• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

FHE Health - Addiction & Mental Health Care Homepage

Drug, Alcohol and Mental Health Treatment

ContactCareers

Call for Immediate Help (833) 596-3502

MENUMENU
  • About
        • About FHE Rehab
          • About FHE Health
          • Our Staff
          • Locations We Serve
          • Testimonials
        • Our Campus
          • Gallery
          • Our Videos
          • The Health and Wellness Center at FHE Health
        • Our Locations
          • Alcohol Rehab
          • Detox Center
          • Drug Rehab
          • Mental Health Center
          • Outpatient Rehab
        • Careers at FHE Health
          • Employment Opportunities
        • Our Expertise
          • Accreditations
          • Educational Opportunities
          • Community Impact Award
          • First Responder Families Podcast
          • First Responder Paws
          • Education Scholarship
  • Addiction
        • Treatment Programs
          • Treatment Program Overview
          • Alcohol Addiction
          • Drug Addiction Treatment
          • Behavioral Addiction
        • Levels of Care
          • Continuum of Care
          • Addiction Detox
          • Inpatient Addiction Treatment
          • Outpatient Addiction Treatment
        • What We Treat
          • Alcoholism
          • Amphetamines
          • Benzodiazepines
          • Cocaine
          • Heroin
          • Opioids
          • Sedative
  • Mental Health
        • Mental Health Rehab
          • Mental Health Rehab
          • Onsite Psychiatric Care
          • Dual Diagnosis
        • Levels of Care
          • Residential Mental Health Care
          • Outpatient Mental Health Care
        • What We Treat
          • ADD & ADHD
          • Anxiety Disorders
          • Bipolar Disorder
          • Depression
          • Eating Disorders
          • Personality Disorders
          • PTSD
          • Schizophrenia
          • Substance Use Disorder
          • Trauma
  • Programs
        • FHE Programs
          • Specialty Program Overview
          • Restore (Mental Health)
          • Empower! (Women's Program)
          • Shatterproof FHE Health(First Responders)
          • Compass Program
        • Support Programs
          • Alumni
          • Family Support
        • Therapies
          • Acupuncture
          • Breathwork Therapy
          • CBT (Cognitive Behavioral Therapy)
          • DBT (Dialectical Behavioral Therapy)
          • EMDR Therapy
          • Expressive Arts Therapy
          • Individual Therapy
          • Group Therapy
          • Gambling Therapy
          • Massage
        • Medical Care
          • Medical Integration
          • Ketamine Infusion
          • IV Vitamin
          • Fitness & Nutrition
          • Medication-Assisted Treatment
          • Medication Management
        • NeuroRehab Services
          • Neuro Rehabilitation
          • Neurofeedback Training
          • Neurostimulation Therapy
          • EEG Brain Mapping
          • Insomnia Treatment for PTSD
  • Resources
        • FHE Guides
          • Understanding Drug Abuse
          • Signs of Addiction
          • The Disease of Addiction
          • Confronting Addiction
          • Staging an Intervention
          • Rehab Success Rate – Does It Really Work?
          • Withdrawal Timelines
          • Life After Rehab
          • LGBTQ+ Community Resources
          • Veteran Resources
          • FHE Podcasts
          • Remote Resources Toolkit
        • Learning Center
          • Help for You
          • Help For Loved Ones
          • Help For Alcoholism
          • Help With Substance Abuse
          • Behavioral & Mental Health
          • Life in Recovery
          • Rehab Explained
          • Addiction Statistics
          • Our Research Articles
          • View All Articles
        • The Experience Blog
          • Addiction News
          • Alumni
          • Community Events
          • Expert Opinions
          • FHE Commentary
          • FHE News
          • Treatment Legislation
          • View All Articles
  • Admissions
        • Insurance
          • Blue Cross Insurance
          • Beacon Health / Value Options Insurance
          • Cigna Insurance
          • Humana Insurance
          • TRICARE Insurance
        • Admissions
          • Steps to Addiction Help
          • Will Insurance Cover Behavioral Treatment?
          • Self-Pay Rehab
        • FAQ
          • Keeping Your Job in Rehab
          • Example Day in Rehab
        • Contact Admissions
          • Contact Us
          • Secure Payment Form
  • Contact
  •  
Home > Featured in Mental Health > Use These Workouts to Snap Out of a Depressive Spell

October 7, 2020 By Brett Friedman

Use These Workouts to Snap Out of a Depressive Spell

Workouts to snap out of depressive rut

Nearly any type of physical fitness routine can improve psychological health. Research shows that exercise can provide relief from a more garden-variety case of the blues and from clinical depression. (In the second case, medication and therapy are typically the first-line treatment, but often are accompanied by the recommendation to exercise.)

