How Physical Exercise Works Against Depression

Depression is the leading cause of disability, but something as seemingly mundane as working out can alleviate depressive symptoms.

Although the neuro-mechanics of how physical exercise reduces depression is still unclear, many people believe it's the dopamine released while working out. New research shows that might actually be true.

How does physical exercise alleviate depression?

Researchers recently reviewed several studies on depression and came to an interesting conclusion: depression (particularly anhedonia, a disinterest in supposedly pleasurable activities) is associated with inflammation in the body. That is, when there's elevated inflammation, the body's immune system responds by making the individual depressed. Now, this inflammation is, in turn, associated with lower dopamine levels.

Dopamine. Ring any bells yet?

Dopamine, known as the "feel-good" hormone, pumps up when you work out.

Let's track back a bit.

Disrupted dopamine transmission is linked with inflammation. The immune system responds by causing the body to be disinclined towards daily activities — i.e., depression sets in.

When you engage in physical exercise, dopamine levels increase, inflammation declines, and you become motivated once more, therefore reducing your depression.

The researchers believe these biological changes to be the reason why physical exercise works so well for managing depression.

One thing we can take from this — and we can all agree at any rate — is that depression involves diverse biological and psychological processes.

"However," said lead author Dr. Emily Hird, "we are proposing that exercise — particularly aerobic activities that make you sweaty and out of breath — decreases inflammation and boosts dopamine transmission, which in turn increases the desire to exert effort, and therefore boosts motivation generally."

This reverses the apathy and lethargy that are characteristic of depression.

Read the research here.

The challenge

Now, there's a major obstacle to enjoying the anti-depressant effects of physical exercise. And that's motivation.

While a good workout can provide the motivation required to assuage depression, where do you find the motivation to work out in the first place?

It can be tough, I know.

But knowing the benefits you stand to gain from exercise can be the drive you need to push yourself. Knowledge, they say, is power.

Need help?

If you're at a point where you feel like nothing works and depression is getting the better of you, we are here for you. At Hope Mental Health, we provide safe, effective depression care in Boise & Meridian, Idaho, SLC & the Wasatch Front, Utah. Also serving OR, AZ, NV, WA & FL.

We can help with antidepressants, therapy, and more, all personalized for you.

Author

Satu H. Woodland, PMHCNS-BC, APRN Satu Woodland is owner and clinician of Hope Mental Health, an integrative mental health practice located at Bown Crossing in Boise, Idaho. She sees children, adolescents, and adults. Ms. Woodland with her background in nursing, prefers a holistic and integrative approach to mental health care that addresses the mind and body together. While Ms. Woodland provides medication management services in all her patients, she believes in long-lasting solutions that include a number of psychotherapies, namely cognitive behavioral therapy, exposure and response prevention therapy, attention to lifestyle, evidenced based alternative psychiatric care and spirituality. If you’d like to gain control over your mental health issues, call Hope Mental Health at 208-918-0958, or use the online scheduling tool to set up an initial consultation.