The Impact of Physical Activity on the Depressed Brain

A Body at Rest Stays at Rest

“A body at rest stays at rest”; what does this metaphor mean? Those in the physics field would explain this concept in terms of inertia and the need for a force to be exerted in order for an object to gain motion (National Aeronautics and Space Administration, n.d.). Those in psychiatry would compare it to our physical bodies and the need for intentional motivation or energy to avoid the complications of extensive rest: depression. What is depression and how is it diagnosed? According to the DSM, a major depressive disorder is diagnosed after a period of at least two weeks of five or more of the following symptoms: low mood, loss of interest or pleasure in activities, changes in sleep, appetite, or energy, slowed or restless movements, trouble concentrating, feelings of worthlessness, or thoughts of death or dying (Rush, 2025). 

More importantly, depression occurs when symptoms cause functional impairment and keep us from our daily activities and responsibilities. So how can I treat my depression? First, note the severity of symptoms: anyone experiencing thoughts of suicide or death should immediately consult a medical professional. Next, consider your level of physical activity: what are you doing for your body to avoid becoming an object at rest? For those who are medication-averse, this may be a valuable first step.

What’s the Point of Exercise?

Rush (2025) suggests that exercise, in combination with psychotherapy, should be considered first-line treatment for all levels of depression severity. Exercise has a protective impact on both the mind and body, lowering the risk of diabetes, cardiovascular disease, and osteoarthritis. Rush (2025) also reported those with higher levels of physical activity (7,000 or more steps a day) had a lower risk of developing depression. As the proverb says, “An ounce of prevention is worth a pound of cure.” What better way to care for your mind than by also caring for your body?

Exercise: More Effective Than Medication?

Now that we understand depression, it is important to review treatment recommendations. According to Rush (2025), nonpharmacological interventions may be most effective in mild cases, as symptoms can sometimes resolve without medication. In fact, one study found that in mild to moderate cases, there was no clinical difference between antidepressants, exercise, or a combined treatment of the two (Rush, 2025). Another study found that aerobic exercise achieved remission rates comparable to those being treated with the antidepressant Zoloft (Rush, 2025). However, it is important to note that moderate to severe depression is often most effectively treated with pharmacotherapy, psychotherapy, and regular exercise. 

What Kind of Exercise Should I Be Doing?

Okay, so I need to work out, but what does that actually look like? Franklin et al. (2026) recommends an exercise routine that follows the “FITT” mnemonic: frequency of at least three days per week, intensity that is at least moderate, time of at least 30 minutes, and type that is preferably aerobic (to improve stamina and burn calories). Similarly, Rush (2025) recommends engaging in moderate to vigorous exercise three days per week for 30–60 minutes. For those who are not currently active, walking, dancing, and yoga are excellent options. For individuals with mental health concerns, yoga and tai chi may provide additional benefits.

Exercise in Action

In a perfect world, everyone would be active because we would all have the time. Unfortunately, successful routines are built when we prioritize the time. For those working the typical 9-to-5, exercise can be woven into the workday. For instance, park your car farther away and enjoy a 10-minute walk into work. During lunch, take another 10-minute walk, and then repeat the walk back to your car at the end of the day. Just like that, you’ve accumulated thirty minutes of physical activity. 

Additionally, workplaces should encourage scheduled breaks throughout the day that allow employees to step away from their desks every thirty to sixty minutes. Employers could also promote standing or walking meetings, if appropriate. If your employer offers health insurance, check with your HR department to see whether your benefits include free or discounted gym memberships. If the gym is too crowded or isn't your preference, join a neighborhood walking group or invite a neighbor to walk your dogs together. When we are intentional about incorporating movement into our daily lives, the rest often falls into place.

An Object in Motion Stays in Motion

As you’ve seen, activity is not just crucial for your physical health, but your mental health as well. Physical activity is an opportunity for self-care, empowerment, and choosing to invest in and prioritize yourself. If regular exercise can prevent physical and mental health conditions, why not add it to the treatment plan? After all, a body in motion stays in motion. Consider adding some movement to your routine: for your health and for your future.

References

Franklin, B. A., Sallis, R. E., & Joy, E. A. (2026). Exercise prescription and guidance for adults. 

UpToDate. Wolters Kluwer. https://www.uptodate.com

National Aeronautics and Space Administration. (n.d.). Newton's first and second laws of 

motion. https://www.grc.nasa.gov/www/k-12/WindTunnel/Activities/first2ndlawsfmotion.html

Rush, A. J. (2025). Major depressive disorder in adults: Treatment with supplemental 

interventions. UpToDate. Wolters Kluwer. https://www.uptodate.com