{"id":3191,"date":"2025-04-22T10:00:00","date_gmt":"2025-04-22T08:00:00","guid":{"rendered":"https:\/\/equilibriumpsychotherapy.net\/exercise-and-mental-health\/"},"modified":"2026-11-02T15:03:36","modified_gmt":"2026-11-02T14:03:36","slug":"exercise-and-mental-health","status":"publish","type":"post","link":"https:\/\/equilibriumpsychotherapy.net\/hr\/exercise-and-mental-health\/","title":{"rendered":"Motion and Emotion"},"content":{"rendered":"\n<style>\n\/* The accent is a light-background device. 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.pl{transform:rotate(45deg);background:#fcecf1}\n.ra-faq .an{background:#faf8f3;border-top:1.5px solid #e8e1d5;padding:18px 24px 20px 74px}\n.ra-faq .an p{font-size:18.5px;line-height:1.66;color:#2a2622;margin:0 0 12px}\n.ra-faq .an p:last-child{margin-bottom:0}\n@media(max-width:560px){.ra-faq summary{gap:12px;padding:16px}.ra-faq .qb{width:38px;height:35px}.ra-faq .qb i{font-size:19px;top:2px}.ra-faq .an{padding:16px}.ra-faq .an p{font-size:17.5px}}\n.ra-faq .all{display:flex;justify-content:flex-end;margin:0 0 2px}\n.ra-faq .all button{font:600 14.5px\/1.2 \"Work Sans\",sans-serif;border:0;background:none;color:#6d1a34;cursor:pointer;text-decoration:underline;text-underline-offset:3px;padding:6px 4px}\n\n\/* ---- when to talk to a doctor: tiles, one small icon each ---- *\/\n.ra-dr{background:#faf8f3;border:1.5px solid #e8e1d5;border-radius:22px;padding:26px 28px;margin:4px 0 32px}\n.ra-dr .k{font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#6d1a34;margin:0 0 16px}\n.ra-dr ul{list-style:none;margin:0;padding:0;display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:10px}\n@media(max-width:640px){.ra-dr ul{grid-template-columns:minmax(0,1fr)}.ra-dr{padding:20px 16px}}\n.ra-dr li{display:grid;grid-template-columns:auto minmax(0,1fr);gap:12px;align-items:center;background:#fff;border:1.5px solid #e8e1d5;border-radius:14px;\n  padding:14px 16px;margin:0;font-size:17px;line-height:1.45;color:#2a2622}\n.ra-dr li .i{width:36px;height:36px;border-radius:10px;background:#fcecf1;color:#6d1a34;display:flex;align-items:center;justify-content:center}\n.ra-dr li .i svg{width:20px;height:20px}\n\n\n\/* ---- shared bits for this post's figures ---- *\/\n.mv-bp .chips{display:flex;flex-wrap:wrap;gap:8px}\n.mv-bp .chips button{font:500 15px\/1.3 \"Work Sans\",sans-serif;border:1.5px solid #e8e1d5;background:#fff;color:#2a2622;\n  border-radius:999px;padding:9px 16px;cursor:pointer;transition:border-color .18s ease,background .18s ease,color .18s ease;text-align:left}\n.mv-bp .chips button:hover{border-color:#f2c4d1}\n.mv-bp .chips button[aria-pressed=true]{background:#6d1a34;border-color:#6d1a34;color:#fff}\n.mv-br .il{font-size:13.5px;line-height:1.5;color:#6b6259;margin:14px 0 0;font-style:italic}\n.mv-do .res,.mv-kd .res,.mv-br .res{margin:20px 0 0;font-size:16px;line-height:1.6;color:#2a2622;padding:16px 18px;border-radius:14px;background:#fdf3f6;border:1.5px solid #f3d6de}\n.mv-do .res b{font-weight:700;color:#4f1025}\n\n\/* ---- figure 1: where the difference is (HTML columns) ---- *\/\n.mv-do .cols{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:10px;align-items:end;height:280px;\n  border-bottom:1.5px solid #d9d0c0;margin:4px 0 0}\n.mv-do .col{display:flex;flex-direction:column;justify-content:flex-end;align-items:stretch;height:100%;background:none;border:0;\n  padding:0;cursor:pointer;font-family:\"Work Sans\",sans-serif;color:#2a2622;position:relative}\n.mv-do .v{font-size:15px;font-weight:700;color:#4f1025;text-align:center;margin:0 0 8px;font-variant-numeric:tabular-nums}\n.mv-do .bar{display:block;border-radius:10px 10px 0 0;background:#f2c4d1;transition:background .18s ease}\n.mv-do .col:hover .bar{background:#e7a9bb}\n.mv-do .col[aria-pressed=true] .bar{background:#6d1a34}\n.mv-do .col[aria-pressed=true] .v{color:#5e1228}\n.mv-do .m{position:absolute;left:0;right:0;top:100%;margin-top:10px;text-align:center;font-size:14px;line-height:1.3;color:#524a42}\n.mv-do .col[aria-pressed=true] .m{font-weight:700;color:#2a2622}\n.mv-do .res{margin-top:62px}\n@media(max-width:560px){.mv-do .cols{height:230px;gap:6px}.mv-do .v{font-size:13.5px}.mv-do .m{font-size:13px}.mv-do .res{margin-top:70px}}\n\n\/* ---- figure 2: how hard should it feel ---- *\/\n.mv-br .scale{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:6px}\n.mv-br .z{display:flex;flex-direction:column;gap:6px;text-align:left;cursor:pointer;border:1.5px solid #e8e1d5;border-radius:14px;padding:14px 14px 16px;\n  font-family:\"Work Sans\",sans-serif;color:#2a2622;transition:border-color .18s ease,box-shadow .18s ease}\n.mv-br .z0{background:#fdf3f6}.mv-br .z1{background:#fbe7ee}.mv-br .z2{background:#f7d3dd}.mv-br .z3{background:#f1bccb}\n.mv-br .z[aria-pressed=true]{border-color:#6d1a34;box-shadow:0 0 0 2px #6d1a34 inset}\n.mv-br .zk{font-size:15.5px;font-weight:700;line-height:1.3}\n.mv-br .zb{font-size:14px;line-height:1.45;color:#524a42}\n.mv-br .ends{display:flex;justify-content:space-between;margin:8px 2px 0;font-size:12px;font-weight:700;letter-spacing:.14em;text-transform:uppercase;color:#6b6259}\n.mv-br .res .f{margin:0 0 