Depression and exercise

Regular physical activity is a good way to help prevent or manage mild depression. There are many views on how exercise helps, although the precise reasons are not clear. It is also not yet known which kind of exercise, or how much, is best, or whether the benefits are lost once exercise stops.

Broadly speaking, keeping active can:

• help lift mood through improved fitness
• help improve sleeping patterns
• increase energy levels
• help block negative thoughts, or distract people from daily worries
• help people feel less alone if they exercise with others

Exercise may also change levels of chemicals in the brain, such as serotonin, endorphins and stress hormones.

A quick word about depression#

Everyone feels sad, moody or low from time to time. For some people, these feelings are intense, last for weeks, months or even years, and sometimes occur for no apparent reason. Depression is more than a low mood. It is a serious condition that affects both physical and mental health. Over a lifetime, around one in six women and one in eight men will experience it.

The exact cause of depression is not known, but a number of things can be associated with its development. Depression usually does not result from a single cause. Instead, it tends to come from a combination of biological factors (such as family history, serious medical illness, or drug and alcohol use), early childhood experiences, personality factors, recent stressful life events and other personal factors.

What the evidence says#

Some studies have found that exercise can be a moderately helpful treatment for mild to moderate depression in adults. Exercise should therefore be considered an important lifestyle change to use in addition to other treatments for depression.

The benefits depend on how much exercise is done. Most studies showing a benefit used aerobic exercise (such as running or walking) for at least 30 minutes, three times a week, for at least eight weeks. More research is needed to work out the best type of exercise, how often and for how long it should be done, and whether it is better in a group or alone.

The current recommendation is at least 30 minutes of moderate-intensity physical activity on most, and preferably all, days of the week. People with significant heart or respiratory illnesses should seek medical advice before starting an exercise program.

Tips to help you get started#

People with depression may find it hard to get going, stay motivated, or keep exercising over the long term. These tips may help:

• Start simple. Increase your activity gradually to build self-confidence and motivation for more energetic activities. Begin with simple things such as shopping, gardening or small household tasks.
• Do what is enjoyable. People with anxiety or depression often lose interest in things they once enjoyed. Plan activities you used to find enjoyable, interesting, relaxing or satisfying. With time, these will become enjoyable again.
• Include other people. People with anxiety or depression often withdraw from others, but staying connected is an important part of recovery. Spending time with friends and family can boost wellbeing and confidence and provide chances to socialise.
• Make a plan. Planning a routine can help you become more active. Include some form of exercise each day, and try to stick to the plan while staying flexible.

If you have not exercised for a while, see your doctor and complete a pre-exercise screening questionnaire before starting an exercise program.

Key points#

• Regular physical activity is a good way to help prevent or manage mild depression.
• The exact cause of depression is not known, but a number of factors can be associated with its development.
• Studies have found that exercise can be a moderately helpful treatment for mild to moderate depression in adults.
• Aim for at least 30 minutes of moderate-intensity activity on most days, and check with your doctor first if you have a significant health condition.

Where to get help and trusted information#

For evidence-based global health guidance, see Source: World Health Organization (WHO).