Summary:
Depression is a complex but treatable condition, and research shows that exercise can be just as effective as medication for many people. Regular physical activity boosts mood by releasing endorphins, regulating key brain chemicals, reducing stress, and improving sleep, all of which help break the cycle of low energy and low motivation. Antidepressants remain an important option, especially for moderate to severe cases, but combining them with exercise often leads to the best results. Starting small, choosing enjoyable activities, and seeking guidance from a physiotherapist can make exercise easier to maintain. At Sheddon Physiotherapy and Sports Clinic in Oakville and Burlington, tailored programs are designed to support recovery, build resilience, and help individuals regain control of their mental well-being.
Index of Sections
Exercise and Depression: What the Research Shows
Why Exercise Works for Depression
Practical Tips for Starting an Exercise Routine
The Bottom Line
Depression is one of the most common mental health conditions, affecting millions of people worldwide. It can be overwhelming, isolating, and difficult to manage, but the good news is that effective treatments exist. Traditionally, medications like antidepressants have been the most widely prescribed option. But research continues to show that exercise may provide similar benefits for many individuals, while also offering unique advantages.
In this article, we’ll explore how exercise helps with depression, what the research tells us, and why combining strategies often works best.
Exercise and Depression: What the Research Shows
Regular exercise has been shown across many randomized controlled trials (RCTs) to help reduce depressive symptoms in children, adolescents, adults, and older adults. Aerobic activities, such as walking, running, and cycling, tend to be the most commonly studied and consistently effective, though resistance training and group-based exercise also show benefits. In youth, programs that last around 12 weeks with sessions of 40–50 minutes, three times a week, often lead to meaningful improvements. In adults, meta-analyses generally find moderate improvements in depressive symptoms, especially when exercise is added to standard care such as therapy or medication. Some reviews also suggest that higher-intensity exercise may offer additional benefits, though results vary by age, duration, and the specific program used.
Overall, research supports exercise as a safe, accessible, and effective part of managing depression, either alone or alongside other treatments, and highlights the value of structured programs that people can stick with over the long term.
Why Exercise Works for Depression
So why is exercise such a powerful tool for mental health? One reason is biology. Exercise increases the release of endorphins, the body’s natural “feel-good” chemicals, which directly improve mood and reduce feelings of pain or stress. It also helps regulate neurotransmitters like serotonin and dopamine, which are the same brain chemicals targeted by many antidepressant medications.
Exercise also improves sleep, reduces stress hormones, boosts energy, and builds resilience. Beyond the chemical effects, movement provides structure and routine, which can help individuals break the cycle of inactivity and low motivation that often accompanies depression.
In places like Oakville and Burlington, where access to outdoor spaces is abundant, even a simple daily walk can be a meaningful first step toward better mood and long-term mental health.
Practical Tips for Starting an Exercise Routine
The challenge for many people with depression is not knowing what to do, but finding the motivation to actually get moving. Here are some tips that can help:
- Start small: Even 5–10 minutes a day is enough to begin creating momentum.
- Choose activities you enjoy: Walking, swimming, cycling, or yoga can all provide benefits.
- Find support: Working with a physiotherapist or joining a group class can make exercise more engaging.
- Set realistic goals: Focus on progress, not perfection. Consistency is more important than intensity.
- Listen to your body: It’s normal to feel tired at first, but if pain or extreme fatigue occurs, scale back and adjust with professional guidance.
At Sheddon Physiotherapy and Sports Clinic, our team helps patients create structured exercise plans tailored to their needs and abilities. Whether supervised in-clinic or guided for home routines, these programs can help individuals overcome barriers and stick with a plan long enough to see results. We also offer services at our OAA clinic, which includes access to a full gym. This space is ideal for individuals who feel nervous about returning to exercise, allowing them to build confidence while being safely guided by our physiotherapists.
The Bottom Line
Depression is a complex condition, and there’s no single solution that works for everyone. The good news is that exercise is proven to help. Exercise not only supports brain chemistry but also improves overall physical health, giving patients a stronger foundation for recovery.
If you or a loved one is struggling with depression, consider speaking with a physiotherapist in Oakville or Burlington about how a safe, supervised exercise program can complement your treatment. With the right support and a balanced approach, recovery is possible, and every step forward, whether a walk, a workout, or a therapy session, brings you closer to feeling like yourself again.
For more info, contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.
We are located only 6 min East of Oakville Place and 7 min from Oakville Go Station.
The Burlington physio clinic is located only 2 min south of IKEA Burlington and 6 min north of Burlington Golf & Country Club, on Plains Rd East.