6px;font-weight:700;color:#4f1025}\n.mv-br .res .n{margin:0}\n@media(max-width:640px){.mv-br .scale{grid-template-columns:minmax(0,1fr)}.mv-br .ends{display:none}}\n\n\/* ---- figure 3: what kind ---- *\/\n.mv-kd .rows{list-style:none;margin:0;padding:0;display:grid;gap:4px}\n.mv-kd .rows li{margin:0}\n.mv-kd .row{display:grid;grid-template-columns:170px minmax(0,1fr);align-items:center;gap:16px;width:100%;background:none;border:0;border-radius:12px;\n  padding:10px 10px;cursor:pointer;text-align:left;font-family:\"Work Sans\",sans-serif;color:#2a2622;transition:background .18s ease}\n.mv-kd .row:hover{background:#faf8f3}\n.mv-kd .row[aria-pressed=true]{background:#fcecf1}\n.mv-kd .kl{font-size:16px;font-weight:600;line-height:1.3}\n.mv-kd .tr{position:relative;height:26px}\n.mv-kd .tk{position:absolute;top:-2px;bottom:-2px;width:0;border-left:1.5px dashed #d9d0c0}\n.mv-kd .tl{display:none}\n.mv-kd .rows li:last-child .tl{display:block;position:absolute;top:100%;left:0;transform:translateX(-50%);margin-top:8px;font-size:12px;letter-spacing:.06em;color:#6b6259;white-space:nowrap}\n.mv-kd .rows li:last-child .row{padding-bottom:34px}\n.mv-kd .ci{position:absolute;top:10px;height:6px;border-radius:999px;background:#f2c4d1}\n.mv-kd .dot{position:absolute;top:5px;width:16px;height:16px;margin-left:-8px;border-radius:50%;background:#6d1a34;border:2px solid #fff;box-sizing:border-box}\n.mv-kd .few .ci{background:repeating-linear-gradient(90deg,#f2c4d1 0 6px,transparent 6px 10px)}\n.mv-kd .few .dot{background:#fff;border:2.5px solid #6d1a34}\n.mv-kd .leg{display:flex;flex-wrap:wrap;gap:18px;margin:6px 0 0 10px;font-size:13px;color:#6b6259}\n.mv-kd .lg{display:inline-flex;align-items:center;gap:8px}\n.mv-kd .leg .dot{position:static;margin:0;width:12px;height:12px;border:0}\n.mv-kd .leg .ci{position:static;display:inline-block;width:28px}\n.mv-kd .res .k{margin:0 0 6px;font-weight:700;color:#4f1025}\n.mv-kd .res .k::first-letter{text-transform:uppercase}\n.mv-kd .res .t{margin:0 0 8px}\n.mv-kd .res .m{margin:0;font-size:14px;color:#6b6259}\n@media(max-width:560px){.mv-kd .row{grid-template-columns:minmax(0,1fr);gap:6px}\n  .mv-kd .rows li:last-child .tk:nth-child(2) .tl{margin-top:28px}.mv-kd .rows li:last-child .row{padding-bottom:58px}}\n\n\/* ---- figure 4: what's getting in the way ---- *\/\n.mv-bp .chips{margin:2px 0 20px}\n.mv-bp .card{border-radius:16px;background:#fbe9ef;border:1.5px solid #f4c2cf;padding:20px 22px}\n.mv-bp .lb{font-size:12px;font-weight:700;letter-spacing:.14em;text-transform:uppercase;color:#5e1228;margin:0 0 6px}\n.mv-bp .s{font-size:1.125rem;line-height:1.55;color:#2a2622;margin:0 0 16px;font-weight:600}\n.mv-bp .w{font-size:16px;line-height:1.6;color:#2a2622;margin:0}\n.mv-bp .mv-mob{display:none}\n.mv-bp .mv-lab{display:block;font:700 13px\/1.3 \"Work Sans\",sans-serif;letter-spacing:.1em;text-transform:uppercase;color:#6b6259;margin:2px 0 8px}\n.mv-bp .mv-sel{display:block;width:100%;max-width:none;height:auto;box-sizing:border-box;min-height:52px;font:600 1rem\/1.3 \"Work Sans\",sans-serif;color:#2a2622;background-color:#fff;border:1.5px solid 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minmax(0,1fr);column-gap:14px;margin:0;padding:13px 0;border-top:1px solid #f3d6de}\n.mv-sv .rows li:first-child{border-top:0;padding-top:4px}\n.mv-sv .rows li:last-child{padding-bottom:0}\n.mv-sv .d{width:8px;height:8px;border-radius:50%;background:#d9829c;margin-top:10px}\n.mv-sv .rows p{margin:0;font-size:17px;line-height:1.62;color:#2a2622}\n.mv-sv .rows strong{color:#8a1f3d;font-weight:700}\n.mv-sv .rows a{display:block;min-height:44px;color:#2a2622;text-decoration:underline;text-decoration-thickness:1px;text-underline-offset:4px;text-decoration-color:#f4c2cf}\n.mv-sv .rows a:hover{text-decoration-color:#8a1f3d}\n.mv-sv .rows a:focus-visible{outline:2px solid #6d1a34;outline-offset:3px;border-radius:3px}\n@media(max-width:620px){.eqp .wp-block-group.has-background{padding:26px 22px!important}}\n@media(max-width:420px){.eqp .wp-block-group.has-background{padding:22px 18px!important}}\n\/* the subtitle under the title: a small tracked label, not a second headline *\/\n.eqp .eq-subtitle{text-transform:uppercase}\n.eqp .mv-ph h2,.eqp .mv-ph .sb,.eqp h3.wp-block-heading,.eqp .ra-fig .q{text-wrap:balance}\n.eqp p,.eqp li,.eqp figcaption{text-wrap:pretty}\n@media(max-width:640px){.eqp .eq-kp p.t,.eqp .ra-ff p.t{font-size:1rem}}\n\/* on a phone the dot column costs a fifth of the measure, so the rows go full width *\/\n@media(max-width:480px){.mv-sv .rows li{grid-template-columns:minmax(0,1fr)}.mv-sv .d{display:none}}\n\/* ---- part head: sets and reps ---- *\/\n.mv-ph{display:grid;grid-template-columns:auto minmax(0,1fr) auto;gap:22px;align-items:center;background:#fbe9ef;border-radius:24px;padding:26px 30px;position:relative;overflow:hidden}\n.mv-ph .ic{width:64px;height:64px;border-radius:50%;background:#fff;color:#8a1f3d;display:flex;align-items:center;justify-content:center;box-shadow:0 0 0 6px #f7d3dd}\n.mv-ph .ic svg{width:32px;height:32px}\n.mv-ph .lb{margin:0 0 6px;font-size:12.5px;font-weight:700;letter-spacing:.18em;text-transform:uppercase;color:#6d1a34}\n.mv-ph