Depression takes the joy out of life and, over time, can crush your spirit. Optimism becomes a thing of the past. Feeling energetic is tough to imagine. Confidence ebbs away, replaced by self-doubt and apathy.  

This state of mind understandably leads many people to turn to antidepressant medications for relief.

Although this group of drugs can be a blessing for many, antidepressants also have significant drawbacks. For example, less than 50% of people respond favorably to antidepressants within the first 8 weeks of starting on them, and only 60% within the first three months.

Even for those who do respond favorably, there are common side effects to consider which include weight gain, feelings of agitation, insomnia, a sense of being emotionally numb, and loss of sex drive.

With all of these drawbacks in mind, what would you think about a different approach to resolving depression that had none of these drawbacks and risks? No, not psychotherapy (although that too would be a good choice).

What about an alternative approach that requires no prescription, has no side effects, has a wealth of research support, and is free?

Exercise As An Antidepressant

The alternative I am referring to is exercise. Research shows that moderate exercise performed three or four times a week provides just as much help in overcoming depression as antidepressant medication.

The key is that the exercise be of at least moderate intensity, and that the total exercise time each week is two hours or more. For those not accustomed to exercising, this can feel daunting at first. But it’s not.

We each have 168 hours in a week. Spending two of those hours exercising is well within your grasp. This amounts to just over 1 percent of your week. Considering the huge impact exercise is likely to have on your mood and health, the time expenditure is a bargain.

Some will respond “But I don’t like exercise.” There are two answers to that objection. The first is “So what?”

You may not like to brush your teeth either but I doubt that prevents you from doing so. There are days you don’t want to go to work but you still show up. The list is endless. If you refuse to engage in something that is beneficial simply because you don’t enjoy it, you will live a very small life.

The second answer to “I don’t like exercise” is to recognize that most people who make it part of their weekly routine eventually grow to enjoy it. Even those who do not will come to accept it as something they need to do and find it tolerable.

The key for those who dislike exercise is to find something that raises the heart rate in a way that they find at least somewhat rewarding. For some that will be brisk walking with a friend. For others, it will be swimming, cycling, etc.

If you are a hardcore “I hate exercise” type then it’s best at first to aim for something that you can do for ten minutes, even if your heart rate doesn’t rise much. Just focus on establishing a new habit. In time you’ll find yourself acclimating to the routine and ready to increase the time spent exercising and the intensity.

What Type of Exercise Is Best?

There have been several studies looking at the question of what type of exercise is best for combating depression. The answer remains unclear because so many forms of exercise have been shown to be effective.

That means you may find running to be what works best for you whereas another person may prefer weight training.

In general, however, your goal should be to work up to being able to engage in at least a moderately stressful brief work out several times a week. But this doesn’t mean you won’t benefit from your efforts when you are first starting to exercise and slowly easing into your new routine. After all, researchers have seen that even going on regular walks in nature can lessen the symptoms of depression.

What Makes Exercise An Effective Antidepressant?

Research has not shed much light on the exact mechanisms that make exercise effective as an antidepressant. Neurologically we know that exercise has an impact on levels of monoamine neurotransmitters Dopamine (DA), noradrenaline (NE), and serotonin (5-HT).  

These three neurotransmitters are thought to be related to depression.

But non-neurological factors are likely to play an equal or larger role in making exercise an effective anti-depressant. To understand why this is likely we need to start by noting that people who are severely depressed have a cluster of common symptoms that work to keep them depressed.

They often struggle to plan their day or take the initiative to complete tasks. Their life lacks structure and direction that would otherwise give them a sense of progress and competency. Instead, they languish with a sense of helplessness and low self-esteem. Poor sleep is nearly always a part of depression as is a tendency to avoid socializing with others.

Now consider how following an exercise routine helps to reverse these trends. An exercise routine provides a schedule, or structure for the week, that heightens a sense of order in one’s life. In turn, a greater feeling of control develops, and this is the opposite of feeling helpless.

Going to the gym increases socialization, even if only by being around other motivated individuals. Exercise can also enhance sleep quality, thereby facilitating the recovery of energy and a brighter mood.

Sticking with an exercise program brings a sense of success, and feelings of accomplishment and competency, especially as improvements in physical functioning are experienced. This in turn enhances one’s self-concept.

Conclusion

Antidepressants often play an important role in treating depression, especially when the goal is to achieve a rapid attenuation of depressive symptoms.

But the drawbacks of medication are significant and include a high rate of people who do not respond well, financial costs, side effects, and the necessary reliance on a physician to write a script.

Moreover, medication, as compared with exercise, does not improve one’s physical health, boost one’s sense of confidence, or promote a feeling of accomplishment.

Indeed, they are likely to facilitate a sense of dependency on an outside agency (the medication or doctor), rather than build optimism in one’s own abilities to fight back against depressive states.

The Bottom Line: Unless you have significant physical limitations, there is no excuse for not using exercise as a way to reduce depression and lift your mood. Once you’ve started down this path and experienced the benefits you’ll be hooked. Your confidence, optimism and health are likely to improve as well, and this can act as a barrier against future depressive episodes.

So what’s stopping you? Check with your doctor for any limitations you may have that are specific to your health, and then get out there and exercise. Whether that involves walking, running, biking, lifting weights, swimming, etc., push yourself out of your comfort zone and reap the benefits.

Once started you’ll soon find yourself looking forward to exercising each week. Eagerly mapping out new challenges and proving to yourself that you can do more than you ever expected.