Exercise can reduce the risk of major depression by 26%.
You don't need intense workouts to reap the benefits. Did you know that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%? This is from a study done by the Harvard T.H. Chan School of Public Health. Studies even show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course.
Exercise is a natural and effective anti-anxiety treatment.
It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Adding a mindfulness element in exercise by really focusing on your body and how it feels as you move—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.
Exercise relieves stress and improves your sleeping habits.
Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. Exercising is an effective way to break this cycle. Aside from releasing endorphins in the brain, exercise helps to relax the muscles, relieve tension in the body, and even regulate your sleep.
Exercise can help provide sharper memory and thinking.
The same endorphins that make you feel better and cope with your stress and anxiety can also help you concentrate and feel mentally sharp for tasks at hand. You'll notice that when you start exercising, you'll have more energy to face different tasks and challenges for the day.
- Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. https://doi.org/10.1186/s12913-018-3313-5
- Greer, T. L., Trombello, J. M., Rethorst, C. D., Carmody, T. J., Jha, M. K., Liao, A., Grannemann, B. D., Chambliss, H. O., Church, T. S., & Trivedi, M. H. (2016). Improvements in psychosocial functioning and health-related quality of life following exercise augmentation in patients with treatment response but non-remitted major depressive disorder: Results from the TREAD study. Depression and Anxiety, 33(9), 870–881. https://doi.org/10.1002/da.22521
- Kandola, A. A., Osborn, D. P. J., Stubbs, B., Choi, K. W., & Hayes, J. F. (2020). Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: A prospective cohort study in the UK Biobank. BMC Medicine, 18(1), 303. https://doi.org/10.1186/s12916-020-01782-9
- Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63. https://doi.org/10.1007/s11920-018-0923-x
- Robinson, L. (2021, December 23). The mental health benefits of exercise. HelpGuide.org. Retrieved January 15, 2022, from https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
- Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108. https://doi.org/10.1016/j.psychres.2016.12.020
