If there is one thing a doctor should strongly consider prescribing to a patient suffering from depression is exercise. Even though exercise is more likely associated with benefitting the heart, muscles, lungs, and bones, new research is now focusing on how it improves the brain.  It appears breaking a sweat and moving around can result in a reduced likelihood of depression. 

Study on exercise and depression

It has been known for some time that exercise can decrease the symptoms of depression.  However, in a 2016 study published in The Journal of Neuroscience, researchers found that exercise increased the level of the neurotransmitters glutamate and GABA, both of which are depleted in the brains of people with depression and anxiety.

For the research, 38 healthy volunteers rode stationary bikes at a vigorous rate of about 85 percent of their maximum heart rate for 20 minutes in three sessions.  During this time, the researchers evaluated each rider by measuring GABA and glutamate levels in the brain immediately before and after the workouts.

What was shown was that post-exercise scans had significant neurotransmitter increases in parts of the brain that regulate emotions and cognitive functions.  Participants who exercised three or four times in the week leading up to the study had longer lasting effects.  Also scanned were brains of six people who didn’t exercise in which no change was seen in their neurotransmitter levels.

It was noted that what appears to activate the pathways replenishing the neurotransmitters allowing the brain to communicate with the body, was participating in aerobic exercise such as fast walking, bicycling, swimming, or jogging.

What else does exercise do for depression?

Even though exercise may be the last thing a person with depression feels like doing, once a person gets moving it can make a big difference.

Research has shown that not only the physical benefits of exercise but also the psychological benefits exercise provides can reduce anxiety and improve mood. The connection between anxiety, depression and exercise are not entirely understood, but working out and other forms of physical activity can definitely ease symptoms of anxiety or depression helping one to feel better. 

Here is how regular exercise may help ease depression:

· Releasing feel good brain chemicals such as neurotransmitters, endorphins, and endocannabinoids that help ease depression.

· Reducing immune system chemicals that can worsen depression.

· Increasing body temperature which may have a calming effect.

· Gain confidence and self-esteem by helping a person feel better about their appearance.

· Helps a person increase the chance of getting out meeting new people and socializing. 

· Exercise is a form of a healthy coping strategy.

How much exercise is enough?

It is recommended to exercise at least 30 minutes three to five days a week to help notice significant improvement of symptoms of depression.  However smaller amounts of exercise - even as little as 10 to 15 minutes of exercise at a time - can make a difference. 

The important thing to remember is to stick with an exercise and physical activity program that a person enjoys for the long term.