Despite all the ways that exercise helps with depression, getting motivated can be an uphill battle. When even the simplest tasks feel like climbing Everest, the last thing you want to do is don a lycra outfit and bounce out the door for a workout.
One in seven Australians deal with depression during their lifetime, so chances are that you or someone close to you knows this struggle. As an exercise scientist and health practitioner, though, I know that the benefits of exercise for depression are undeniable.
Reviewing 97 studies to date, University of South Australia research found exercise was 1.5 times more effective at treating depression than therapy or medication. For those who do need medication or other mental health support, exercise is a powerful tool on the road to recovery.
In this article, I’ll unpack the latest research about physical activity and mental health. Then, I’ll take you through some tried-and-true workout motivation strategies to help you get moving, even when depression makes it challenging.
It’s all about understanding and respecting where you are now, identifying your hurdles, and finding what personally helps you overcome them.
Let’s dive in!
Why Is It So Hard to Exercise with Depression?
Mood disorders like depression make it especially hard to stay active. Symptoms of depression include fatigue, pain and low motivation, while lethargy worsens low mood, making it very difficult to break the cycle.
In addition to the textbook symptoms, depression has so many flow-on effects – family struggles, low self-worth, career challenges, the list goes on. Finding the time and energy to work out can feel impossible!
In my experience, one of the most life-changing benefits of exercise is the power of doing – breaking the pattern of inaction and regaining a sense of control.
Breaking the ‘lethargy cycle’ with exercise allows a person to re-ignite that fire in their belly. It proves they can make changes in their life and that their decisions make a difference.
Sometimes, a stroll through the park is just enough to give a person the energy to make that phone call they are dreading, book an appointment with a therapist, or write the CV they have been hesitating about. At this point, exercise can really propel a person into recovery.
Of course, exercise has a whole host of physical and mental benefits, too. From the muscle-brain and bone-brain axis to the link between depression and inflammation, medical studies are making some incredible findings.
Read on to find out more!
Benefits of Exercise for Depression
It’s certainly not easy to stick to an exercise routine when you’re feeling low, but even 15 minutes of physical activity helps alleviate the symptoms of depression. In fact, just five minutes of exercise is enough to boost your mood!
Mental health research is advancing all the time, and along with novel treatments like psychedelic therapy, some of the more ground-breaking research explored the link between physical and mental health.
Exercise as a treatment for depression has been around for decades, but as time goes on, we discover a lot more about why and how it works.
Here are some of the key benefits of exercise for depression:
- Releases mood-boosting chemicals: Exercise causes your body to release endorphins, our natural ‘feel-good chemicals’ that boost mood and reduce pain. Physical activity also helps regulate dopamine and serotonin levels to combat depressive symptoms.
- Reduces stress and anxiety: Working out regularly can reduce levels of stress hormones in your body, such as cortisol and adrenaline, as well as provide a mental ‘time out’ from stressors.
- Boosts cognition and focus: Physical activity improves our mental performance, including improved focus and executive function (i.e. the ability to plan, initiate and complete goal-directed tasks). Depression can impair executive function, making exercise a great pick-me-up to combat the brain fog.
- Helps manage inflammation: Studies indicate a link between chronic low-grade inflammation and depression. Exercise helps to moderate inflammation levels, potentially reducing depressive symptoms.
- Regulates body-brain communication: In addition to the gut-brain axis, muscle-brain and bone-brain communication also plays a role in mental health. Physical activity helps regulate these complex connections to support your mental well-being.
- Increases self-esteem: Exercise is a fantastic tool for improving self-worth and self-esteem, especially as you see yourself accomplishing your goals. An exercise program provides step-by-step goals to achieve and a rush of rewarding ‘happy hormones’ when you tick them off.
- Improves sleep: Depression can disrupt restful sleep patterns or even cause insomnia. Exercise is a great way to improve your sleep quality, reducing the impact of these symptoms.
Regular exercise also has a powerful preventative effect for mental health. The landmark HUNT study tracked the activity levels and wellbeing of over 33,000 adults for 11 years – talk about massive!
The incredible findings? 12% of future cases of depression could have been prevented with just one hour of exercise per week.
