How Movement Can Help with Depression

 

Written by Chris Muldoon, founder of Strideful

When you’re living with depression, even the smallest tasks can feel overwhelming. Just getting out of bed can feel like a win some days. So, the idea of exercise might sound impossible.

If that’s where you are, you’re not alone.

You might not hear enough that you don’t need a hardcore workout to start feeling better. It might help to rethink what “exercise” means altogether. Even gentle movement—a walk around the block or a few stretches between meetings—can lift mood, energy, and clarity.

Let’s explore how movement can help manage depression symptoms, how to get started, and why every step truly counts.

Why Movement Helps with Depression

We often consider exercise a means to lose weight or get in shape. But its benefits go far beyond the physical. When it comes to depression, movement can have powerful effects on both your brain and your emotional health.

On a biological level

Physical activity triggers the release of endorphins, serotonin, dopamine, endocannabinoids, and more. These neurochemicals play a key role in regulating mood and reducing anxiety. It also helps lower cortisol, the body’s primary stress hormone, and supports better sleep and brain function.

On a psychological level

It may seem counterintuitive, but physical activity can increase energy. Movement can also improve your self-efficacy and confidence. Completing a planned walk, studio class, or video workout can offer a small sense of accomplishment. Movement can be something to build on when everything else feels like too much.

What the research says

 A growing body of research backs up these benefits. Here are a few highlights:

• A 2022 study published in JAMA Psychiatry found that adults who met physical activity guidelines had a 25% lower risk of developing depression. Even those who did half the recommended amount still saw significant mental health benefits. This suggests that going from no activity to some activity offers the most impact.
• A 2018 longitudinal study in the American Journal of Psychiatry followed over 33,000 adults and found that 12% of future depression cases could be prevented if participants engaged in at least one hour of physical activity per week.
• A University of Michigan study in 2024 found that employees who engaged in moderate exercise felt less emotionally exhausted and more satisfied at work. This provides a hopeful message for anyone facing burnout alongside depression.

Despite this compelling evidence, fewer than half of U.S. adults meet recommended physical activity guidelines. That means many people could benefit from a small shift toward more daily movement.

What Counts as Movement?

Let’s bust a common myth: “No pain, no gain” doesn’t apply here.

Movement doesn’t have to be intense, painful, or time-consuming to be effective. Walking, biking, dancing in your kitchen, gardening, and light housework all count. Every bit of movement contributes to better mental health.

While public health guidelines recommend 150 minutes of moderate activity (such as brisk walking) or 75 minutes of vigorous activity (such as running) per week, research shows you don’t need to hit that target right away (or ever) to feel a difference.

In fact, a global State of Mind Study by ASICS found that just 15 minutes and 9 seconds of movement is enough to start experiencing a mental uplift. Replacing one session of doomscrolling with a short stroll could be a huge win for the day.

The key is to start where you are, not where you think you “should” be.

Tips for Making Movement a Habit

1. Choose an activity you enjoy. The best workout is the one that you’ll do. Pick an activity you enjoy instead of chasing the latest fitness trend.
2. Start small. If you’re feeling low or extra busy, five minutes might be all you can do. That’s okay. Something is almost always better than nothing.Remember that mood follows action.
3. A helpful concept called behavioral activation shows that action leads to motivation, not the other way around. Don’t wait to feel ready. Move first – even a little – and notice how it affects your mood.
4. Focus on consistency, not intensity You don’t need to push hard (unless you enjoy that). A consistent routine is more important and effective than a few sporadic heroic efforts.
5. Pair movement with something you like. Try temptation bundling: combine movement with an activity you enjoy, like listening to music, a podcast, or walking while calling a friend. To increase motivation, only indulge in the other activity when exercising.
6. Find a movement buddy. Having someone to move with can increase accountability and offer social support, which is especially helpful for those managing depression.
7. Don’t expect perfection. Setbacks are inevitable. Not even elite athletes complete 100% of their training. Some days, it just won’t happen – and that’s okay. Simply start again when you can, without guilt or judgment.
8. Celebrate small wins. Depression makes everything harder. Even more reason to recognize your progress and celebrate wins, both big and small.

Movement Is One Tool, Not the Only One

While movement can be incredibly beneficial, it’s not a cure-all or a replacement for therapy, medication, or other mental health care. Think of it as one piece of a larger support system.

Research shows that adding physical activity to traditional treatment methods can improve outcomes in people with depression. A 2016 review published in Frontiers in Psychiatry found that exercise is a valuable add-on to medication or psychotherapy, often enhancing their effectiveness.

Move For Your Mind

If you’re looking for a simple way to begin, consider joining Movement May – a free, low-pressure challenge created by Strideful that encourages small, consistent movement throughout the month of May.

The campaign coincides with Mental Health Month and National Physical Activity and Sports Month, and it’s all about discovering what works for you.

The Strideful app offers walking and running plans designed to support mental wellness. Track your mood, log your activity, and follow a plan that fits your energy and schedule.

The app is free to try throughout May as part of the Movement May campaign. After that, Strideful offers a standard 7-day free trial.

Learn more or join the challenge at stridefulapp.com/may.