April 8, 2021

Get Happy: Why Exercise Can Lift Your Mood

How to keep the blues at bay and reap health benefits, too

happy man biking through city exercise

According to the World Health Organization (WHO), depression is a common illness globally. It affects about 264 million people worldwide, and when it’s moderate or severe, it can turn into a serious health problem. While psychotherapy and medication are effective, there is one treatment for depression that is free and universally available — exercise.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

“Not only can exercise help ease depression, but it can also lower your blood pressure, improve your cholesterol profile, help control blood sugar and reduce your risk for heart disease, diabetes and common cancers,” says integrative medicine physician Irina Todorov, MD. And of course, exercise can make it possible to achieve or maintain a healthy weight.

How exercise can make you happy

Physical activity, along with food choices and stress levels, can profoundly affect mood and reduce your risks of anxiety and depression. Here are five reasons why exercise can put you in better spirits.

1. Stress is less likely to lead to depression if you exercise

It’s a sad fact, but according to the CDC data released in 2019, 4.7% of adults age 18 or older have regular feelings of depression. High-stress lifestyles tend to be a major source of depression.

Mood matters. The increased release of stress hormones can damage or prevent cell growth in the regions of the brain that control our moods.

Therapy helps. Psychotherapy and anti-depressants can be effective. However, about one-third of people with depression utilize them.

2. Exercise is a legitimate treatment for depression

It’s official. The American Psychiatric Association recommends exercise as a treatment option for depression. It’s effective alone or when combined with standard treatments.

And it works. Randomized trials offer solid evidence that aerobic (walking, running, biking) and resistance/ strength training benefits those with depression.

Advertisement

Keep it up. The CDC recommends 150 minutes of exercise a week. We know it sounds like a lot of time, but it’s not. Just break it up into five 30-minute sessions a week.

The fog will lift. Depression can lift within four weeks of starting an exercise routine.

3. You can establish a workout routine that you enjoy

Take strides towards a better mood. Enjoy walking? Work up to 10,000 steps a day to reap the best health benefits.

Shake a leg. If you lose interest, try a new fitness class. Sign up for Zumba. Begin a yoga practice. Start cycling with friends.

Or save time. Ask your doctor if brief, high-intensity circuit training using bodyweight might work for you. No equipment is needed and you can do it anywhere.

4. Any amount of exercise can help

It’s all good. If you’re not meeting exercise guidelines, don’t despair. Some physical activity can still reduce depression. Dr. Todorov’s motto is “Some is good, more is better.”

Meet and greet. Socializing with others in virtual or in-person fitness classes can help boost your mood. Find a buddy to motivate and support you.

Advertisement

5. Enjoy benefits that extend beyond the brain

Have a healthier future. Regular physical activity can lower blood pressure, improve your cholesterol profile and help control blood sugar.

Get sturdier bones. Exercise strengthens your muscles, improves flexibility and balance and helps strengthens bones.

See a leaner side of yourself. Regular physical activity helps you reach or maintain a healthy weight and look your best.

No medication can do so much! Exercise is a fabulous prescription for health. It’s free. It’s readily available, and if you choose something you like, it’s fun.

Related Articles

person running with food and fitness images floating behind
March 6, 2024
Is It Safe to Work Out While You’re Fasting?

It’s best to exercise before or after your fast, instead of during it

Older couple talk while leisurely walk across a bridge
February 29, 2024
Can You Exercise After a Heart Attack?

Absolutely! In fact, in many ways, exercise is key to recovery

female doing a push up while looking at laptop
February 20, 2024
Here’s How To Do a Good, Basic Push-up

The exercise — which you’ve probably been doing since grade school — can be intimidating, but proper form can help

two people doing jumping jacks on pavement outside
February 19, 2024
How Exercise Can Help Boost Your Memory

Cardio is great for improving cognition, but strength and balance training are just as important

Adult male using rowing machine at gym
February 16, 2024
Why Exercise Matters for Your Heart Health

Exercise lowers risk for heart conditions, improves mental health and reduces visceral fat that can compromise your organs

Parent and two children preforming downward dog in yoga
February 13, 2024
Yoga for Kids: Benefits and 17 Poses and Exercises To Get Started

Kids’ yoga can help kiddos become more aware of their physical, mental and emotional selves

Close up of hands holding heart rate wearable watch monitor and their phone
February 12, 2024
Next Time You Exercise, Consider Wearing a Heart Rate Monitor

This technology can benefit your workouts by helping you hit your target heart rate, resulting in better overall health and wellness

personal trainer working with person on treadmill at gym
February 9, 2024
How To Find a Personal Trainer — What To Look For

Ask questions, get referrals and consider if someone is a good fit for you and your fitness goals

Trending Topics

White bowls full of pumpkin seeds, dark chocolate and various kinds of nuts
25 Magnesium-Rich Foods You Should Be Eating

A healthy diet can easily meet your body’s important demands for magnesium

Woman feeling for heart rate in neck on run outside, smartwatch and earbuds
Heart Rate Zones Explained

A super high heart rate means you’re burning more than fat

Spoonful of farro salad with tomato
What To Eat If You’ve Been Diagnosed With Prediabetes

Type 2 diabetes isn’t inevitable with these dietary changes

Ad