Exercise and Mental Health: Moving Through Depression

Depression is more than just feeling down—it can affect every part of life, from energy levels and sleep to motivation and daily activities. With over 264 million people worldwide experiencing depression, it’s a condition that requires serious attention. While therapy and medication play key roles, research shows that exercise is one of the most effective, natural ways to manage and even prevent depression.

At Brown & Ross Exercise Physiology, we help individuals harness the power of movement to support their mental well-being.

How Does Exercise Help With Depression?

Engaging in regular physical activity isn’t just good for the body—it’s essential for the mind. Exercise helps by:

✅ Releasing feel-good hormones – Physical activity stimulates endorphins and serotonin, which help improve mood and reduce symptoms of depression.

✅ Improving sleep – Regular movement helps regulate sleep patterns, making it easier to fall and stay asleep.

✅ Reducing stress and anxiety – Exercise helps lower cortisol levels, reducing stress and promoting relaxation.

✅ Boosting energy – Increased circulation and oxygen flow help combat fatigue and low energy levels.

✅ Providing a sense of accomplishment – Setting and achieving small fitness goals can help rebuild confidence and motivation.

What Type of Exercise is Best for Mental Health?

The best exercise is the one you enjoy and can stick to. That said, research suggests that a combination of aerobic and resistance training provides significant mental health benefits.

🏃 Aerobic Exercise – Activities like walking, cycling, swimming, or jogging for 30–60 minutes can boost mood and reduce stress.

🏋️ Strength Training – Resistance exercises using weights, bands, or bodyweight help build resilience and improve overall well-being.

🧘 Mind-Body Practices – Yoga and tai chi combine movement with mindfulness, reducing anxiety and promoting relaxation.

🚶 Daily Movement – Even short walks, stretching, or light activity throughout the day can help break up sedentary behavior and improve mood.

Getting Started With an Exercise Plan

Starting any new routine can feel overwhelming, especially when motivation is low. That’s why support and structure are so important. Here are some key tips:

1️⃣ Start small – Even 5–10 minutes of movement is beneficial. Gradually increase duration and intensity.

2️⃣ Make it enjoyable – Choose activities you like to increase consistency.

3️⃣ Find support – Exercising with a friend or working with an exercise physiologist can provide motivation and accountability.

4️⃣ Listen to your body – It’s okay to have off days. The key is to keep moving at a pace that feels right for you.

How Brown & Ross Exercise Physiology Can Help

If you’re struggling with depression or finding it hard to stay active, we’re here to help. Our accredited exercise physiologists specialize in creating personalized exercise programs tailored to your needs, fitness level, and mental health goals. We provide:

• One-on-one guidance to ensure safe and effective movement.

• Structured programs that fit your lifestyle and preferences.

• Ongoing support to help you stay on track and feel your best.

  
  

Take the First Step Toward Better Mental Health

Exercise is a powerful tool in managing depression, and every step forward counts. If you’re ready to use movement as part of your mental wellness journey, Brown & Ross Exercise Physiology is here to support you. Contact us today to learn more about our programs and how we can help you feel better, one workout at a time.