What follows is a list of workouts that can help boost mood and outlook when you’re feeling down. The list below is not exhaustive, but we wanted to provide enough variation in fitness ideas to help readers get started. Before that, though, it’s important to understand both the benefits and limitations of working out, in association with mild and major depression…

It’s Not a Cure for Depression, but Exercise Does Enhance Psychological Health

Therapists and other healthcare providers are often asked by their patients if there’s an exercise that can target depression. As often as not, they provide a vague or open-ended response. They might say aerobics, jogging, swimming, cycling, or yoga. They might even suggest that their patients adopt any physical fitness routine that “makes them feel good.” A person who dislikes running might not get the same benefit from that exercise as one they enjoy more like rowing or swimming.

Fortunately, most forms of exercise can deliver a real mental health benefit just as they support physical health. But depression sufferers shouldn’t expect to snap out of their mild depression after a single session of working out. The key to experiencing the mental benefits of physical fitness is to adopt a workout routine. Moreover, once someone experiences the mood uplift that exercise provides, they’ll want to continue exercising because it can help them maintain their stable mood. While there may not be just one type of workout that can benefit a person’s mood, there are fortunately many.

What Effect Does Exercise Have on Depression?

Before delving into the effects of exercise on mood, it’s essential to understand the differences between a depressive slump and diagnosable depression. It can be helpful to think of mood as a kind of spectrum. Everyone typically experiences mild depression that could be termed a depressive slump. We are apt to experience a depressive slump after losing a job or experience considerable workplace stress. An auto fender bender, a pay cut, or any type of disappointment can trigger a mild bout of depression.

Intermediate forms of depression also occur with more serious life events like the loss of a loved one or a breakup. People may be able to work through these more serious or longer-lasting depressive episodes, but they may need medical assistance that can benefit the healing process. Severe, persistent depression is referred to as clinical depression. Doctors have many signs and symptoms to point to in order to make a diagnosis of depression.

Typically, a person who hasn’t “snapped” out of a depressive spell within two weeks could be diagnosed with an intermediate or severe form of depression. Signs and symptoms of major depression can include:

  • Angry outbursts
  • Feeling of sadness or hopelessness
  • Fatigue and lack of energy
  • Loss of interest in normal activities or activities that previously caused joy
  • Sleep disturbances
  • Loss of appetite or increased appetite
  • Anxiety, agitation
  • Difficulty focusing or concentrating
  • Thoughts of suicide or suicide attempts

A person with clinical depression may not experience all of these, but they typically experience at least a few. In these situations, exercise may not be enough to help a person “snap” out of depression.

On the other hand, exercise can be a help to someone who is experiencing a less severe form of depression. When a person exercises, the body releases feel-good endorphins. These endorphins don’t discriminate between achy muscles or a bad mood. They flood the body and brain. This is why someone who has run a marathon and is experiencing some aches and pains may still claim to “feel great.” The endorphins promote physical healing of sore muscles but they also provide a feel-good benefit for the mind.

So, when a person is in a depressive slump, they can begin a course of exercise to take advantage of these feel-good endorphins. These endorphins have been said to trigger a “natural high.” Unfortunately, when someone has a depletion of mood-regulating chemicals in their brain and are suffering from a severe form of depression, these happy endorphins aren’t likely to be enough assistance to cure depression. Doctors may prescribe antidepressants but are also likely to recommend exercise once the individual feels up to it physically. Exercise can help a person maintain their balanced mood once they’re able to achieve it.

How Exercise and Depression Can Be a Catch 22

People who are mildly depressed often don’t feel like exercising or doing much of anything. That’s one of the hallmarks of depression. It zaps a person’s energy and motivation to do something that could actually help them self-treat their depression. This involves a kind of catch-22 situation. However, the longer a person goes without engaging in physical fitness, the more likely they’ll feel more depressed. After all, mild or intermediate depression are not stagnant. They can go in either of two directions; people can feel better in time or feel worse. In this sense, forcing oneself to engage in physical fitness activities can prevent depression from worsening.

Suggested Workouts for Depression

Physical fitness for enhancing the mood can take many different forms. Here it may be helpful to at first consider activities that are pleasurable. The “fun” element is important: If an activity is naturally appealing and enjoyable, a person is more likely to experience its feel-good benefits and keep doing the activity.

Take running, for example. Some people love it. Many people have experienced “the runner’s high” and swear by how great running is for the mood. And, indeed, research shows that running—or even just walking—can have antidepressant-like effects.  One study compared running to psychotherapy and found it as effective for alleviating symptoms of depression.

Yet running isn’t for everyone. Some people have bad joints, while others find the same repetitive motion boring. Swimming laps is another activity that may fit in the same category. Some people love it, because it helps them get out of a funk and lift a negative mood; others find it tedious; it’s also possible that while a person may find running intolerable, they do enjoy swimming.

