You have probably heard it before; how exercise is good for you. Well, of course that is true but it is not just good for your physical health. Physical activity can help beat depression and anxiety as well. According to the Anxiety and Depression Association of America (ADAA), exercise reduces stress, improves your alertness, helps you concentrate better, and boosts those chemicals that your brain produces that make you feel better both mentally and physically.

What Are Endorphins, Dopamine, Oxytocin, and Serotonin?

Some people call them the happy chemicals and it is true that these natural chemicals that your brain produces when you exercise, you will feel your mood improve. Each one of them is responsible for a different mood booster and is wired differently.

  • Dopamine is the feel-good chemical your brain releases when you see something you like or achieve a goal. It is also brought on by physical exertion. It is the satisfying chemical that spikes when you do something right or something positive happens to you. It motivates you to reach your goals and you get a surge of it when you reach a goal.
  • Serotonin is a chemical in the brain that starts moving when you feel important, when you exercise, and even when you absorb Vitamin-D from sitting in the sun. Those with depression are usually deficient in serotonin and that is why many psychiatrists or physicians prescribe SSRIs. These drugs, called selective serotonin reuptake inhibitors because they block the brain’s ability to absorb the serotonin so your body can enjoy it more. However, many people can improve their serotonin levels with exercise alone.
  • Oxytocin is another feel-good hormone that is released by the body during childbirth and orgasm (yes, sex counts as exercise). It is also easy to get an oxytocin boost by giving someone a hug. Giving or receiving a gift can also boost this happy chemical. It is called the cuddle chemical because it is related to relationships and being close to another. Petting your dog or cat has also been identified as a way to boost your oxytocin as well.
  • Endorphins are the chemicals in your brain that are similar to morphine because they can relieve pain and relax you when you are stressed out or hurt. Exercise and laughter are two of the easiest ways to get endorphins. Making yourself laugh while you are exercising is a double mood booster. Certain smells have also been linked to producing more endorphins and so has spicy food and, my favorite, dark chocolate. So, after you eat some hot wings, eat some chocolate, exercise, and laugh at yourself in the mirror. Really. It works.

Exercise can be a powerful tool in managing and alleviating symptoms of depression and anxiety. While it’s not a substitute for professional treatment, it can complement therapy and medication. Here are some tips on how exercise can help you beat depression and anxiety:

  1. Start Slowly: If you’re new to exercise or haven’t been active in a while, start with gentle activities like walking, swimming, or yoga. Gradually increase the intensity and duration as your fitness improves.
  2. Consistency is Key: Aim for regular exercise, ideally at least 3-5 times a week. Consistency helps stabilize mood and reduces symptoms over time.
  3. Choose Activities You Enjoy: Find exercises or physical activities you genuinely like doing. Whether it’s dancing, hiking, playing sports, or going to the gym, enjoyment increases the likelihood of sticking with it.
  4. Set Realistic Goals: Set achievable fitness goals. This could be as simple as walking for 20 minutes a day or completing a 5K run. Meeting these goals can boost your self-esteem and motivation.
  5. Mix It Up: Variety can prevent boredom and keep you engaged. Try different types of exercises to keep things interesting and to engage different muscle groups.
  6. Get Social: Exercise with a friend or join a group fitness class. Socializing while exercising can enhance your mood and provide emotional support.
  7. Outdoor Activities: Spending time in nature, whether it’s hiking in the woods or jogging in the park, can have additional mood-boosting benefits.
  8. Mindfulness and Yoga: Yoga and mindfulness-based exercises promote relaxation and reduce stress. These practices can be especially helpful in managing anxiety.
  9. Track Your Progress: Keep a journal to record your exercise routine and how it makes you feel. Tracking your progress can help you see the positive impact of exercise on your mental health.
  10. Prioritize Sleep: Regular exercise can improve sleep quality. Prioritize getting enough rest, as lack of sleep can exacerbate symptoms of depression and anxiety.
  11. Consult a Professional: If you’re dealing with severe depression or anxiety, or if you’re unsure about what type and amount of exercise is safe for you, consult a healthcare professional or therapist for guidance.
  12. Listen to Your Body: Pay attention to your body’s signals. If you experience pain or discomfort, stop the activity and consult a healthcare professional.
  13. Be Patient: Results may not be immediate, so be patient with yourself. The mental health benefits of exercise often become more apparent over time.

Remember that exercise is just one part of a comprehensive approach to beat depression and anxiety. It’s essential to combine physical activity with other therapeutic interventions, such as counseling, medication, and a supportive social network, for the most effective treatment. Always consult with a healthcare professional before making significant changes to your exercise routine, especially if you have pre-existing health conditions.

Prescription for Mental Health

Exercise is so important in fighting anxiety and depression that some therapists and doctors are actually prescribing it. In fact, even the National Institute for Health and Care Excellence has recommended at least 45 minutes of exercise three days per week to beat depression and anxiety. According to experts, about 5% of adults in the United States have experiences seasonal affective disorder, or SAD, which is a depressive condition that only affect people during the winter. It is thought to be caused by not getting enough sunlight because during the winter there is less sunlight and many people live in areas where it is too cold to be outside long in the winter. But, if you can just get out there and walk for about a half an hour per day, several days a week, you will be feeling better in no time.