h2{margin:0;font-family:\"Playfair Display\",Georgia,serif!important;font-size:clamp(25px,2.8vw,31px);font-weight:700;line-height:1.18;color:#4f1025}\n.mv-ph .sb{margin:8px 0 0;font-size:16.5px;line-height:1.5;color:#6d3a4a}\n.mv-ph .reps{display:flex;gap:6px;margin:16px 0 0}\n.mv-ph .reps span{width:26px;height:8px;border-radius:9px;background:#fff}\n.mv-ph .reps .dn{background:#8a1f3d}\n.mv-ph .reps .nw{background:#d9829c}\n.mv-ph .no{font-family:\"Playfair Display\",Georgia,serif;font-weight:800;font-size:clamp(64px,8vw,96px);line-height:.8;color:#f4c2cf;font-variant-numeric:tabular-nums}\n.eqp .mv-ph{grid-template-columns:auto minmax(0,1fr);gap:clamp(20px,3vw,32px);padding:26px 32px;border-radius:14px;align-items:stretch}\n.eqp .mv-ph .d-set{display:flex;flex-direction:column;align-items:flex-start;justify-content:center;padding-right:clamp(20px,3vw,32px);border-right:1.5px 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aria-hidden=\"true\"><i><\/i><\/div><nav id=\"eqp-parts\" aria-hidden=\"true\"><a href=\"#part-1\" data-i=\"1\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">Low mood<\/span><\/a><a href=\"#part-2\" data-i=\"2\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">Anxiety and stress<\/span><\/a><a href=\"#part-3\" data-i=\"3\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">Sleep<\/span><\/a><a href=\"#part-4\" data-i=\"4\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">Why it works<\/span><\/a><a href=\"#part-5\" data-i=\"5\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">How much, and how hard<\/span><\/a><a href=\"#part-6\" data-i=\"6\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">What kind<\/span><\/a><a href=\"#part-7\" data-i=\"7\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">Why starting is so hard<\/span><\/a><a href=\"#part-8\" data-i=\"8\" tabindex=\"-1\"><span 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ask(){\nif(busy){return;}\nbusy=true;\nif(window.requestAnimationFrame){window.requestAnimationFrame(sync);}\nelse{window.setTimeout(sync,50);}\n}\nwindow.addEventListener(\"scroll\",ask,{passive:true});\nwindow.addEventListener(\"resize\",ask);\nwindow.addEventListener(\"orientationchange\",ask);\nwindow.addEventListener(\"load\",ask);\ndocument.addEventListener(\"focusin\",function(e){typing=field(e.target);ask();});\ndocument.addEventListener(\"focusout\",function(){typing=false;ask();});\nif(MQ){\nif(MQ.addEventListener){MQ.addEventListener(\"change\",ask);}\nelse if(MQ.addListener){MQ.addListener(ask);}\n}\nask();\n})();\/*>*\/<\/script>\n\n\n\n<div class=\"wp-block-group alignfull eqp has-global-padding is-layout-constrained wp-container-core-group-is-layout-69fa9525 wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding:0px 22px\">\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<div style=\"color:#6b6259;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.455), 18px);font-style:normal;font-weight:400;margin-top:54px;margin-bottom:0\" class=\"has-link-color wp-elements-1 wp-block-post-date has-text-color has-work-sans-regular-font-family\"><time datetime=\"2025-04-22T10:00:00+02:00\">22 travnja, 2025<\/time><\/div>\n\n<div style=\"color:#6b6259;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.455), 18px);font-style:normal;font-weight:700;text-transform:uppercase;margin-top:0;margin-bottom:0\" class=\"taxonomy-category has-link-color wp-elements-2 wp-block-post-terms has-text-color has-work-sans-regular-font-family\"><a href=\"https:\/\/equilibriumpsychotherapy.net\/hr\/category\/body-and-mind\/\" rel=\"tag\">Body and Mind<\/a><span class=\"wp-block-post-terms__separator\">, <\/span><a href=\"https:\/\/equilibriumpsychotherapy.net\/hr\/category\/deep-dive\/\" rel=\"tag\">Deep Dive<\/a><\/div>\n\n\n<h1 class=\"wp-block-heading has-text-color has-playfair-display-font-family\" id=\"top\" style=\"color:#2a2622;margin-top:24px;margin-bottom:10px;font-size:clamp(26.944px, 1.684rem + ((1vw - 3.2px) * 2.165), 46px);font-style:normal;font-weight:800;line-height:1.12\">Motion and Emotion<\/h1>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family eq-subtitle wp-block-paragraph\" style=\"color:#6d1a34;margin-top:0;margin-bottom:20px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.114), 15px);font-weight:600;letter-spacing:.14em;line-height:1.5\">Your brain on movement, and why exercise helps<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#524a42;margin-top:0;margin-bottom:22px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.55\">What moving does for your mood, how it eases anxiety and stress, why it helps and why it probably isn&#8217;t endorphins, how much is enough and how hard to go, why starting is so hard and what makes it easier, when exercise isn&#8217;t the answer, and why your therapist (aka me) keeps bringing it up<\/p>\n\n\n\n<p class=\"eq-credit\" style=\"--eq-credit-ac:#6d1a34\">Written by <a href=\"\/our-team-ivana\/\" rel=\"author\">Ivana<\/a>, psychologist and psychotherapist<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.114), 15px);line-height:1.5\"><strong style=\"color:#6d1a34\">24 minute read<\/strong> &nbsp;&middot;&nbsp; 5,367 words<\/p>\n\n\n<\/div>\n\n\n\n<!