Ready to give it a try? Read on to discover some helpful strategies.
9 Tips for Exercising with Depression (From Getting Started to Staying Motivated)
Now that we understand the benefits of exercise for depression let’s dive into some strategies to help motivate yourself to work out, even when you’re feeling low. These are tips you can use yourself or to help someone you love who’s struggling with their mental health.
Not all tips will work for everyone – but hopefully, there’s something on this list for each reader.
Here are nine handy strategies for working out when you’re living with depression:
1. Kick the guilt mindset
It’s important to repair any negative thought processes you have about exercise. Guilt and self-punishing thoughts are the enemy of motivation! Listen to your inner dialogue – if you wouldn’t talk to a loved one that way, you don’t deserve that either.
Everything you do should be from a place of love. You work out because you respect your body, not because you’re punishing it for that bottle of wine last night. Replace self-punishing thoughts about exercise with positive, empowering thoughts.
2. Identify your ‘why’
The key to motivating yourself (both with and without depression) is tapping into your own motivations. Journaling is a great tool for this – sit down and list the reasons you want to start working out.
These reasons shouldn’t be guilt-based, either. If you get stuck on “because I should”, then here are some suggestions:
- Giving my brain a natural mood boost
- Treating my body with love and care
- Proving how much I can accomplish
- Trying something new and exciting
3. Start with a small step
It might feel overwhelming to jump straight into a high-intensity workout routine, so start small and work your way up. Research shows that even 15 minutes of physical activity a few times each week makes a difference! Even a short walk around the block can be a great place to start.
One of my favourite psychological tricks is the “five-minute rule” – tell yourself you’ll be active for just five minutes, and then you have permission to stop. Once you get past that initial roadblock, you’re more likely to want to keep moving.
4. Find what you enjoy
It’s much easier to motivate yourself when you’re having fun! Experiment with different types of exercise until you find one that brings joy and makes you want to keep going.
This can also bring some novelty and excitement into your life – if you’ve always wanted to try martial arts or dance lessons, there’s no time like the present. Even something simple, like swimming in summer, can be more motivating than hitting the gym.
It’s all about enriching your life with new experiences, so if it starts to feel like a burden, there’s no shame in moving on to something else. Just keep that momentum going!
5. Make it social
When you meet up with someone, rather than watching a movie or sitting in a café, go for a 20 to 30-minute walk together. On top of getting active, you’ll get the mental health benefits of getting outdoors – and a good catch-up with someone who makes you smile. Plus, if you’ve got a standing ‘walk date’, there’s less temptation to skip it!
If you’re not up for socialising, this doesn’t have to be one-on-one. Group classes are a great way to get out and around other people. There’s enough going on that you don’t have to chat, but the upbeat music and atmosphere are fantastic mood boosters.
Another tip is to look for small group training, especially if individual sessions with a trainer are outside your budget. Having a group of people that you become familiar with is fantastic for motivation and accountability – you’ll always have a workout buddy who’s invested in your success!
6. Connect with a fitness professional
While a personal trainer can’t treat depression, working with a fitness professional gives you access to a tailored exercise plan for your needs and handy advice on how to make workouts work for you.
My recommendation? Ask your GP about a referral to an accredited exercise physiologist or exercise scientist. These professionals are trained in providing exercise-based treatments for health issues, including mental health conditions.
An empathetic and understanding fitness professional will meet someone where they are and find what works for each individual’s needs. Whether it’s a 10-minute walk or practising yoga at home, there’s an accessible form of exercise for everybody.
7. Set a goal (or don’t)
Create something to look forward to by planning for a fun upcoming event. It could be a 5km fun walk, a bush walk, or booking in for a six-week yoga course. Don’t set yourself up for failure or frustration by aiming too high, tough – overwhelm is the enemy of motivation! Stick to achievable goals that will give you a sense of excitement and accomplishment.
On the other hand, if thinking ahead feels overwhelming, it’s more than okay to focus on the now. Aim to get active a few times weekly and reward yourself when you do without worrying about the bigger picture. When you’re working out, flex those mindfulness muscles and stay in tune with how exercise makes you feel (physically and mentally).
