Exercise and Mental Health

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Exercise is one of the most effective non-drug treatments for depression and anxiety.

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The Benefits

• Immediate: boosts mood, reduces stress hormones, increases endorphins
• Long-term: lowers relapse risk for depression and anxiety
• Social: team sports or group classes add connection and accountability

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How Much is Enough?

• Even 20–30 minutes of brisk walking can help
• Aim for 150 minutes of moderate activity weekly
• Mix cardio (walking, cycling, swimming) with strength training and flexibility

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Evidence Snapshot

• Meta-analyses show exercise can be as effective as medication for mild to moderate depression
• Unlike drugs, the benefits persist if exercise becomes a routine habit

Exercise is not a cure-all, but it is a powerful lever — often called a “natural antidepressant.”