-- eq-post-top -->\n<div class=\"pt-on\" hidden data-src=\"https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2026\/10\/exercise-and-mental-health-post-top.jpg\" data-w=\"470\" data-aspect=\"0.568\" data-side=\"right\" data-bleed=\"\"><\/div>\n<script>\n\/* Post tops: turns the post's masthead group into the cream band and adds 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A doctor, a friend, an article, usually on exactly the kind of day when getting off the couch felt like the biggest thing you&#8217;d do all week. And on a better day, you may have noticed that a walk left you a little lighter than when you set out. Both of those can be true at once.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">Moving your body really can help with low mood, anxiety, stress and sleep<\/strong>, and the research behind that is stronger now than it has ever been. But &#8220;just exercise&#8221; leaves out almost everything that matters: how much, how hard, what kind, why it&#8217;s so hard to start when you&#8217;re struggling, and the times when it isn&#8217;t the right advice at all.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">You don&#8217;t need to be sporty for any of this!<\/strong> Most of the research is about ordinary movement: walking, yoga, lifting weights, dancing. And if you&#8217;re reading this on a day when even that sounds impossible, <a href=\"#part-7\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">part seven<\/a> was written with you in mind.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-83938ec0 wp-block-group-is-layout-constrained\" style=\"background-color:#fdf3f6;border-color:#f3d6de;border-width:1.5px;border-style:solid;border-radius:20px;margin-top:40px;margin-bottom:0;padding:34px 38px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#4f1025;margin-top:0;margin-bottom:12px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">THE WARM-UP<\/p>\n\n\n\n<div style=\"margin-top:0px;margin-bottom:0px\"><div class=\"mv-sv\"><ul class=\"rows\"><li><span class=\"d\" aria-hidden=\"true\"><\/span><p><a href=\"#part-1\"><strong>Exercise can genuinely ease depression<\/strong>, about as much as talking therapy in the trials that compared them, though for more severe depression it belongs alongside other treatment.<\/a><\/p><\/li><li><span class=\"d\" aria-hidden=\"true\"><\/span><p><a href=\"#part-2\">A single session usually leaves people a little calmer within half an hour, and over weeks, <strong>regular movement reduces anxiety itself<\/strong>.<\/a><\/p><\/li><li><span class=\"d\" aria-hidden=\"true\"><\/span><p><a href=\"#part-3\">It helps many people feel more rested, especially those sleeping worst, but <strong>it takes weeks, not one night<\/strong>, and evening exercise is fine for most people.<\/a><\/p><\/li><li><span class=\"d\" aria-hidden=\"true\"><\/span><p><a href=\"#part-4\">Nobody knows exactly why it helps. It probably isn\u2019t endorphins (I know???), and <strong>the best-supported reasons are about your mind<\/strong> as much as your body.<\/a><\/p><\/li><li><span class=\"d\" aria-hidden=\"true\"><\/span><p><a href=\"#part-5\"><strong>Any amount counts<\/strong>, the biggest difference comes from going from nothing to a little, and it doesn\u2019t have to hurt to work.<\/a><\/p><\/li><li><span class=\"d\" aria-hidden=\"true\"><\/span><p><a href=\"#part-6\">Walking, strength training and yoga have the most evidence, and <strong>the best choice is something you\u2019ll actually go back to<\/strong>.<\/a><\/p><\/li><li><span class=\"d\" aria-hidden=\"true\"><\/span><p><a href=\"#part-7\">Low mood and stress are exactly what make starting hard, so <strong>start smaller than feels worthwhile<\/strong>, plan when and where, and get someone on your side.<\/a><\/p><\/li><li><span class=\"d\" aria-hidden=\"true\"><\/span><p><a href=\"#part-8\">If exertion makes you crash for days, or exercise has become a rule you can\u2019t break, <strong>the usual advice doesn\u2019t apply<\/strong>, and that deserves proper help.<\/a><\/p><\/li><\/ul><\/div><\/div>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-4ccedd2e wp-block-group-is-layout-constrained\" style=\"border-color:#e8e1d5;border-width:1.5px;border-style:solid;border-radius:22px;background-color:#faf8f3;margin-top:56px;margin-bottom:20px;padding:30px 34px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:22px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WHAT THIS ARTICLE COVERS&nbsp;&middot; EIGHT&nbsp;PARTS<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\">\n<div class=\"eq-toc\"><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><p hidden><\/p><span class=\"num\">PART 1<\/span><a class=\"ttl\" href=\"#part-1\">Low mood<\/a><span class=\"cnt\"><span class=\"sec\">4 sections<\/span><span class=\"sep\"> &middot; <\/span>3 min<\/span><\/summary><ul><li><a href=\"#what-the-research-says-now\">What the research says now<\/a><\/li><li><a href=\"#about-as-good-as-therapy-in-the-trials-that-compared-them\">About as good as therapy, in the trials that compared them<\/a><\/li><li><a href=\"#where-exercise-fits\">Where exercise fits<\/a><\/li><li><a href=\"#can-it-stop-depression-starting\">Can it stop depression starting?