Why exercise helps depressed people feel (and do) better

Exercise helps people with depression feel better because it works on multiple levels that create a powerful combination of mood-boosting effects.

Although I could only manage very short sessions at my worst, such as a 5-minute walk or lifting weights for 5–10 minutes, it did help me feel better by doing something productive and feeling like I was moving toward a goal. Even though that might seem insignificant, it’s about making a start, no matter how small it might seem.

I like lifting weights and going for walks in nature, but the best type of exercise is the one you can sustain and enjoy doing.

This is what the evidence has to say about why working out and being physically active helps:

1. Brain chemistry changes (neurobiology)

• • Boosts “feel-good” neurotransmitters: Physical activity increases serotonin, dopamine, and norepinephrine, which are often out of balance in depression.

• • Raises endorphin levels: Endorphins act like natural painkillers and mood elevators, sometimes described as the “runner’s high” effect.

• • Supports neuroplasticity: Exercise stimulates the release of brain-derived neurotrophic factor (BDNF), which helps brain cells grow, connect, and repair. This is important because depression is linked to reduced neuroplasticity and hippocampal shrinkage.

• • Reduces inflammation: Chronic low-grade inflammation is associated with depression. Exercise helps lower inflammatory markers.

Although it wasn’t always easy to exercise since I was constantly feeling fatigued, I did notice that it ultimately made me feel (and sleep) much better.

2. Stress regulation (hormonal balance)

• • Exercise helps calm the overactive stress response seen in depression by regulating cortisol levels.

• • It promotes relaxation and reduces anxious tension after working out by activating the parasympathetic nervous system.

3. Psychological effects
   
   

• • Sense of mastery: Completing a workout builds self-efficacy, counteracting feelings of helplessness.

• • Distraction: Physical activity can break the cycle of rumination by shifting focus away from negative thoughts.

• • Improved self-image: Exercise can enhance body image and self-esteem over time.

4. Sleep improvement

• • Regular exercise can improve sleep quality and regulate circadian rhythms.

• • Better sleep directly contributes to mood stability and improved energy levels.

I started sleeping a lot better since I was ruminating a lot less, and because I was so tired that I managed to get some sleep despite my many sleep disturbances.

5. Social connection
   
   

• • Group exercise or team sports provide social interaction, which combats isolation.

• • Even casual encounters at the gym or in a walking group can help us feel like we belong to something bigger.

6. Regulation of blood sugar and energy metabolism

• • Depression is related to deregulated glucose metabolism and fatigue.

• • Exercise improves insulin sensitivity and stabilizes blood sugar, preventing the sharp energy crashes that can worsen low mood and irritability.

7. Pain reduction

• • Many people with depression experience unexplained physical pain (somatic symptoms like headaches, muscle aches, joint discomfort).

• • Exercise reduces chronic pain perception through endorphin release, improved muscle strength, and better joint mobility, which in turn can improve mood and daily functioning.

8. Improved gut health
   
   

• • There’s growing evidence that the gut microbiome plays a role in depression via the gut–brain axis.

• • Regular physical activity supports a healthier gut microbiome, which can positively influence mood-regulating neurotransmitters like serotonin (much of which is produced in the gut).

9. Better oxygen delivery to the brain

• • Aerobic exercise improves cardiovascular function, increasing oxygen and nutrient delivery to brain regions involved in mood regulation (like the prefrontal cortex).

• • This can help sharpen thinking and reduce the “brain fog” many people with depression experience.

10. Routine and structure

• • Depression often disrupts daily structure. Scheduling workouts creates predictable routines, helping to stabilize mood and reduce decision fatigue.

This might sound simple and trivial, but I think it’s vastly understated just how important good habits and structure are. All depression treatments ultimately aim at creating a healthy routine by improving sleep, exercising, and mindset.

11. Hormonal balance beyond cortisol

• • Exercise positively influences other hormones that impact mood, such as testosterone, estrogen, and growth hormone, all of which can decline in chronic depression or stress.

12. Increased exposure to natural light
    
    

• • Outdoor activities like walking, running, or cycling can boost vitamin D levels and help regulate circadian rhythms.

13. Activation of the behavioral activation cycle

• • “Behavioral activation” is a core strategy for depression in behavioral therapy, where the exercise is a form of planned, purposeful activity that interrupts the withdrawal-inaction loop, giving people positive reinforcement through action.

While I must say that it was hard to start working out again, it made it that much easier to start doing other things as well, such as going to a psychologist, starting antidepressants, and actively creating a more positive mindset.

14. Exposure therapy for physical sensations

• • Many people with depression (notably when anxiety is also present) are hypersensitive to bodily sensations like a racing heart. Exercise repeatedly exposes them to these sensations in a safe context, reducing fear of them and improving emotional regulation.

15. Promotes “flow” states
    
    

• • Certain forms of exercise, such as skill-based ones like dancing, martial arts, or climbing, can offer mental relief by inducing flow, a state of intense focus where self-critical thinking temporarily shuts off.

16. Improves proprioception and embodiment

• • Exercise strengthens the mind–body link by improving proprioception (awareness of where the body is in space), making people feel more “in” their body and less detached.

17. Increases resilience to future stress

• • Regular exercise not only helps in the moment but builds long-term resilience by enhancing the body’s stress-adaptation systems, meaning future stressors are less likely to trigger depressive episodes.

18. Empowerment

• • Choosing to move the body despite depression’s inertia can be a powerful act of agency. This “I can do something” signal to the brain counters learned helplessness.

It made me feel more in control when I pushed through and exercised despite not even wanting to get out of bed. It made me fully understand that even though there were parts I had no control over, it was ultimately me who decided my fate, and I wasn’t about to let depression define my future.

19. Cultural and identity alignment
    
    

• • Exercise taps into personal values or social identities for some (e.g., “I’m an active person,” “I’m part of this team”), strengthening self-worth and a sense of belonging.

Evidence base:

• Meta-analyses show exercise can be as effective as antidepressants for mild to moderate depression in some cases.

• Both aerobic and resistance training have been shown to reduce depressive symptoms, with sessions of at least 30 minutes, three to five times a week, being most effective.

Conclusion

Exercise is a powerful tool against depression because it positively affects:

• The brain.

• The body.

• The mind.

It boosts neurotransmitters, supports neuroplasticity, regulates stress hormones, improves sleep, and reduces inflammation.

At the same time, it also creates a sense of accomplishment, strengthens social connections, provides structure, and enhances resilience.

Even small, consistent activity can break the pattern of inactivity and low mood, making exercise an accessible and effective complement to traditional treatments for depression.

Join our forum and Facebook

Please consider joining our forum and Facebook if you enjoyed reading this and would like to chat with like-minded peers about anything depression related.

It would certainly go a long way toward making my dream of creating a thriving, supportive community a reality!