3 Best Exercises to Beat Depression
Research shows that regular exercise and physical activity ease depression symptoms, improve mood, and boost overall mental health. Here, we look at 3 best exercises to beat depression and enhance your well-being.
Depression is a complex and pervasive mental health condition that affects millions of people worldwide. While therapy and medication are commonly prescribed treatments, incorporating physical activity into your routine can be a powerful tool in combating the symptoms of depression.
Research consistently shows that exercise is beneficial in treating depression. Exercise releases endorphins, the body’s natural mood lifters, which can lead to an immediate boost in feelings of happiness and well-being.
Additionally, exercise can serve as a distraction, providing a break from negative thoughts and fostering a sense of accomplishment. Whether it’s a brisk walk in nature, a high-energy dance class, or a calming yoga session, there are countless ways to harness the benefits of movement.
This article explores the best exercises to beat depression, offering insights and practical tips to help you integrate physical activity into your life and uplift your mood, ultimately paving the way for a healthier, happier you.
Beating Depression: Disclaimer
Depression has many causes and affects each of us differently. Depression symptoms may vary from individual to individual, and some depression-like symptoms may be caused by other factors as well.
Be sure to seek professional help if you suffer from prolonged symptoms that point to possible depression or anxiety.
Nevertheless, it is possible to heal. However, the healing journey is personal, and there is no “one-size-fits-all” solution. And while it’s important to seek professional help if you’re struggling with depression, you may find something here that supports your own healing process.
Though antidepressants can be helpful for some, they often have a high failure rate and can cause unpleasant side effects. That’s why I encourage you to focus on addressing the root cause of your depression, rather than just managing the symptoms.
This applies to life in general as well. If you’re feeling unhappy, don’t try to mask it by surrounding yourself with material things. Instead, work on understanding and resolving the deeper reasons behind your unhappiness.
Start With a Decision
This is what I’ve learned through my own journey from depression to happiness: Healing begins with a choice.
The moment you decide you’ve had enough and want to heal, you’ve taken your first step towards healing.
And as the famous chinese proverb goes; “The journey of a thousand miles begins with a single step”.
This is your first step to a new life without anxiety or depression. A life filled with joy and excitement.
Consider this: Have you ever known someone who quit smoking just by deciding to stop? I know plenty of people who have. It all starts with a decision.
That decision, paired with even a small amount of belief, will push you forward toward a healthier, happier version of yourself.
The same principle applies to every area of life. A decision, along with the belief that you can succeed, has the power to transform your life.
I understand it can be difficult to take action when you’re feeling low but start small. Simply decide that you will get better and that happiness is within reach again. Make the decision to take one small step today toward healing yourself—that’s all it takes to begin.
3 Best Exercises to Overcome Depression
There are many proven benefits to exercise, and different types of exercise have different benefits for our minds and bodies.
Here are some key benefits of exercise:
1. Improves physical health: Enhances cardiovascular health, strengthens muscles, and supports weight management.
2. Boosts mental health: Reduces symptoms of depression, anxiety, and stress by releasing endorphins.
3. Enhances brain function: Increases blood flow to the brain and promotes the growth of new brain cells.
4. Supports immune function: Strengthens the immune system, helping the body fight off infections.
5. Increases energy levels: Boosts stamina and reduces fatigue.
6. Promotes better sleep: Helps regulate sleep patterns for improved rest.
The basic premise remains the same: Our bodies are meant to move.
Sitting on our computers or in front of the TV all day is not how human beings are meant to spend their days.
Any type of movement will be a form of treatment for depression: Walking, dancing, swimming, running, climbing, you name it. Pick one that feels the most fun to you.
However, there are some exercises that offer superior benefits to treat depression, and we’ll look at three in particular:
- Resistance training (lifting weights)
- Aerobic exercise (running, cycling, etc)
- Yoga
1. Resistance Training (Lifting Weights)
Resistance training is essential for long-term health because building muscle mass supports longevity. Muscle mass acts as a protein reserve, providing amino acids that support immune function during illness, while also producing anti-inflammatory proteins that help combat chronic inflammation.
The more muscle you have, the better your body is equipped to resist diseases and improve overall survivability. Muscle mass also plays a crucial role in managing your weight, as it helps your body process and eliminate excess glucose (sugar) from the bloodstream.
This all contributes to better mental health and can help fight depression since good physical health is the starting point for everything you do in life.
