How exercise helps prevent and manage depression

Exercise is as good for your mind as it is for your body.

Studies show regular movement can help ease symptoms of depression and promote good mental health.¹

But how does regular exercise help your mental health? And what are the benefits of making exercise a part of your daily routine?

After anxiety, depression is the most common mental health condition in Australia, affecting around one in seven people.²

Characterised by low moods that persist for 2 weeks or more, depression can impact a person’s everyday life, including their ability to work, enjoy social events and engage in healthy relationships.

Common symptoms of depression include:²

• Persistent feelings of sadness, low self-worth and hopelessness
• Inability to concentrate or focus
• Changes in weight
• Disturbed sleep patterns
• Angry outbursts
• Headaches, stomach pains or muscle aches.

It’s important to speak to your GP if you’re experiencing any of these symptoms. They may recommend several different treatment approaches including talking therapy and medication but may also suggest some lifestyle changes.

One of the most effective is exercise, with studies concluding that in some cases regular moderate to intense physical activity may be as effective for symptoms of mild to moderate depression as medication.³

Research also shows that exercise could help to prevent mental health issues, with people who exercise regularly having lower rates of mental illness, better sleep quality and improved overall emotional wellbeing.⁴

“Exercise is a well-recognised lifestyle intervention that is beneficial for mood, therefore improving overall mental health,” says GP, Dr Samantha Saling.

When we're physically active, our brain releases chemicals such as serotonin, dopamine and norepinephrine. These chemicals help regulate mood and promote concentration and alertness, resulting in better overall emotional wellbeing.⁵

Exercise can also help to control the levels of cortisol in our bodies. Cortisol is a hormone that, among other vital functions, gives us energy. However, if our cortisol levels remain too high for long periods, we can feel anxious and unwell, causing it to be labelled the “stress” hormone.

Regular exercise can help balance our overall cortisol levels and help lower them if we're feeling stressed. This is why going for a walk or jog, or playing a game of soccer or tennis after a stressful day, can help us to feel better.⁶

Regular exercise has been shown to have numerous psychological benefits that can help support a healthy, happy outlook.

Exercise can help to:⁷

• Decrease stress
• Improve feelings of self-worth and confidence
• Reduce feelings of social isolation and loneliness
• Promote quality sleep
• Enhance social connections and relationships
• Increase energy levels and combat fatigue.

As social animals, we need to stay connected to other people for good mental health.

Exercise can help support connectivity with our community and nature, and our relationships with other people.

Being part of a team sport, running club, gardening group, or simply having weekly walks with a friend means we're moving as we connect to other people, providing a sense of purpose and togetherness.⁸

Any movement that we do outside in nature, whether it be a stroll in the park, walking the dog on the beach or doing a weekend hike with some friends, allows us to connect to the greater world and feel a part of our surroundings.⁹

If you’re new to exercise or would like to try something different, it’s important to start slow and stay safe. Speak to an exercise physiologist or your GP for advice to decrease the risk of injury, says Dr Saling.

“The first step is to ascertain any physical conditions that would interfere with certain types of exercise. There are specialist exercise physiologists who can tailor exercise treatments for each individual person. Gentle exercise is appropriate for all, whether that be gentle stretching, light walking, or even gardening.”

Australian health guidelines recommend that adults do a minimum of 30 minutes of moderate to vigorous activity every day for good overall health.¹⁰ However, if you’re new to exercise, or coming back to it after a long break, even short bursts of 10 minutes a few times a day can provide good health benefits.

Studies show that the more intense the exercise, the greater the mental health benefits, but build up slowly to help prevent injury.

While some studies show that certain types of exercise, such as walking or yoga, might be better for mental health, the most important thing is that you exercise in a way that is sustainable for you and that you enjoy.

Whether it’s joining a local sports team, signing up to a gym or run club, or daily walks with a friend, find an exercise that you like, and it will be easier to stick to.

“My opinion is that any exercise is better than none, so choose what you enjoy and can commit to regularly,” says Dr Saling.