Coping with depression can feel overwhelming, but even small, intentional steps can lead to meaningful progress. One such step is incorporating exercise into your routine—a simple yet powerful way to support your mental health. You don’t have to become a marathon runner or spend hours at the gym; even gentle movement can bring profound benefits and help you feel more in control.
Depression can drain your energy, affect your sleep, and make daily life feel like a challenge. While medication and therapy are critical parts of treatment, exercise provides additional benefits by directly affecting your brain chemistry and overall well-being in the following ways:
- Boosts feel-good chemicals: Physical activity releases endorphins, your brain’s natural “feel-good” chemicals. It also promotes the production of serotonin and dopamine, which are often depleted when you’re struggling with depression.
- Reduces stress hormones: Exercise lowers levels of cortisol, the hormone associated with stress. Less stress can mean fewer feelings of being overwhelmed or stuck in negative thought patterns.
- Improves sleep and energy: Depression often disrupts your sleep cycle, but regular exercise can help you fall asleep faster and stay asleep longer. It also increases your energy levels, making it easier to tackle daily tasks.
- Creates a sense of accomplishment: Completing even a short workout can provide a sense of achievement. This positive momentum can counteract feelings of hopelessness or low self-esteem.
Examples of Exercises to Get You Started
Exercise does not need to be intense or time-consuming. The best activity is one that fits your lifestyle and feels manageable. Some examples of exercises to get you started, no matter your age or ability, are:
- Walking: A 20-minute walk can be transformative, especially if you can get outside. Walking is low-impact, accessible, and requires no special equipment.
- Yoga: Yoga combines gentle movement with mindfulness, helping you connect with your body and calm your mind. Many free online videos cater to all skill levels.
- Dancing: Put on your favorite music and move to the beat. Dancing can lift your spirits and add some fun to your day.
- Strength training: Lifting weights or using resistance bands builds physical strength, which can translate into feeling mentally stronger too.
- Cycling: Whether on a stationary bike or through your neighborhood, cycling gets your heart pumping and lets you explore at your own pace.
- Group fitness classes or sports: Joining a class or team can add a social element to your workout, reducing feelings of isolation and building a sense of community.
The Benefits of Getting Outdoors
Taking your exercise routine outside can amplify its mental health benefits. Being in nature offers unique advantages for your recovery. Being outdoors can:
- Boost your mood: Sunshine and fresh air have a natural way of lifting your spirits. Exposure to sunlight can also increase your body’s production of vitamin D, which has been linked to improved mood.
- Reduce anxiety: The sights and sounds of nature, such as rustling leaves or birdsong, can have a calming effect on your mind and reduce feelings of anxiety. It’s an opportunity to slow down and breathe deeply.
- Encourage mindfulness: Exercising outdoors encourages you to focus on the present moment—whether it’s the rhythm of your steps, the feel of the breeze, or the view of a nearby park. This mindfulness can help disrupt negative thought patterns.
- Add variety to your routine: Exploring a new trail, park, or beach can make exercise feel less like a chore and more like an adventure. The changing scenery keeps things interesting.
Tips for Getting Started and Staying Motivated
If you’re new to exercise or feeling hesitant, that’s okay. Start small and build from there. Some tips to help you ease into a routine include:
- Set realistic goals, like a 10-minute walk three times a week.
- Choose activities you enjoy—this increases the likelihood you’ll stick with them.
- Track your progress in a journal or app. Small achievements can feel rewarding.
- Pair exercise with something you love, like listening to music or a favorite podcast.
- Invite a friend to join you for accountability and encouragement.
If you begin to struggle, reach out to your support network—whether it’s friends, family, or your care team at Peak Behavioral Health in Santa Teresa, New Mexico—if you need encouragement. Together, you can explore what works best for you and celebrate each victory along the way.