If you are unhealthy physically, life becomes unpleasant in many ways. This we all know.
Exercise, particularly resistance training, also promotes the release of a protein called BDNF (Brain-Derived Neurotrophic Factor). BDNF is important for stimulating the growth of new brain cells, and research shows that people with depression often have lower levels of it. Interestingly, one of the effects of antidepressants is their ability to boost BDNF production.
In this way, regular physical activity, especially strength training, may act as a natural antidepressant.
Increasing testosterone levels improves your mood
Lifting heavy weights in the gym can help increase testosterone levels in the human body, particularly when using compound movements like squats, deadlifts, and bench presses that target large muscle groups.
Strength training triggers a hormonal response, and the heavier the weight, the greater the demand on the body, leading to a temporary boost in testosterone production.
This is especially important for men, though women can benefit as well, since both men and women have testosterone and estrogen in their bodies, and maintaining a healthy balance between these hormones is essential.
Low testosterone levels are often a result of our sedentary lifestyles. With little need for physical exertion, we become sluggish and weak.
I experienced this firsthand when I started weight training. Although I wasn’t overweight and thought I was in decent shape, my muscles were quite weak. As my physical fitness improved, I noticed a significant boost in my mental health as well.
The connection between physical fitness and overall health cannot be overstated.
Your body and mind are deeply intertwined, and one constantly affects the other. If you’re not physically fit, it’s likely your mental health will also be impacted.
This doesn’t mean everyone needs to be extremely muscular or have a model-like physique, but some form of intense physical exercise each week is necessary for your body to function as nature intended.
Resistance training, in particular, offers substantial benefits, as increased muscle mass supports longevity and overall health.
Exercises to Overcome Depression: Squat
Leg exercises, especially squatting, are the key here and lifting as heavy as you can. But again, start small. Hire a personal trainer to teach you the right moves and make you an exercise program you can follow. If you can’t pay for it, then there are a multitude of videos on YouTube that can help you get started.
Just make sure you get things right from the start, otherwise you risk injuring yourself and that will only make things worse.
You can exercise at home as well if going to the gym feels difficult. Even without weights. When I started working out at home and doing leg exercises, my go-to exercise was the Bulgarian split (lift one leg on a bench behind you and do one-legged squats).
There was no way I could even do it with weights when I started. Resistance bands are a good and cheap option too for working out at home.
But there are many benefits from going to the gym, such as seeing other people, which we will discuss in a moment.
In summary, lifting weights or engaging in resistance training has been shown to significantly improve mood. Studies suggest it helps reduce symptoms of depression by improving self-esteem and releasing endorphins, the brain’s natural mood lifters.
2. Aerobic Exercises (Running, Cycling, Swimming)
Cardiovascular exercises like running, biking, or swimming increase heart rate and promote the release of endorphins, dopamine, and serotonin. These neurotransmitters help regulate mood and combat feelings of sadness or anxiety.
Incorporating aerobic exercise into your exercise routine will likely help you manage depression.
However, if you are just starting your recovery journey, I suggest you don’t do too much at once. Start with resistance training, and once you feel your mood improve and recover your energy, you can start adding aerobic exercises to your routine.
While it is beneficial to do both resistance training and aerobic exercise, I urge you to listen to your body. Don’t push yourself to do too much – it is actually counterproductive and may cause your condition to take a step back.
Exercises to Overcome Depression: Walking
A simple walk in nature, often referred to as “green exercise,” has been shown to boost mood and mental clarity.
It’s low-impact but effective, making it a great starting point for those with depression.
There are many health benefits to walking, and those are often enhanced even further because you are doing your walking outside, thus reaping the benefits of nature exposure as well.
Walking, as a form of aerobic exercise or just a slow stroll, offers significant benefits for mental well-being. It stimulates the release of endorphins, which are the brain’s natural mood lifters, helping to reduce stress, anxiety, and feelings of depression.
Walking also promotes the release of neurotransmitters like serotonin and dopamine, both of which are linked to improved mood and emotional stability.
In addition to its chemical effects, walking enhances mindfulness by encouraging you to focus on the present moment, helping to clear your mind and reduce mental clutter.
It can also improve sleep quality, which is closely tied to better mental health. Regular walking has even been shown to boost cognitive function, improving memory, focus, and creativity by increasing blood flow to the brain.
And the best part is, that it’s not physically too taxing. It’s easy on your muscles and joints, making it a no-brainer when starting an exercise routine.
