Move to Improve: How Exercise Can Powerfully Complement Therapy for Depression
If you’ve ever been told to “just exercise, you’ll feel better” while you’re struggling to get out of bed, you know how hollow that advice can sound. Depression is not laziness, and going for a jog doesn’t magically fix everything.
But a growing body of research, including a recent study reported by Medical Xpress, suggests that regular exercise can have an antidepressant effect similar in size to talking therapy for many people. It’s not a cure‑all, and it doesn’t replace professional care—but it can be a powerful, low-cost tool in your treatment plan.
In this guide, we’ll unpack what the new findings actually mean, how exercise affects the brain, and—most importantly—how to make movement doable when your energy and motivation are low.
Understanding Depression: Why “Just Move More” Isn’t That Simple
Depression affects an estimated 280 million people worldwide. It’s more than feeling sad—it can impact sleep, appetite, energy, concentration, and your ability to experience pleasure. Even basic tasks like showering or replying to a text can feel overwhelming.
Traditional treatments include:
- Psychological therapies (such as cognitive behavioral therapy, CBT)
- Antidepressant medications
- Lifestyle approaches (sleep, nutrition, social connection, exercise)
Many people face barriers to therapy and medication—cost, waiting lists, side effects, stigma, or simply not getting enough benefit. That’s why researchers are increasingly exploring exercise as an additional, accessible option.
“Exercise is not about snapping out of depression. It’s about gently nudging brain and body systems that support mood, sleep, and stress resilience.”
What the New Study on Exercise and Depression Actually Shows
The Medical Xpress report describes research indicating that exercise can have a “similar effect” to therapy for people with depression. While methods vary by study, the general pattern in recent research is consistent with past work:
- People with depression who follow structured exercise programs often show moderate reductions in depressive symptoms.
- These improvements are, on average, in a similar range to gains seen with established treatments like talk therapy—especially for mild to moderate depression.
- Benefits tend to be greater when exercise is supervised, consistent, and tailored to the person’s ability and preferences.
Importantly, “similar effect” does not mean the same as “a replacement for therapy or medication” for everyone. Most experts see exercise as:
- An effective adjunct treatment alongside therapy or medication
- A potential first‑line option for people with mild depression, under medical guidance
- A way to reduce relapse risk when used long term
How Exercise Affects the Depressed Brain and Body
Exercise influences several systems that are often disrupted in depression. Think of it as a multi‑tool rather than a single magic switch.
- Boosts mood-regulating chemicals
Movement can increase levels of neurotransmitters like serotonin, dopamine, and norepinephrine, which are involved in mood, motivation, and focus. - Supports brain plasticity
Exercise raises brain-derived neurotrophic factor (BDNF), a protein that helps brain cells grow and connect. Lower BDNF has been linked to depression. - Reduces inflammation and stress hormones
Chronic inflammation and elevated cortisol are both associated with depression. Regular activity can help modulate these systems over time. - Improves sleep and energy regulation
Better sleep quality and circadian rhythm support can, in turn, improve mood and daytime functioning. - Builds a sense of mastery and control
Finishing a 10‑minute walk when you didn’t feel like moving at all is a real achievement. Small wins like this can slowly rebuild self‑confidence.
What Types of Exercise Help Most for Depression?
The “best” exercise for depression is usually the one you can realistically keep doing. That said, research points to a few patterns.
1. Aerobic (cardio) exercise
Activities that raise your heart rate modestly—like brisk walking, cycling, swimming, or light jogging—have the most consistent evidence.
- Often 3–5 sessions per week
- 20–45 minutes per session, adjusted for your current fitness
- Low to moderate intensity is often enough
2. Strength or resistance training
Lifting weights, using resistance bands, or body‑weight exercises (like squats, wall push‑ups, or sit‑to‑stands) also show antidepressant effects.
- 2–3 non‑consecutive days per week
- Target major muscle groups with simple movements
- Focus on good form, not heavy loads
3. Mind–body movement
Yoga, tai chi, and gentle stretching seem particularly helpful for anxiety symptoms that often accompany depression and for improving sleep and body awareness.
A Realistic Case Example: From “I Can’t Move” to “Ten Minutes Is Enough”
Consider “Lena,” a 32‑year‑old with moderate depression. She worked with a therapist and her doctor but felt stuck—fatigued, numb, and guilty for not “doing more.”
Instead of prescribing a full gym routine, her care team started with a tiny goal: walking for 5 minutes, three times a week, ideally outdoors. On bad days, the goal was simply to step outside her front door.
- Week 1–2: 5‑minute walks, 3x per week
- Week 3–4: 10‑minute walks, 4x per week
- Week 5–8: 15–20 minutes, mixing in one short home strength session
After about six weeks, Lena reported:
- Slightly better morning energy
- Fewer days spent entirely in bed
- A small but meaningful sense of accomplishment after her walks
She still had depressive symptoms and continued therapy, but the combination of treatment plus movement led to steady improvement. This kind of gradual, realistic progress is much more common—and more sustainable—than dramatic “before and after” transformations.
How to Start Exercising When You’re Depressed: Step‑by‑Step
If getting off the couch feels impossible, you are not alone. Here’s a gentle, practical roadmap.