8. Reward yourself
Celebrate your progress with non-food rewards like a hot bath, a good book, a massage, time with friends – anything that makes you feel good. Remind yourself that by taking on this challenge, you’re regaining control of all areas of your life. You should feel proud and empowered!
Giving yourself credit for what you’re achieving is important when it comes to breaking the cycle of inactivity. This is true even for people without depression – so if you’re living with mental illness, you should celebrate the heck out of what you’re accomplishing!
9. Talk to your GP or therapist
If you plan to increase your physical activity, don’t hesitate to inform your healthcare team. Your therapist, psychologist or GP can provide personalised support based on your treatment history and current scenario.
Support is critical if you’re struggling with exercise, even after trying these strategies, or feel overwhelmed. Physical activity should support your recovery, not place another burden on your shoulders.
If you find it’s starting to drag you down, be sure to talk to someone (I’ve included a few places to reach out in the conclusion).
What is the Best Type of Exercise for Mental Health?
My answer is that any type of exercise helps! This sentiment is shared by the CEO of ESSA (Exercise & Sports Science Australia), Anita Hobson-Powell:
“It’s important to remember that it’s not about what type of exercise is the best kind, it’s about what works for you, and that doing something is better than doing nothing at all.”
When it comes to treating depression with exercise, frequency and consistency are more important than the type of exercise. Trials have shown that participants exercising 3–5 times per week for 30 minutes had a greater reduction in depressive symptoms than those training just once per week.
However, even a small amount of physical activity – just three times a week for 15 minutes – still had a positive effect. The bottom line? Any amount of exercise is beneficial!
Most research has found that high-intensity exercise – regardless of the specific type – tends to improve symptoms of depression more than low-intensity activities. However, overdoing it with intensity or frequency can increase stress and inflammation in some people, so it’s important not to push yourself too hard.
Here are some specific kinds of exercise that studies have looked into:
- Walking or jogging: One of the most accessible forms of exercise, walking or running, has been shown to improve mental health. The rhythmic muscle motions involved make jogging an almost meditative experience.
- Weight training: Research suggests improved muscular strength is linked to lower depressive symptoms. Plus, getting stronger as you stick to your program is great for your self-esteem!
- Yoga: Many people swear by yoga for natural stress relief and relaxation, and it’s been shown to reduce symptoms of depression and anxiety. One benefit of yoga is that it can be modified for any fitness level or even practised at home.
- Tai chi: Like yoga, this gentle exercise connects body and mind, encouraging mindfulness and relaxation. Research also suggests tai chi benefits depression, reduces inflammation, and supports cognitive health.
- Swimming: Some small studies have shown that swimming can reduce symptoms of depression and anxiety. As a bonus, water-based sports like aqua aerobics are a great, low-impact exercise for those with joint or muscle pain.
- Dancing: Any form of dancing is a powerful antidote to lethargy and low energy levels, from partner dancing to getting your groove on at home. Not only does it get your heart rate up, but the social aspect of dancing has been linked to improved mood.
- Team sports: Being part of a team can provide accountability, a social outlet, and the proven mental health benefits of moderate-intensity aerobic exercise.
The bottom line: choose something you enjoy and commit to doing it regularly – don’t worry about whether or not it’s the “best” type of exercise. Just like when choosing the best time of day to work out, the answer is ‘the one that actually suits you’.
Next Steps
Working out with depression can be difficult to master, but the perks are worth the persistence! Remember that everyone’s mental health journey is unique, so find what works best for you and be kind to yourself along the way.
Keep in mind that exercise is just one piece of the puzzle when it comes to managing depression. Don’t forget to also seek support from the people close to you, create a self-care routine, and consider if therapy or medication could be right for you.
If you or someone you know is struggling with depression and needs support, here are some resources that may be helpful:
- beyondblue – Ph: 1300 22 4636
- Lifeline – Ph: 13 11 14
- SANE Australia – Ph: 1800 187 263
Your GP can also provide individual guidance and help you take the next steps towards recovery.
With perseverance and support, it’s possible to keep moving forward and find the right strategies to manage your mental health. Exercise is just one of many tools that can support your physical and mental wellbeing.
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