Feeling a Little Blue? Regular Exercise Can Help.
Written by Lyja Levas
Depression is a common mental illness affecting over 300 million people worldwide. People who are depressed can feel persistently anxious or sad, making even daily tasks feel difficult and overwhelming. While antidepressant medication is a common method to treat this condition, something equally effective and perhaps more accessible – regular physical exercise – has been found to help. Exercise is known to prevent and improve health conditions such as high blood pressure and diabetes, but research has shown the emotional and mental health benefits are equally significant.
Three ways regular exercise helps with depression:
Brain Chemical Boost: Exercise triggers the release of endorphins, serotonin, and dopamine, three neurotransmitters that influence mood. Endorphins are the “feel-good” chemicals that can improve mood and lower stress. Dopamine, the “pleasure hormone,” drives motivation and reward. Serotonin, “the happy chemical,” promotes lasting feelings of calm, emotional stability, and well-being.
Neuroplasticity and Brain Growth: People who are depressed tend to have reduced hippocampal volume, a brain region critical for emotion regulation and memory. Exercise strengthens and increases the volume of the hippocampus by increasing blood flow to the region and boosting levels of Brain-Derived Neurotrophic Factor (BDNF), a protein that helps grow and maintain brain cells. These changes to the hippocampus have positive effects for promoting feelings of calm and well-being.
Improved sleep: Depression and sleep share a strong bidirectional relationship, where one can impact the other. Insomnia (difficulty falling or staying asleep) or hypersomnia (excessive sleeping) can both be precursors or potential symptoms of depression. Addressing sleep issues can help alleviate depressive symptoms, and managing depression can help achieve better sleep. Exercise helps promote better sleep by regulating a person’s circadian rhythm, the body’s natural sleep-wake cycle. Better sleep equals better mood.
Exercise not only benefits the body but is also a powerful tool for combating depression. By boosting mood-enhancing chemicals, supporting healthy brain structure, and improving sleep quality, regular physical activity can play a significant role in improving mental health and overall well-being.
Lyja Levas has worked in the fitness industry for almost 25 years and is an ACE Certified Personal Trainer and AFAA Certified Group Exercise Instructor. She is a BaySport Program Manager as well as BaySport’s Group Exercise Coordinator. Lyja enjoys an active lifestyle that includes daily exercise, a plant-based diet, lots of sleep and regular doctor visits.