Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry
Exercise is one of the most effective nonpharmacologic treatments for anxiety and depression, offering a broad range of psychological and biological benefits. While often discussed in the context of physical health, regular movement directly supports the brain’s ability to regulate mood, process emotions, and build resilience. For individuals living with anxiety or depression, incorporating consistent exercise can help reduce symptom severity, improve sleep, enhance self-esteem, and support long-term recovery.
The Science Behind Exercise and Mood
Exercise influences multiple biological systems that govern emotional health. Physical activity stimulates the release of endorphins—natural chemicals that produce feelings of pleasure and reduce the perception of pain. It also increases serotonin, dopamine, and norepinephrine, neurotransmitters that regulate motivation, concentration, and mood. These chemical shifts can create a sense of calm and well-being, often referred to as the “exercise high.”
Beyond neurochemistry, exercise promotes structural changes in the brain. Research published in Neuropsychopharmacology shows that regular aerobic exercise increases hippocampal volume, an area of the brain that is often reduced in people with depression. Exercise also enhances neuroplasticity—the brain’s ability to form new neural connections—which improves cognitive flexibility and emotional regulation. Additionally, consistent physical activity reduces systemic inflammation, which has been linked to depressive symptoms and anxiety disorders.
Even brief bouts of movement can yield measurable benefits. A single 20-minute walk has been shown to lower stress hormone levels and improve mood for several hours. Over time, these effects accumulate, contributing to better overall psychological health.
Reducing Symptoms of Depression and Anxiety
A growing body of research demonstrates that exercise can be as effective as medication for mild to moderate depression. A meta-analysis in The American Journal of Psychiatry found that individuals who exercised regularly were 30% less likely to develop depression compared to those who were inactive. For people already living with depression, exercise helps disrupt the negative thought cycles that often accompany the condition, replacing inactivity and rumination with movement and accomplishment.
For anxiety, physical activity provides both immediate and long-term relief. During exercise, the body’s fight-or-flight system is temporarily activated, followed by a calming response that helps desensitize the body to future stressors. Regular activity also improves heart rate variability, an indicator of resilience in the body’s stress response. People who exercise consistently report fewer panic attacks, lower generalized anxiety, and improved ability to tolerate uncertainty—one of anxiety’s core challenges.
Building Routine and Motivation
Starting and maintaining an exercise routine can be challenging, particularly for individuals experiencing depression or fatigue. It helps to set small, attainable goals and focus on process rather than performance. Beginning with brief, low-pressure activities—such as a daily 10-minute walk, light stretching, or gentle yoga—can build momentum and reinforce consistency.
Motivation often increases as the emotional benefits become noticeable. Many people find that exercise improves clarity, reduces irritability, and enhances energy throughout the day. Group activities, like yoga classes, hiking groups, or recreational sports, also provide opportunities for social connection. Social engagement is a powerful antidepressant in itself, and combining it with physical movement amplifies its effects.
Types of Exercise That Support Mental Health
Different forms of exercise can provide distinct psychological benefits:
- Aerobic Exercise: Running, swimming, dancing, and brisk walking are especially effective in increasing serotonin and endorphin levels. Aerobic activity also improves sleep quality, which can reduce irritability and daytime fatigue.
- Strength Training: Resistance-based workouts help improve confidence and body image, which are often affected by depression. They also enhance focus and a sense of accomplishment through measurable progress.
- Mind-Body Practices: Yoga, tai chi, and Pilates blend mindfulness with movement. These practices emphasize breath control, posture, and awareness, helping to calm the nervous system and reduce physiological stress.
- Outdoor Activities: Being in nature adds another layer of benefit. Sunlight exposure boosts vitamin D levels and regulates circadian rhythms, while natural environments have been shown to lower cortisol and heart rate.
The key is consistency. Even moderate activity performed three to five times per week can yield significant psychological benefits.
How Exercise Reinforces Treatment Outcomes
Exercise complements psychotherapy and medication by addressing both biological and behavioral dimensions of mental health. For individuals undergoing cognitive-behavioral therapy (CBT), physical activity reinforces cognitive restructuring by increasing self-efficacy and providing tangible experiences of change. Exercise also reduces some of the side effects associated with antidepressant use, such as fatigue or weight changes.
A 2018 review in Translational Psychiatry found that combining regular exercise with therapy improved treatment outcomes across depressive and anxiety disorders. Exercise helps patients maintain progress after therapy concludes, reducing relapse risk and supporting long-term emotional stability.
The Role of Consistency and Self-Compassion
While exercise can be transformative, it is most effective when approached with balance and self-compassion. Unrealistic expectations or overexertion can lead to burnout or discouragement. Instead of striving for perfection, focus on creating sustainable habits that align with one’s energy level and lifestyle. Even small, consistent steps—like a daily walk—can have cumulative benefits for mental health.
Seek Support
Exercise is a powerful, evidence-based tool for improving mood, reducing anxiety, and promoting resilience. It works through both biological and psychological pathways, enhancing brain health, self-esteem, and emotional regulation. When integrated into a comprehensive treatment plan that includes therapy and, when appropriate, medication, physical activity can accelerate recovery and help sustain well-being. For professional guidance in developing a holistic approach to mental health in Los Angeles, call (310) 601-9999 or visit www.mentalhealthctr.com.
References
- Schuch, F. B., et al. (2018). Exercise for depression: A systematic review. American Journal of Psychiatry, 175(7), 631–648.
- Rebar, A. L., et al. (2015). Exercise and anxiety reduction: A meta-analysis. Health Psychology Review, 9(2), 110–128.
- Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress. Clinical Psychology Review, 21(1), 33–61.
- Erickson, K. I., et al. (2011). Exercise training increases hippocampal volume and improves memory. PNAS, 108(7), 3017–3022.
- Kandola, A., et al. (2019). Exercise and the prevention of depression: Systematic review. American Journal of Psychiatry, 176(7), 471–482.
