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When we think about managing depression, we often picture therapy sessions, medications, or lifestyle changes like better sleep and nutrition. But one of the most powerful tools for improving mood and building emotional resilience might already be in your daily routine — exercise. The link between exercise and depression has been well-studied, and recent findings […]

Running and Resistance Training in the Fight Against Depression

When we think about managing depression, we often picture therapy sessions, medications, or lifestyle changes like better sleep and nutrition. But one of the most powerful tools for improving mood and building emotional resilience might already be in your daily routine — exercise.

The link between exercise and depression has been well-studied, and recent findings are reinforcing just how impactful movement can be. In particular, running and resistance training are emerging as two of the most effective forms of physical activity for reducing depressive symptoms.

What the Science Says

According to the American Psychiatric Association, both aerobic exercise (like running) and anaerobic workouts (like weightlifting or resistance training) provide measurable mental health benefits. They not only help reduce symptoms of mild to moderate depression, but can also improve self-esteem, motivation, and quality of life.

Here’s what researchers have found:

Running can lead to neurochemical changes in the brain, including increased endorphins and serotonin, which are often called “feel-good” chemicals. It also promotes neurogenesis (the growth of new brain cells) particularly in the hippocampus, a region linked to mood regulation.
Resistance training has been shown to significantly reduce depressive symptoms across age groups. It enhances focus, improves sleep, and fosters a sense of control, especially in individuals dealing with anxiety or low self-worth.

And these effects aren’t just short term. Regular engagement in either form of exercise can serve as a preventive strategy against future depressive episodes.

Why Exercise Works for Depression

There are several ways that exercise supports mental health:

Chemical balance: Physical activity increases dopamine, serotonin, and norepinephrine — neurotransmitters often involved in depression.
Cognitive boost: Exercise improves concentration, memory, and executive functioning — which are commonly impaired in depression.
Emotional regulation: Movement helps reduce rumination and increases emotional flexibility.
Routine and structure: Consistent exercise creates habits that give shape to the day — which can help when depression causes a sense of disconnection or purposelessness.

And importantly, exercise offers a non-pharmacological, accessible way to take action — even in small doses.

Getting Started: Small Steps, Real Impact

You don’t need to train for a marathon or lift heavy weights to feel the benefits. In fact, researchers emphasize starting where you are, with activities that are realistic and enjoyable.

Try this:

Go for a 20-minute walk or light jog 3–4 times a week.
Use bodyweight exercises (like squats, push-ups, or lunges) at home.
Join a beginner strength class or find short resistance workouts online.
Track your mood and energy levels before and after each session to build awareness.

Even low-to-moderate intensity activity can have a significant effect on mood and energy. The key is consistency and self-compassion.

Exercise and Depression Treatment: A Complement, Not a Cure

While exercise can be incredibly beneficial, it’s not a substitute for therapy, medication, or professional treatment when needed. Instead, it should be viewed as a powerful complementary tool, something that supports and enhances other forms of care.

If you or someone you love is struggling with depression, combining movement with mental health support can make the path to recovery more sustainable and empowering.

The relationship between exercise and depression is more than motivational quotes and fitness trends, it’s rooted in science and supported by lived experience. Whether it’s the rhythm of a run or the strength built through resistance, movement can be a gateway to emotional healing and mental resilience.

Ready to move your mind? Your body can move you toward healing, one step, one rep at a time.

Source: https://www.psychiatry.org/News-room/APA-Blogs/How-Running-and-Resistance-Training-Can-Help-Depre

When we think about managing depression, we often picture therapy sessions, medications, or lifestyle changes like better sleep and nutrition. But one of the most powerful tools for improving mood and building emotional resilience might already be in your daily routine — exercise.

The link between exercise and depression has been well-studied, and recent findings are reinforcing just how impactful movement can be. In particular, running and resistance training are emerging as two of the most effective forms of physical activity for reducing depressive symptoms.

What the Science Says

Here’s what researchers have found:

Running can lead to neurochemical changes in the brain, including increased endorphins and serotonin, which are often called “feel-good” chemicals. It also promotes neurogenesis (the growth of new brain cells) particularly in the hippocampus, a region linked to mood regulation.

Resistance training has been shown to significantly reduce depressive symptoms across age groups. It enhances focus, improves sleep, and fosters a sense of control, especially in individuals dealing with anxiety or low self-worth.

And these effects aren’t just short term. Regular engagement in either form of exercise can serve as a preventive strategy against future depressive episodes.

Why Exercise Works for Depression

There are several ways that exercise supports mental health:

Chemical balance: Physical activity increases dopamine, serotonin, and norepinephrine — neurotransmitters often involved in depression.

Cognitive boost: Exercise improves concentration, memory, and executive functioning — which are commonly impaired in depression.

Emotional regulation: Movement helps reduce rumination and increases emotional flexibility.

Routine and structure: Consistent exercise creates habits that give shape to the day — which can help when depression causes a sense of disconnection or purposelessness.

And importantly, exercise offers a non-pharmacological, accessible way to take action — even in small doses.

Getting Started: Small Steps, Real Impact

You don’t need to train for a marathon or lift heavy weights to feel the benefits. In fact, researchers emphasize starting where you are, with activities that are realistic and enjoyable.

Try this:

Go for a 20-minute walk or light jog 3–4 times a week.

Use bodyweight exercises (like squats, push-ups, or lunges) at home.

Join a beginner strength class or find short resistance workouts online.

Track your mood and energy levels before and after each session to build awareness.

Even low-to-moderate intensity activity can have a significant effect on mood and energy. The key is consistency and self-compassion.

Exercise and Depression Treatment: A Complement, Not a Cure

While exercise can be incredibly beneficial, it’s not a substitute for therapy, medication, or professional treatment when needed. Instead, it should be viewed as a powerful complementary tool, something that supports and enhances other forms of care.

If you or someone you love is struggling with depression, combining movement with mental health support can make the path to recovery more sustainable and empowering.

Ready to move your mind? Your body can move you toward healing, one step, one rep at a time.