[Updated May 2024]
Physical activity, particularly in the form of exercise, is a potent catalyst for enhancing mental health. A wealth of research has demonstrated that a consistent exercise regimen can not only mitigate the risk of developing depression but also alleviate the intensity of depressive symptoms. Remarkably, even modest amounts of exercise can yield significant benefits.
The Impact of Regular Exercise on Depression
Adam Fry, PhD, a performance science specialist at the Icahn School of Medicine at Mount Sinai, emphasizes the profound benefits of regular exercise. He states, “Engaging in just one hour of exercise per week can significantly curtail the risk of depression and depressive symptoms, underscoring the immense value of regular physical activity for both mental and physical health.”
A 2019 study provided compelling evidence supporting this claim. The study found that individuals with a genetic predisposition to depression who engaged in regular exercise were less likely to develop depression compared to their inactive counterparts. Intriguingly, the study revealed that substituting sitting with just 15 minutes of running or an hour of walking each day offered substantial protection against depressive symptoms.
A 2017 study published in the journal Brain Plasticity further highlighted the neurological benefits of exercise. The study found that exercise can increase the levels of dopamine and serotonin in the brain, both of which play crucial roles in mood regulation. Additionally, exercise was found to increase the levels of Brain-Derived Neurotrophic Factor (BDNF), a protein that supports brain structure and function.
Identifying the Most Effective Exercise for Depression
The Centers for Disease Control and Prevention (CDC) recommends engaging in 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous activity per week. However, for individuals grappling with depression or high-stress levels, adhering to these guidelines can be challenging. Fry reassures that any amount of exercise can still confer benefits.
It’s important to incorporate a variety of exercises, such as strength training, into your routine to maintain interest and motivation. Fry suggests, “Both aerobic exercise and strength training can be beneficial. Physical activity guidelines advocate for a mix of both forms of exercise, and the variety can prevent your workout routine from becoming monotonous.”
Research has underscored the mental health benefits of both types of exercises. While there isn’t a definitive type of exercise that is most effective at alleviating depressive symptoms and reducing stress, many individuals have reported significant benefits from resistance (strength training) exercises.
Fry offers some sage advice for those struggling to stick to an exercise program. He says, “People often become overly fixated on finding the perfect exercise program. Given the demands of daily life, sticking to an exercise program can be challenging. My advice is simple: the best kind of exercise is the one you will actually do. Find a type of exercise you enjoy and make it a part of your routine.”