Increasing Exercise

Exercise affects mood chemicals

Even very moderate exercise can make a big difference to your mood. Exercise raises the levels of endorphins (a mood chemical) in your brain, giving feelings of pleasure and raising mood. It also contributes to a sense of achievement.

Reversing the depression habit spiral

Exercise therefore helps to address the depression habit spiral at the biological and psychological level. If you exercise with friends or meet new people that way, then it can also help at the social level (see why me? for more on the effect of different factors on depression).

Good depression-busting exercise ideas

• Walking

  Easy and cheap, can be fitted in to daily routines. Especially good when done in pleasant outdoor surroundings, but even 5 minutes around the block can make a difference. Can be enjoyable to share with someone else.

• Yoga or pilates

  Gentle, non-competitive exercise. Teaches relaxation techniques, useful for managing stress or anger levels, sorting out sleep patterns and generally raising mood levels. Often offered at university sports centres.

• Swimming

  Can include vigorous or gentler, more relaxing elements. Immersion in water can be very soothing. Choose a time when the pool isn't too busy, so that you can go at your own pace and benefit from the relaxation effects as well as the exercise.

• Team sports

  Any team sport, especially if undertaken for fun and socialising purposes. Check at your students union for clubs.

• Martial arts

  Gentler martial arts which focus on internal control, breathing and mental discipline can be especially useful for combating depressed thinking.

• "Green gym"

  The green gym concept is about exercising in a constructive way by participating in organised outdoor, "green" projects such as tree planting or dry stone walling. See other useful websites for more info.

Always exercise with respect and care

Exercise should not be undertaken in a punishing or over-exerting way. Respect your body by warming up and down well and being gentle with yourself.

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