New research suggests that simple exercises like walking, jogging, yoga, and strength training can help alleviate symptoms of depression. A review of 218 scientific trials found that these exercises may be the most effective in relieving depression, especially when used alongside established treatments like psychotherapy and medication. The study also revealed that the more vigorous the exercise, the greater the mental health benefits are likely to be. This could be attributed to the release of feel-good hormones, engagement in a routine, and the social interaction that exercise often provides.
Starting slow and finding something enjoyable can be helpful for those struggling with exercise due to depression. Clinical psychologist Charlotte Russell explains that exercise has several mechanisms that explain its effect on mood. The impact of neurochemicals like dopamine, serotonin, and endorphins, which are released during exercise, can stabilize mood, contribute to happiness, and provide a natural high. Exercise also provides a sense of meaning and engagement in routine, and the social aspect can positively influence mental health.
Walking, jogging, yoga, and strength training appear to be particularly effective at relieving symptoms of depression. Walking and jogging, often done outside, offer a feeling of connection with nature, which can be psychologically beneficial. Yoga teaches individuals to focus on breathing, which can reduce anxiety and increase awareness of their internal state. Strength training helps individuals feel stronger in their bodies and allows them to complete everyday tasks more easily, protecting their sense of self and mood.
Although vigorous exercise seems to yield the best results, it's important to take things at one's own pace. Starting slowly and gradually building up can promote the production and release of hormones that make individuals feel good. It is advised to aim for around 80% of one's capacity and to listen to one's body during exercise.
While exercising when depressed can be challenging, there are options available for beginners. Many gyms and fitness studios offer classes and exercise courses suitable for beginners, and online classes can help build confidence. Ultimately, finding ways to move the body is vital for good mental health, and even low-intensity movement can make a difference.