<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><p hidden><\/p><span class=\"num\">PART 2<\/span><a class=\"ttl\" href=\"#part-2\">Anxiety and stress<\/a><span class=\"cnt\"><span class=\"sec\">4 sections<\/span><span class=\"sep\"> &middot; <\/span>2 min<\/span><\/summary><ul><li><a href=\"#a-little-calmer-within-half-an-hour\">A little calmer, within half an hour<\/a><\/li><li><a href=\"#over-weeks-anxiety-itself-can-ease\">Over weeks, anxiety itself can ease<\/a><\/li><li><a href=\"#when-your-heartbeat-is-the-scary-part\">When your heartbeat is the scary part<\/a><\/li><li><a href=\"#stress-and-a-body-that-settles-faster\">Stress, and a body that settles faster<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><p hidden><\/p><span class=\"num\">PART 3<\/span><a class=\"ttl\" href=\"#part-3\">Sleep<\/a><span class=\"cnt\"><span class=\"sec\">3 sections<\/span><span class=\"sep\"> &middot; <\/span>2 min<\/span><\/summary><ul><li><a href=\"#sleep-improves-especially-for-those-sleeping-worst\">Sleep improves, especially for those sleeping worst<\/a><\/li><li><a href=\"#it-takes-weeks-not-one-night\">It takes weeks, not one night<\/a><\/li><li><a href=\"#the-evening-exercise-myth\">The evening exercise myth<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><p hidden><\/p><span class=\"num\">PART 4<\/span><a class=\"ttl\" href=\"#part-4\">Why it works<\/a><span class=\"cnt\"><span class=\"sec\">3 sections<\/span><span class=\"sep\"> &middot; <\/span>2 min<\/span><\/summary><ul><li><a href=\"#its-probably-not-endorphins\">It&#8217;s probably not endorphins<\/a><\/li><li><a href=\"#brain-growth-mostly-in-mice\">Brain growth, mostly in mice<\/a><\/li><li><a href=\"#what-probably-helps-a-break-a-win-and-a-lift\">What probably helps: a break, a win and a lift<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><p hidden><\/p><span class=\"num\">PART 5<\/span><a class=\"ttl\" href=\"#part-5\">How much, and how hard<\/a><span class=\"cnt\"><span class=\"sec\">3 sections<\/span><span class=\"sep\"> &middot; <\/span>2 min<\/span><\/summary><ul><li><a href=\"#what-the-guidelines-say\">What the guidelines say<\/a><\/li><li><a href=\"#the-biggest-difference-is-at-the-start\">The biggest difference is at the start<\/a><\/li><li><a href=\"#how-hard-should-it-feel\">How hard should it feel?<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><p hidden><\/p><span class=\"num\">PART 6<\/span><a class=\"ttl\" href=\"#part-6\">What kind<\/a><span class=\"cnt\"><span class=\"sec\">4 sections<\/span><span class=\"sep\"> &middot; <\/span>2 min<\/span><\/summary><ul><li><a href=\"#the-most-studied-walking-strength-and-yoga\">The most studied: walking, strength and yoga<\/a><\/li><li><a href=\"#dance-tai-chi-and-team-sports\">Dance, tai chi and team sports<\/a><\/li><li><a href=\"#outside-if-you-can\">Outside, if you can<\/a><\/li><li><a href=\"#with-others-or-on-your-own\">With others, or on your own<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><p hidden><\/p><span class=\"num\">PART 7<\/span><a class=\"ttl\" href=\"#part-7\">Why starting is so hard<\/a><span class=\"cnt\"><span class=\"sec\">3 sections<\/span><span class=\"sep\"> &middot; <\/span>3 min<\/span><\/summary><ul><li><a href=\"#the-trap\">The trap<\/a><\/li><li><a href=\"#when-your-body-is-the-thing-youre-dreading\">When your body is the thing you&#8217;re dreading<\/a><\/li><li><a href=\"#what-makes-it-easier-to-start-and-to-keep-going\">What makes it easier to start, and to keep going<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><p hidden><\/p><span class=\"num\">PART 8<\/span><a class=\"ttl\" href=\"#part-8\">When it&#8217;s not that simple<\/a><span class=\"cnt\"><span class=\"sec\">8 sections<\/span><span class=\"sep\"> &middot; <\/span>5 min<\/span><\/summary><ul><li><a href=\"#when-just-exercise-is-the-wrong-advice\">When &#8220;just exercise&#8221; is the wrong advice<\/a><\/li><li><a href=\"#if-youre-very-depressed\">If you&#8217;re very depressed<\/a><\/li><li><a href=\"#if-activity-makes-you-crash-a-day-or-two-later\">If activity makes you crash a day or two later<\/a><\/li><li><a href=\"#if-exercise-has-become-a-rule-you-cant-break\">If exercise has become a rule you can&#8217;t break<\/a><\/li><li><a href=\"#if-your-body-needs-a-different-plan\">If your body needs a different plan<\/a><\/li><li><a href=\"#do-you-need-a-doctors-okay-first\">Do you need a doctor&#8217;s okay first?