3. Yoga (a Holistic Path to Wellness)
Yoga, a practice that originated in ancient India, has gained worldwide popularity for its ability to enhance both physical and mental well-being. Yoga combines physical postures (asanas), controlled breathing techniques, meditation, and ethical principles.
Together, these elements create a comprehensive practice designed to promote overall balance in mind, body, and spirit.
Yoga can be a great exercise for depression: Research shows that yoga interventions can significantly ease symptoms of depression. This is largely due to its focus on mindfulness, which encourages self-awareness and acceptance. The controlled breathing techniques in yoga also help regulate the nervous system, fostering a sense of calmness and inner balance.
In essence, yoga transcends physical exercise. It is a journey of self-discovery, supporting physical health, emotional well-being, and a harmonious connection between your mind and body.
It offers a versatile, adaptable approach to reduce depression and enhance your overall quality of life.
A Practice for Body, Mind, and Spirit
One of the key aspects of yoga is its deep emphasis on the mind-body connection. The physical postures, or asanas, are designed not only to stretch and strengthen the body but also to encourage focus and balance. These movements are often paired with controlled breathing techniques, which help calm the mind and create a deeper connection between breath and movement.
However, yoga is much more than just physical movement—it’s also a mindfulness practice. The meditation and mindfulness components of yoga encourage you to stay present, which promotes mental clarity and relaxation.
This can be especially beneficial for managing stress, anxiety, and emotional tension, supporting both mental and emotional well-being.
In addition to its physical and mental benefits, yoga incorporates ethical guidelines known as the “yamas” and “niyamas.” These principles include values like non-violence, truthfulness, and self-discipline.
They serve as a guide for leading a balanced and ethical life, extending the practice of yoga beyond the mat and into daily living.
Exercises to Overcome Depression: Yoga
Yoga offers a variety of styles, ranging from gentle and meditative to more vigorous and dynamic. If you’re new to yoga, here are a few common styles to explore:
Hatha Yoga: Often recommended for beginners, Hatha provides a foundation for learning basic postures and breath control.
Vinyasa Yoga: A more dynamic practice that flows through sequences of movements, coordinated with the breath.
Yin Yoga: Focuses on holding poses for longer periods, helping to improve flexibility and joint health.
For those just starting, online tutorials or beginner-friendly classes can offer helpful guidance on fundamental poses and proper alignment.
Yoga is a personal journey, so don’t be discouraged if you feel inflexible at first. Progress comes with consistency and practice.
Begin with short sessions and gradually increase the duration as you build strength and flexibility. Yoga is about personal growth, and with time, it will lead to both physical and mental transformation.
Bonus: Spend Time Outside and Clean Up Your Diet
Even though exercise in any form is great for improving your mental health and treating symptoms of depression, the foundation of a healthy life should also be considered.
The foundation of your physical and mental well-being starts with:
- A healthy diet and eating habits
- Getting enough good quality sleep
A good diet provides you with nutrients your body needs to produce energy. If you are low on energy, then it’s almost impossible to exercise at all.
I know this from experience. When I was depressed, it was just physically impossible to get out of bed. I had no physical or mental energy to do anything, so going to the gym was out of the questions since I couldn’t even get out of my home.
This was fixed by taking small steps: Cleaning up my diet, and going out for short slow walks. After a while, my energy levels started to rise and I could push myself to do more, eventually going to the gym.
This is a positive cycle that you can engage yourself in if you start with the basics.
The Healing Power of Nature
We all instinctively know that spending time outdoors and eating a healthier diet are good for us, but it’s easy to fall into the habit of staying inside and grabbing fast food.
However, making small changes—like going for a 15-minute walk each day and tweaking your diet—can have significant long-term benefits.
Spending just two hours outside each week can boost both your physical and mental health, making it an obvious step to take. Plus, being outdoors exposes you to sunlight, which helps your body produce vitamin D. This vitamin is crucial for good health, yet about 75% of the global population is deficient.
For most of the year, especially in northern regions, we can’t get enough vitamin D from sunlight alone. Supplementation is often necessary to maintain optimal levels.
Vitamin D - The Natural Antidepressant?
Vitamin D plays a vital role in supporting your immune system and keeping your energy levels up. I discovered this myself when I tested my vitamin D levels last fall. Despite a warm and sunny summer in Finland, my levels were barely above the minimum.
