Depression can affect motivation, energy, and overall quality of life. While treatment often includes therapy or medication, lifestyle factors such as regular exercise, balanced nutrition, and good sleep habits can also support mental wellbeing. For people experiencing treatment-resistant depression, exercise may be one of several supportive strategies—alongside professional care options like Transcranial Magnetic Stimulation (TMS)—to help maintain mood and daily functioning.
How Exercise Supports Mental Health
Exercise influences the body and brain in several ways. Research shows that regular movement can increase brain chemicals such as serotonin, dopamine, and endorphins, which are involved in mood regulation. It can also help reduce stress hormones like cortisol, improve sleep quality and energy levels, and support brain health and daily structure. These effects can contribute to greater emotional stability and resilience over time.
Everyday Benefits of Moving More
Even small amounts of physical activity can make a difference. Exercise can provide structure and purpose to the day, offer a sense of achievement from meeting small goals, encourage social connection, and reduce muscle tension and restlessness. In Australia, exercising outdoors—especially near beaches or natural areas—can add further benefits. Exposure to natural light, fresh air, and calming surroundings may help promote relaxation and mindfulness while supporting vitamin D levels.
Choosing the Right Type of Exercise
There is no single “best” exercise for everyone. The most effective activity is one that feels enjoyable and achievable. Examples include walking or light jogging along the beach or local paths, cycling or swimming for gentle cardiovascular fitness, yoga or stretching to promote calm and flexibility, or strength training for confidence and posture. Start small—just 5 to 10 minutes a day—and gradually increase as your confidence and energy improve. Consistency matters more than intensity.
The Value of Healthy Habits
Physical activity is most effective when combined with other healthy routines. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can support brain function and energy. Good sleep hygiene—such as maintaining a consistent bedtime, limiting screen time before sleep, and creating a calm environment—can improve mood and focus. Together, these habits form part of a holistic approach to mental health and recovery.
Overcoming Barriers to Exercise
When living with depression, motivation can be low. Helpful strategies include setting small, specific goals (for example, “I’ll walk for 5 minutes”), linking movement to daily routines, exercising outdoors to enjoy nature and sunlight, and inviting a friend or support person to join you. If it feels difficult to begin, a GP, psychologist, or accredited exercise physiologist can provide guidance and support.
Exercise as Part of Broader Care
Exercise is not a standalone treatment for depression but can complement professional care, including therapy, medication, and TMS. Incorporating movement, good nutrition, and healthy sleep can help support overall wellbeing and recovery. Your healthcare team can help you find a balance that works best for your needs and treatment goals.
Frequently Asked Questions
No. Exercise is not a treatment on its own but can support mental wellbeing and complement professional care.
Some people report improved sleep, energy, or mood within a few weeks, though results vary.
Begin small. Even a short walk outdoors can help create momentum.
In most cases, yes. Speak with your clinician for personalised advice.
A GP, psychologist, or accredited exercise physiologist can provide a program that suits your health needs and aligns with your treatment plan.