faith and believe things can change for the better, the results will prove that your efforts are well worth the work.
*Depression is a serious condition that may require medication, counseling or other intervention for treatment. If you think you are suffering from the symptoms of depression, reach out to your doctor or a mental health professional to get guidance first.
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