After supplementing, I felt more energetic and didn’t experience the usual flu symptoms during winter.
I suspect that adequate vitamin D levels might even help fight depression. While I don’t have hard evidence, it seems like a worthwhile possibility to explore.
Balanced Diet for Better Mood
A diet rich in whole foods—like fruits, vegetables, lean proteins, and healthy fats—supports brain function.
Foods high in omega-3 fatty acids (like fish), antioxidants (berries), and folate (leafy greens) have been linked to lower rates of depression.
Incorporating these nutrient-dense foods into your daily meals can enhance cognitive performance and improve overall mental well-being.
For instance, omega-3 fatty acids are known to play a crucial role in maintaining the structure and function of brain cells, while antioxidants help combat oxidative stress, which can contribute to neurodegenerative diseases.
Additionally, staying hydrated is essential for optimal brain function, as even mild dehydration can affect concentration and mood. Including a variety of colorful fruits and vegetables not only ensures a broad spectrum of vitamins and minerals but also promotes gut health, which is increasingly recognized for its connection to mental health.
Moreover, limiting processed foods, added sugars, and excessive caffeine can further bolster brain health. High-sugar diets can lead to inflammation and insulin resistance, which are linked to cognitive decline.
Importance of Diet and Healthy Gut Bacteria
Diet plays a significant role in mental health, particularly through the connection between the gut and the brain, often called the gut-brain axis.
This complex communication network involves biochemical signaling between the gastrointestinal tract and the central nervous system, influencing not only digestion but also mood, cognition, and emotional regulation.
Moreover, specific dietary patterns, such as the Mediterranean diet, have been shown to support mental well-being. This diet emphasizes whole foods, healthy fats, and lean proteins, which can enhance cognitive function and lower the risk of mental health disorders.
Understanding the relationship between diet and mental health underscores the importance of holistic approaches to treatment.
Integrating dietary changes alongside traditional mental health therapies may provide a more comprehensive strategy for improving mental health outcomes.
As research continues to evolve, it becomes increasingly clear that what we eat not only nourishes our body but also profoundly influences our mind.
Gut Bacteria and Mental Health
Emerging research shows that gut bacteria influence mood and cognitive function.
The gut produces many of the same neurotransmitters as the brain, such as serotonin and dopamine. A healthy gut with diverse bacteria can positively affect these neurotransmitters, leading to better mood regulation.
Probiotics, fermented foods (like yogurt, kimchi, and sauerkraut), and fiber-rich foods (like whole grains and legumes) support a healthy gut(
Research has shown that the gut microbiome—the diverse community of microorganisms residing in the intestines—can impact mental health. A balanced microbiome can produce neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA), which are crucial for mood stabilization and anxiety reduction.
Conversely, an imbalance in gut bacteria, known as dysbiosis, has been linked to various mental health disorders, including depression and anxiety.
Nutritional factors play a key role in maintaining a healthy gut microbiome. Diets rich in fiber, fruits, vegetables, and fermented foods can promote the growth of beneficial bacteria, while high-sugar and high-fat diets may foster the proliferation of harmful bacteria.
Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, have also been associated with improved brain health and reduced symptoms of depression.
The key takeaway here is the strong connection between your mind and body. A clean, balanced diet not only improves your physical health but also your mental well-being.
You can research diets online to find one that suits you. Personally, I recommend checking out Wildfit—I’m not affiliated with them, but it’s a program that I’m confident will work.
Conclusion: Exercises to Overcome Depression
First and foremost, if you are suffering from depression, seek professional help. Therapies like Cognitive Behavioral Therapy (CBT) have been proven to be effective in treating clinical depression.
In addition to therapy, you should consider exercise as a complementary practice for easing your depressive symptoms.
By combining regular exercise with a nutrient-dense diet that supports gut health, you can significantly improve your mood and overall mental well-being.
In summary, adopting a balanced diet rich in whole foods, along with regular exercise and sufficient rest, can create a powerful synergy that not only enhances brain function but also fosters emotional resilience and overall health.
Disclaimer
The entire contents of this blog are based upon the opinions of the author. It is intended for informational and educational purposes only. The information in this blog is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Please consult your health care professional before trying any of the products or methods based on this content. I cannot guarantee that you will be free of stress, anxiety or depression, or that you will be happy. I simply want to share with you what I have discovered during my twenty years of seeking happiness and what has worked for me may not work for you.
