How Exercise Helps Fight Depression and Anxiety
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Mental health conditions like depression and anxiety are becoming more common worldwide. While medications and therapy are helpful, many people are now looking for natural ways to improve their mental well-being. One powerful tool that is often overlooked is exercise.
This blog explores how aerobic (like walking or cycling) and resistance (like weight lifting) exercises can reduce symptoms of depression and anxiety.
Why Mental Health and Physical Health Are Linked
People with mental health issues often face physical health problems too. These include heart disease, diabetes, and breathing issues. One of the reasons is low physical activity levels. Moving your body regularly doesn't just benefit your muscles and heart—it also helps your brain feel better.
What the Research Says
A recent study looked at 32 research trials involving over 3,000 people diagnosed with depression or anxiety. These people tried aerobic exercise, resistance exercise, or a mix of both. Here’s what they found:
- Depression: Exercise had a large positive effect. People who exercised felt much better than those who didn’t.
- Anxiety: Exercise showed a moderate improvement. It didn’t work for everyone, but most saw some benefits.
This means adding exercise to your daily routine could help reduce sadness, worry, and low energy—even if you’re also taking medication or in therapy.
What Kind of Exercise Works Best?
The good news is, both aerobic and resistance exercises help. You don’t have to choose one over the other. Whether you go for a brisk walk, cycle, or lift weights, it can improve your mood.
That said:
- Depression improved regardless of the type of exercise.
- Anxiety symptoms were more likely to improve with resistance or mixed exercise routines.
How Much Exercise Do You Need?
The World Health Organization (WHO) suggests:
- At least 150 minutes of moderate aerobic activity per week (like brisk walking).
- Plus, 2 days of resistance training that works all major muscle groups.
But here’s the surprising part: even if you don’t meet these full targets, doing some exercise is better than none. Starting small still gives mental health benefits.
Why Exercise Helps Your Brain
Here are a few reasons why exercise is good for your mental health:
- It boosts feel-good chemicals in the brain, like serotonin and endorphins.
- It improves sleep and reduces stress.
- It gives you a sense of accomplishment.
- It may even connect you with others if you join a group class or walk with friends.
Tips to Get Started
- Start simple: Try a 10-minute walk today.
- Make it fun: Dance, swim, play a sport—anything you enjoy.
- Set small goals: Aim for 2–3 days a week and build from there.
- Track your mood: Keep a journal to see how you feel before and after workouts.
- Ask for support: Talk to your doctor or a fitness coach, especially if you have a mental health condition.
Final Thoughts
Exercise is a free and powerful tool that can help you feel better mentally and physically. You don’t need fancy equipment or a gym membership—just start moving. Whether you're dealing with depression, anxiety, or just want to feel more balanced, adding exercise to your life is a smart and healthy choice.