<\/a><\/li><li><a href=\"#why-your-therapist-keeps-bringing-it-up-aka-me\">Why your therapist keeps bringing it up (aka me)<\/a><\/li><li><a href=\"#a-place-to-start\">A place to start<\/a><\/li><\/ul><\/details><\/div>\n<\/div>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"mv-ph\"><div class=\"d-set\"><b>Set<\/b> <i>1<\/i> <u>of 8<\/u><\/div><div class=\"tx\"><span class=\"d-tag\">Warm-up<\/span><h2 id=\"part-1\">Low mood<\/h2><p class=\"sb\">What exercise can do for depression, and what it can&#8217;t<\/p><div class=\"reps\" role=\"img\" aria-label=\"Set 1 of 8\"><span class=\"nw\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><\/div><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"what-the-research-says-now\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">What the research says now<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you&#8217;ve been feeling low for a while, you&#8217;ve probably wondered whether exercise would actually help, or whether it&#8217;s just one of those things people say. It&#8217;s a fair question, and it has a better answer now than it used to.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In 2026, Cochrane, an independent group that brings together the trials on a question and weighs them, updated its review of exercise for depression. Drawing on 73 trials, it found that <strong class=\"eqb\">exercise reduced symptoms of depression by a moderate amount compared with no treatment<\/strong> (pretty cool). A second large review, of 218 trials, found much the same.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">It didn&#8217;t always look this good. When the same Cochrane review looked only at the most carefully run trials back in 2013, the benefit almost disappeared. Thirteen years and dozens of trials later, the best-run trials show a real, if smaller, benefit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"about-as-good-as-therapy-in-the-trials-that-compared-them\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">About as good as therapy, in the trials that compared them<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">In the trials that put exercise head to head with talking therapy, the two did about as well as each other.<\/strong> In the few, small trials that compared it with antidepressants, they also came out about the same.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Exercise isn&#8217;t better than either one, and it won&#8217;t replace them for everyone. But <strong class=\"eqb\">it deserves to be taken seriously as a treatment<\/strong>, and not just handed out as a tip.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">One well-known trial in the US gives a feel for it. After four months, about four in ten people with depression had recovered with exercise, much the same as with an antidepressant. But three in ten recovered on a <span class=\"gl\" tabindex=\"0\" aria-describedby=\"gd-1\"><em class=\"eqi\">placebo pill<\/em><span class=\"gd\" role=\"tooltip\" id=\"gd-1\"><b>placebo pill<\/b>A dummy pill with no medicine in it. Trials use one to see how much of an improvement comes from the treatment itself, and how much from everything else, like attention and hope.<\/span><\/span>, with the same check-ins and the same hope of getting better. So part of the benefit comes from things all the groups shared: attention, a plan, and the expectation that something would help.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"where-exercise-fits\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Where exercise fits<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Guidelines are more careful than the headlines. The World Health Organization&#8217;s guide for health workers treating depression lists being active alongside keeping regular sleep times, eating regularly and seeing people you trust, as things that can help lift mood.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In the UK, NICE lists a group exercise program, run by a trained instructor, as one of the treatments that can come first for milder depression, ranked above antidepressants. In Canada, supervised exercise is a first choice for mild depression and a second-choice add-on for moderate depression. <strong class=\"eqb\">For more severe depression, guidelines put other treatments first, and treat exercise as something to add alongside them.<\/strong><\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you&#8217;re taking medication or seeing a therapist, adding movement is a good idea, and you don&#8217;t have to choose between them. <strong class=\"eqb\">Please don&#8217;t stop a medicine to try exercise instead without talking to your doctor first.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"can-it-stop-depression-starting\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Can it stop depression starting?<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">This is harder to test, because nobody can assign people at random to be active for twenty years. What researchers can do is follow large groups of people over time. When they do, <strong class=\"eqb\">more active people are less likely to develop depression later<\/strong>, and most of the difference appears between doing nothing and doing a little. A study that measured activity with trackers and looked at people&#8217;s genes points the same way.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Some careful studies find that part of the link comes from other things, like family background. So the link is probably real, but smaller than it first looks.