How Exercise Can Help You Overcome Depression and Anxiety

The COVID-19 pandemic placed our country in a precarious situation, necessitating lockdowns, social distancing, self-isolation, and quarantine measures. This sudden shift in our society normalized the conduct of daily life through telecommunication. Technology companies, such as Google, Microsoft, and Meta, are investing millions to capitalize on this cultural shift, which could lead society toward a more solitary, distant, and sedentary way of life. It has been well established that, due to the feelings of isolation caused by the pandemic, people have experienced an increased sense of anxiety, depression, and stress (Chotourou et al., 2020). According to the Kaiser Family Foundation, 30.7 percent of adults in the United States reported developing symptoms of anxiety and/or depressive disorders in May 2021 (Kaiser Family Foundation, 2021). As society continues to evolve, a lifestyle change is necessary. In an effort to combat the declining mental health conditions in the United States, regular physical exercise can provide an antidepressant effect, both chemically and psychologically.

Physical exercise has been theorized to improve an individual’s mood by increasing blood circulation to the brain. A study by Dr. Jim Blumenthal of Duke University demonstrated that thirty minutes of moderate physical activity, such as walking, swimming, or cycling, three times a week, can be as effective as a dosage of the antidepressant Zoloft (Ilardi, 2010, p. 116). This increased blood flow, combined with the activation of the hypothalamic-pituitary-adrenal axis, creates a shift in mood through the hippocampus and limbic system—brain regions that control mood and motivation—as well as the amygdala, which generates fear in stressful situations (Sharma et al., 2006). Physical activity has also been shown to reduce the production of stress hormones like adrenaline and cortisol by stimulating the release of positive neurotransmitters, such as dopamine and serotonin (Ai et al., 2021). Moreover, exercise promotes the release of brain-derived neurotrophic factor (BDNF), a key growth hormone known to help reverse the adverse effects of depression on the brain (Ilardi, 2010, p. 117). Consistent physical activity has been shown to be beneficial for mental health from both a chemical and psychological standpoint.

Psychologically, depressive symptoms can lead to feelings of sadness, anxiety, low self-esteem, reduced focus, and social withdrawal (Miller et al., 2019). Exercise provides the building blocks for individuals to regain control over stressors and alleviate these symptoms. The act of engaging in physical activity serves as a positive distraction, allowing individuals to focus on the task at hand instead of negative emotions (Sharma et al., 2006). As a person consistently completes an exercise routine, they develop self-efficacy—belief in their ability to produce results (Ai et al., 2021). Persistently completing challenging routines fosters an expectation of success, which gradually enhances self-esteem and confidence (Miller et al., 2019). As the negative effects of low self-esteem subside, the need for social withdrawal decreases (Chotourou et al., 2020). This, in turn, opens up opportunities for engaging in group exercise, which provides an enjoyable distraction and boosts mood and motivation through social support. Exercising with others has also been shown to be more effective in counteracting depression than exercising alone (Ilardi, 2010, p. 126).

With the continued rise in symptoms of anxiety and depressive disorders among the general public, physical activity plays a crucial role in maintaining and improving mental health. Establishing a regular exercise routine should be a primary recommendation from healthcare professionals to their patients. Research has shown that thirty minutes of physical activity, three days a week, is sufficient to improve mental health by replacing stress-producing hormones with neurotransmitters that enhance motivation, improve mood, and repair brain damage caused by mental disorders. Incorporating physical activity into a daily routine fosters a healthy lifestyle change that helps individuals develop self-efficacy, build confidence, and improve their self-image, while also facilitating social interaction through group activities. Despite the growing social gap caused by the shift to a virtual way of life, exercise remains an essential tool in effectively combating mental disorders within our society.

Ai, X., Yang, J., Lin, Z., & Wan, X. (2021, September 17). Mental Health and the Role of Physical Activity During the COVID-19 Pandemic. Frontiers. Retrieved December 2, 2022, from https://www.frontiersin.org/articles/10.3389/fpsyg.2021.759987/full

Chotourou, H., Trabelsi, K., H'mida, C., Boukhris, O., Glenn, J. M., Brach, M., Bentlage, E., Bott, N., Shephard, R. J., Ammar, A., & Bragazzi, N. L. (2020, August 19). Staying Physically Active During the Quarantine and Self-Isolation Period for Controlling and Mitigating the COVID-19 Pandemic: A Systematic Overview of the Literature. Frontiers. Retrieved December 2, 2022, from https://www.frontiersin.org/articles/10.3389/fpsyg.2020.01708/full

Ilardi, S. S. (2010). The Depression Cure: The 6-Step Program to Beat Depression Without Drugs. Hachette Books.

Kaiser Family Foundation. (2021, December 13). Mental Health and Substance Use State Fact Sheets. KFF. Retrieved December 2, 2022, from https://www.kff.org/statedata/mental-health-and-substance-use-state-fact-sheets/

Miller, K. J., Mesagno, C., McLaren, S., Grace, F., Yates, M., & Gomez, R. (2019, September 5). Exercise, Mood, Self-Efficacy, and Social Support as Predictors of Depressive Symptoms in Older Adults: Direct and Interaction Effects. Frontiers. Retrieved December 3, 2022, from https://www.frontiersin.org/articles/10.3389/fpsyg.2019.02145/full

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental Health - PMC. NCBI. Retrieved December 2, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/