1. Exercise to treat Depression

2. Regular exercise has been proven to help:
Reduce stress
Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep
Taken from

3. Boosting Self-esteem
Cardiovascular exercise (like running) triggers release of endorphins, which cause positive feelings and energy
Taking care of yourself (through nutrition and exercise) help promote feelings of pride and positivity

4. How Often Should I Exercise to Ease Depression?
Try to exercise at least 20 to 30 minutes, three times a week. Studies indicate that exercising four or five times a week is even better. Take it easy if you are just beginning. Start exercising for 20 minutes. Then you can build up to 30 minutes.
Taken from 5/20/11

5. Exercise doesn’t have to be done in a gym…
You can walk, throw a ball, hike, swim
Find a sport you enjoy
Exercise with friends
Take the stairs, not the elevator

6. Exercise can be a great addition to medication and therapy for depression
According to Kim Painter in “Exercise helps fight anxiety, depression” in USA Today, exercise has few costs and side effects and lots of benefits
She also says that there can be immediate feel good effects from exercise (unlike medications)
Taken from 5/20/11

7. “After just 25 minutes, your mood improves, you are less stressed, you have more energy – and you’ll be motivated to exercise again tomorrow. A bad mood is no longer a barrier to exercise; it is the very reason to exercise.”
Taken from

8. Improved Sleep
The majority of depression sufferers have sleeping difficulties. Exercise can improve these problems.
Taken from
Feeling refreshed from improved sleep can lead to a more positive outlook

9. Can Exercise Cure Depression?
Exercise increases blood flow to the brain and releases endorphins according to Psychology Today at
The article goes on to say that endorphins are natural antidepressants

10. Created by Lindsey Baumel, RN
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