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If low mood has reached the point of thinking about ending your life, <strong class=\"eqb\">please tell someone today rather than waiting to see whether a walk helps<\/strong>. Our article on <a href=\"\/suicidal-thoughts\/\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">suicidal thoughts<\/a> explains what helps, and <a href=\"\/crisis-helplines\/\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">our helplines page<\/a> has the crisis lines and emergency numbers for your country.<\/p>\n\n\n<\/div>\n\n\n\n<style>.eqp .eq-kp{display:grid;grid-template-columns:auto minmax(0,1fr);gap:4px 16px;align-items:start;background:#fbe9ef;border:0;border-left:4px solid #8a1f3d;border-radius:4px 18px 18px 4px;padding:20px 26px;margin:6px 0 34px}.eqp .eq-kp .mk{grid-row:1\/3;width:40px;height:40px;border-radius:50%;background:#fff;color:#8a1f3d;display:flex;align-items:center;justify-content:center}.eqp .eq-kp .mk svg{width:21px;height:21px}.eqp .eq-kp .k{font-family:\"Work Sans\",sans-serif;font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#8a1f3d;margin:2px 0 4px}.eqp .eq-kp .t{font-family:\"Work Sans\",sans-serif;font-size:clamp(15px,calc(10.6px + .72vw),19px);font-weight:500;line-height:1.55;color:#2a2622;margin:0}@media(max-width:560px){.eqp .eq-kp{grid-template-columns:minmax(0,1fr);padding:18px 20px}.eqp .eq-kp .mk{grid-row:auto;width:34px;height:34px}}<\/style><aside class=\"eq-kp\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 3.5h11a1 1 0 0 1 1 1v15.6a.5.5 0 0 1-.78.42L12 16.4l-5.72 4.12a.5.5 0 0 1-.78-.42V4.5a1 1 0 0 1 1-1z\"\/><\/svg><\/span><p class=\"k\">Worth remembering<\/p><p class=\"t\">Exercise can ease depression about as much as talking therapy did in the trials that compared them. For milder depression it&#8217;s a real treatment option, and for more severe depression it belongs alongside other treatment, not instead of it.<\/p><\/aside>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"mv-ph\"><div class=\"d-set\"><b>Set<\/b> <i>2<\/i> <u>of 8<\/u><\/div><div class=\"tx\"><h2 id=\"part-2\">Anxiety and stress<\/h2><p class=\"sb\">Why a racing heart can become less frightening<\/p><div class=\"reps\" role=\"img\" aria-label=\"Set 2 of 8\"><span class=\"dn\"><\/span><span class=\"nw\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><\/div><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"a-little-calmer-within-half-an-hour\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">A little calmer, within half an hour<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you&#8217;ve ever gone for a walk to clear your head after a stressful phone call and come back feeling slightly more like yourself, you&#8217;ve felt something researchers have measured in more than a hundred studies. <strong class=\"eqb\">On average, people feel a bit less anxious within half an hour of a single session of exercise.<\/strong><\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">It&#8217;s a small effect on how you feel in the moment, not a cure. But it&#8217;s often the first thing people notice, and it can be enough to get you through a difficult afternoon.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"over-weeks-anxiety-itself-can-ease\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Over weeks, anxiety itself can ease<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Done regularly, exercise does more than take the edge off a bad day. The largest recent summary, which pooled dozens of earlier reviews, <strong class=\"eqb\">found a moderate drop in anxiety symptoms, and gentler, shorter programs seemed to work at least as well as hard ones<\/strong>. The benefit also shows up in people with a diagnosed anxiety disorder, although the trials there are fewer and smaller.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In 2023 the World Health Organization added a recommendation that structured exercise should be considered for adults with generalized anxiety disorder or panic disorder. It&#8217;s a cautious recommendation, based on limited evidence, and it sits alongside therapy rather than replacing it. For panic in particular, a trial that compared them found cognitive behavioral therapy, a structured talking therapy, worked better than exercise on its own, and another found exercise added a little on top of therapy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"when-your-heartbeat-is-the-scary-part\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">When your heartbeat is the scary part<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">For some people, the hardest thing about exercise is how it feels. A pounding heart, fast breathing and sweating are the same sensations that come with panic, so a run can feel like the start of an attack. If that&#8217;s you, no wonder you&#8217;ve avoided it.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In small trials, <strong class=\"eqb\">a couple of weeks of regular exercise made people noticeably less afraid of those sensations<\/strong>. Your body gets to feel a racing heart again and again in a setting where nothing bad happens, and slowly stops treating it as a warning. Therapists treating panic use the same idea on purpose. Harder sessions seemed to do it faster, but that&#8217;s something to build toward, not to start with.