Notably, swimming in cold water relieves depression, according to a British case study reported by BBC News. The researchers attributed this outcome to  “cross adaptation” to stress. Emerging science has linked depression to inflammation from chronic stress (a stress response). Immersion in cold water elicits a stress response that people can adapt to with repeated exposure to the same environment. The researchers theorized that through “cross adaptation,” cold water swimming could also reduce the chronic stress response (both the inflammation and the depression and anxiety related to it).

Cycling is good for emotional wellbeing and cognitive health, as evidenced by studies into its antidepressant effects, Psychology Today has reported. The same article suggested one reason may be that bicycling is often an outdoor activity, and any physical activity or form of getting active outdoors can lift spirits. Hiking is another outdoor fitness activity that many people—a lot of bloggers, for example—tout as a very real help for depression.

Studies also commend dancing the blues away. Why not take a dance class, for starters? Typically, dancing involves dancing with others, and this socialization is almost always therapeutic for depression. Moving to the flow and rhythm of the music (which itself can be therapeutic) can induce an almost meditative state. Being in the flow, getting out of one’s head—it’s often a feel-good effect.

Of course sports like basketball and soccer, among many others, can be good antidepressant outlets as well. The simple act of kicking a ball can make someone feel better. Working together on a team can improve brain health and connectivity.

In addition to physical activities that give pleasure, any number of things that involve “getting going” can be good for depression. In fact, any activity that gets a person off the couch and moving is good for the mood, the Mayo Clinic has said. Some examples: gardening, mowing the lawn, washing the car, or working on a home improvement project like staining the deck. For many of us, these activities sound like chores—but there’s even some antidepressant help from being active and the satisfaction of completing a job.

Any positive physical fitness routine that a person enjoys can improve feelings of depression. That leaves people with a lot of leeway as they consider what forms of exercise to incorporate into their daily or weekly routine.

Severe Depression Requires Treatment

Severe depression is diagnosable and treatable. People who experience any of the signs and symptoms outlined here should consult their healthcare provider if these symptoms persist beyond two weeks or become so severe that they are a health emergency (i.e. suicidal thoughts/suicide attempt). Once a case of depression has become clinical, it absolutely needs treatment.

In many cases, primary care physicians now prescribe antidepressants to individuals suffering from major depression. (These are usually the first line of treatment for someone presenting with severe depression.) They will also advise patients to begin therapy with a counselor or may refer them to meet with a psychologist or psychiatrist, depending on the severity of the situation. Antidepressants generally take a couple of weeks to improve a person’s mood. In the meantime, individuals who feel able should attempt to work out–even walking can provide some benefit. By the time the medications begin to work, a person could already have a helpful physical fitness routine in place. Taken together, medication, counseling, and physical fitness can lead to improvements in mood sooner rather than later.

If you are experiencing depression that persists beyond two weeks, contact FHE Health or your primary care physician. Depression is a serious mental health condition from which many people h.ave found relief, thanks to treatment

Filed Under: Featured in Mental Health, Behavioral & Mental Health

About Brett Friedman

With an insistence on only the highest standards in policy compliance and documentation, and a strong commitment to highly ethical business practices... read more

Primary Sidebar

Learning Center

  • Help for You
  • Help For Loved Ones
  • Help For Alcoholism
  • Help With Substance Abuse
  • Behavioral & Mental Health
  • Life in Recovery
  • Rehab Explained
  • All Articles

Sign up for the Blog

Our Facilities

Take a look at our state of the art treatment center.

View Our Gallery

The Experience Blog

  • Addiction News
  • Alumni
  • Community Events
  • Expert Columns
  • FHE Commentary
  • FHE News
  • Treatment Legislation
  • All Articles

Footer

FHE Health

© 2025 FHE Health

505 S Federal Hwy #2,
Deerfield Beach, Florida 33441
1-833-596-3502
youtube facebook instagram linkedin twitter
  • Contact
  • Careers at FHE Health
  • Privacy Policy
  • Sitemap
A+ BBB and Top Places to Work - Sun Sentinel

Copyright © 2025 · FHE Theme On Genesis Framework · WordPress · Log in

Manage Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}

The FHE Health team is committed to providing accurate information that adheres to the highest standards of writing. If one of our articles is marked with a ‘reviewed for accuracy and expertise’ badge, it indicates that one or more members of our team of doctors and clinicians have reviewed the article further to ensure accuracy. This is part of our ongoing commitment to ensure FHE Health is trusted as a leader in mental health and addiction care.

If there are any concerns about content we have published, please reach out to us at marketing@fhehealth.com.

833-596-3502

Text/Call Me