Exercise and Depression: How Physical Activity Can Help

Medically Reviewed by Shruthi N, MD on February 09, 2025
Written by Debra Fulghum Bruce, PhD
5 min read

Depression ranges in severity from mild to severe. Research shows that exercise is an effective treatment for mild to moderate depression. Physical activity can help boost hormones that can improve mood and boost self-confidence. In addition, exercising outdoors in nature can help raise your levels of vitamin D, an important nutrient for preventing depression. Sometimes, being more active is all you need to feel better; in other cases, you may need to combine it with medication and therapy.

Is exercise a treatment for clinical depression?

Clinical depression is a more severe type of depression, also called major depressive disorder (MDD). While exercise can help improve your symptoms, you will usually need medication and therapy to treat clinical depression.

Exercise helps depression in several ways:

Releases endorphins. During exercise, your body releases hormones called endorphins, which are created in your pituitary gland and hypothalamus in your brain. They help relieve pain, relax you, and lift your mood.

Boosts self-esteem. Low self-esteem is both a risk factor for and a result of depression. Improving your physical fitness through exercise can help you improve your self-esteem by making you feel better about your body and feel stronger and more confident. It also gives you a sense of achievement. 

Improves sleep. Getting enough quality sleep is crucial for fighting depression. Lack of sleep can worsen your depression symptoms. Research shows that exercise can help you fall asleep faster and improve the quality of your sleep.

Leads to healthier lifestyle choices. Things such as eating a lot of processed foods, drinking a lot of alcohol, smoking, and drug use can all worsen depression symptoms. When you make a healthy change in your life, such as regular exercise, you may find that you want to improve other habits too, such as quitting smoking. One study found that after 15 weeks of exercise, young adults naturally chose more nutritious foods such as lean meats, fruits, and vegetables.

Any form of exercise can help with depression. Some examples include:

  • Biking
  • Dancing
  • Gardening
  • Golf (walking instead of using the cart)
  • Hiking
  • Skiing
  • Housework, especially sweeping, mopping, or vacuuming
  • Jogging or running
  • Aerobics
  • Playing tennis
  • Swimming
  • Walking
  • Yard work, especially mowing or raking
  • Yoga

Because strong social support is important for those with depression, joining a group exercise class may be beneficial. Or you can exercise with a close friend or your partner. In doing so, you will benefit from the exercise and emotional comfort, knowing that others are supportive of you.

You probably have a lot of questions about how to get started with exercise. Here are a few of the most common ones:

Should I talk to my doctor before exercising?

For most people, it is OK to start an exercise program without checking with a health care provider. However, if you have not exercised in a while, are over age 50, or have a medical condition such as diabetes or heart disease, contact your health care provider before starting an exercise program.

What type of exercise should I do?

The best type of exercise is one that you enjoy and want to do regularly. Do you like dancing, gardening, lifting weights, hiking, or swimming? Then start with that activity. Later on, you can try some new activities. Other things to consider are:

  • Whether you prefer group or individual activities
  • Activities that best fit your schedule
  • Physical conditions that limit your choice of exercise
  • Your goals other than relieving depression symptoms — for example, weight loss, strengthening muscles, or improving flexibility

How often to exercise with depression

Try to exercise at least 20-30 minutes, three times a week. Studies indicate that exercising four or five times a week is even better. Take it easy if you are just beginning. Start exercising for 20 minutes, then you can build up to 30 minutes or more.

What should I do if exercise is painful?

Never ignore pain. You may cause stress and damage to your joints and muscles if you continue exercising through pain.

If you still feel pain a couple of hours after exercising, you have probably overexerted yourself and need to cut your activity level. If your pain persists or is severe, or if you think you have injured yourself, contact your doctor.

If you are unable to regularly engage in exercise or athletics, you can also try other tools to help boost your mood. Studies on meditation and massage therapy have shown that these techniques can boost endorphin secretion, increase relaxation, and aid in boosting mood.

When you first start your exercise program, you should plan a routine that is easy to follow and maintain. When you start feeling comfortable with your routine, then you can start varying your exercise times and activities.

Here are some tips to help you get started:

  • Choose an activity you enjoy. Exercising should be fun.
  • Put your exercise routine into your schedule. If needed, set a reminder by putting it on your calendar.
  • Variety is the spice of life. Make sure you vary your exercises so that you don't get bored. Check your local gymnasium or community center for different exercise programs.
  • Don't let exercise programs break the bank. Unless you are going to be using them regularly, avoid buying health club memberships or costly equipment.
  • Stick with it. If you exercise regularly, it will soon become part of your lifestyle and help reduce your depression.

Exercise can be very helpful for easing symptoms of depression, either on its own or along with medication and therapy. There are many ways exercise can help lift your mood, including releasing endorphins and making you feel better about yourself. To get started, find an activity you enjoy and start slowly. As you get fitter, you can increase the time of your exercise. Speak with your doctor first if you are an older adult or have any preexisting health conditions that might affect your ability to exercise.

Is exercise as effective as antidepressants?

Research shows that exercise can be as effective as antidepressants for some people with mild to moderate depression. But many people, especially those with severe depression, will also need medication and therapy.

How long does exercise take to help depression?

Exercise can help boost your mood immediately. Just getting active and moving your body can make you feel better. Over time, the effects of exercise will get stronger. It may take a few weeks for you to feel the full effects. You have to stick with exercise long-term to continue to benefit.