Step 1: Talk to your healthcare provider
Especially if you have heart, joint, or other medical issues—or if your depression is severe—check in with a doctor or mental health professional first. Ask:
- “Is there any type of movement I should avoid?”
- “What would be a safe starting point for me?”
- “Can we integrate exercise goals into my treatment plan?”
Step 2: Start embarrassingly small
When motivation is low, your goal is not fitness—it’s consistency. Examples:
- Stand up and stretch for 2 minutes every hour you’re awake.
- Walk to the end of your street and back.
- Do 5 sit‑to‑stands from a chair.
Step 3: Anchor movement to existing habits
Attach small bouts of movement to things you already do:
- After brushing your teeth → 1 minute of gentle stretching
- After a meal → 5‑minute walk around your home or hallway
- Before watching a show → 5 squats and 5 wall push‑ups
Step 4: Use “flexible goals” instead of all‑or‑nothing
Set a minimum and ideal goal:
- Minimum: “I will walk for 5 minutes, 3 times this week.”
- Ideal: “I’d like to walk for 15 minutes, 4 times this week.”
On very low days, the minimum still “counts” as a win.
Step 5: Track feelings, not just steps
After each movement session, quickly note:
- “Mood before: /10”
- “Mood after: /10”
- Any change in anxiety, tension, or clarity
The difference might be small, but noticing even a 1‑point shift can help your brain link “movement” with “feeling slightly better.”
Common Obstacles (and How to Gently Work With Them)
Depression often brings a trio of challenges: low energy, low motivation, and harsh self‑talk. Here are some practical ways to respond.
“I’m too tired.”
- Try movement that can be done sitting or lying down (seated stretches, gentle yoga in bed).
- Use the “5‑minute test”: promise yourself you’ll just move for 5 minutes, then reassess.
- Schedule activity for times when your energy is usually a bit better, even if slightly.
“I don’t care enough.”
- Link movement to something you do care about: “This might help me sleep,” or “This may help me be more present with my kids.”
- Lean on structure: put sessions in your calendar as appointments with yourself.
“I feel guilty when I can’t do more.”
- Reframe: any amount of movement is progress when you’re depressed.
- Celebrate consistency instead of duration or intensity.
- Share your goals with a therapist or trusted person to get external encouragement.
Exercise vs. Therapy and Medication: How Do They Fit Together?
The new study’s finding that exercise can have a similar effect to therapy might sound like you should choose one over the other. In practice, they usually work best together.
| Approach | Strengths | Limitations |
|---|---|---|
| Exercise | Improves physical and mental health, low cost, can be self‑directed, relatively few side effects when done safely. | Requires energy and motivation, benefits build slowly, not sufficient as sole treatment for many with moderate to severe depression. |
| Therapy | Addresses thoughts, behaviors, trauma, relationships; teaches coping skills; strong evidence base. | Cost, availability, and stigma can be barriers; progress may feel slow; requires emotional effort. |
| Medication | Can reduce symptoms enough to make daily life and other treatments more manageable; particularly helpful for moderate to severe cases. | Possible side effects; may require trial and error; not everyone responds. |
Many guidelines now encourage a combined approach:
- For mild depression: lifestyle changes (including exercise), with the option of therapy.
- For moderate to severe depression: therapy and/or medication, plus lifestyle strategies like exercise as tolerated.
“Think of exercise as one pillar of care, not a replacement for professional help. The goal is to build as many supportive pillars as you safely can.”
Quick FAQ: Evidence-Based Answers
How long until I feel better from exercise?
Some people notice a slight mood lift immediately after a session, similar to a brief reduction in tension or mental fog. More consistent antidepressant effects typically appear after 4–8 weeks of regular activity. Results vary widely between individuals.
Can I stop my medication if I start exercising?
Stopping medication abruptly can be dangerous. Any change in medication should only be done in collaboration with your prescribing clinician. Exercise can complement medication but should not be used as a reason to discontinue treatment on your own.
Is intense exercise better than gentle movement?
Not necessarily. Studies suggest that moderate‑intensity and even low‑intensity exercise done consistently can help. Very intense workouts may be too exhausting or discouraging when you’re depressed. It’s more important to find something sustainable.
What if I have physical limitations?
Chair exercises, water‑based activity, or gentle range‑of‑motion routines can still offer mental health benefits. A physiotherapist or exercise physiologist can help design a safe plan tailored to your body and health status.
Moving Forward: A Compassionate Call to Action
Depression can make the simplest actions feel monumental. Adding “exercise” to your to‑do list may sound unrealistic—but the science is increasingly clear: gentle, consistent movement can be a meaningful part of healing, with effects on par with therapy for many people when done regularly.
You do not have to overhaul your life or train for a marathon. Your next step can be as small as:
- Standing up and stretching while you read this sentence
- Walking to the nearest window and taking three deep breaths
- Scheduling one 5‑minute walk in your calendar for tomorrow
Pair these small actions with professional support whenever possible. If you have access, consider telling your doctor or therapist:
“I’d like to use movement as part of my treatment for depression. Can we create a plan that feels realistic for me?”
You deserve care that addresses your whole self—mind and body. One small step at a time truly is enough.