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Our article on <a href=\"\/hypermobility-and-the-nervous-system\/#same-heartbeat-different-meaning\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">hypermobility<\/a> has more on how the same heartbeat can mean very different things, depending on how you read it.<\/p>\n\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-bd3116f4 wp-block-group-is-layout-constrained\" style=\"background-color:#fbe9ef;border-radius:18px;margin-top:4px;margin-bottom:30px;padding:24px 28px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#5e1228;margin-top:0;margin-bottom:12.5px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">IF A RACING HEART FRIGHTENS YOU<\/p>\n\n\n\n<ul class=\"wp-block-list has-text-color has-work-sans-regular-font-family\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.568), 19px);line-height:1.7\">\n<li>Start gently, and let your heart rate rise a little before you ask it to rise a lot.<\/li>\n\n\n\n<li>Tell yourself what&#8217;s happening: this is what exercise feels like.<\/li>\n\n\n\n<li>Build up over weeks, not in one go.<\/li>\n<\/ul>\n\n\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"stress-and-a-body-that-settles-faster\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Stress, and a body that settles faster<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Stress is a whole-body response, and our article on <a href=\"\/your-brain-on-stress\/\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">stress<\/a> explains how it works. Exercise seems to soften it.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In one German trial, <strong class=\"eqb\">men who trained for twelve weeks reacted less strongly to a stressful public-speaking test afterward<\/strong>, with smaller rises in stress hormones and heart rate, than men who hadn&#8217;t trained. Fitter people also tend to have hearts that settle down faster after stress, although not every study finds this.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"mv-ph\"><div class=\"d-set\"><b>Set<\/b> <i>3<\/i> <u>of 8<\/u><\/div><div class=\"tx\"><h2 id=\"part-3\">Sleep<\/h2><p class=\"sb\">What helps, how long it takes, and the evening myth<\/p><div class=\"reps\" role=\"img\" aria-label=\"Set 3 of 8\"><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"nw\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><\/div><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"sleep-improves-especially-for-those-sleeping-worst\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Sleep improves, especially for those sleeping worst<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Sleep and mood are tangled up together, so it&#8217;s no surprise that sleep is one of the places exercise helps. Regular exercise helps people sleep better, and the clearest change is in how rested they feel, more than in how many extra minutes a tracker records.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">A 2026 review of 200 trials found that <strong class=\"eqb\">the people sleeping worst had the most to gain<\/strong>, while good sleepers gained little, although the certainty of that evidence is very low. Our article on <a href=\"\/surprisingly-busy-business-of-sleeping\/#so-what-about-the-perfect-bedtime-routine\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">sleep<\/a> covers the rest of what helps, and regular physical activity is on its list.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"it-takes-weeks-not-one-night\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">It takes weeks, not one night<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">This is where a lot of people give up too soon. In a small study of women with insomnia, a workout didn&#8217;t improve that night&#8217;s sleep. Their sleep got better over sixteen weeks, and a bad night tended to mean a shorter workout the next day, not the other way around. In another trial, reaching the standard 150 minutes a week eased insomnia and lifted mood, but it took six months.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">So if you&#8217;ve tried it for a week and slept no better, that&#8217;s normal, and it isn&#8217;t a sign it won&#8217;t work for you.<\/strong><\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you&#8217;ve had insomnia for months, the treatment with the best evidence is a specific talking therapy for insomnia, called CBT-I. European sleep experts see exercise as a useful extra alongside it, not instead of it.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"the-evening-exercise-myth\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">The evening exercise myth<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">You&#8217;ve probably heard that exercising in the evening will keep you awake. For most people, it doesn&#8217;t. Reviews of the research find that <strong class=\"eqb\">evening exercise doesn&#8217;t harm sleep in healthy adults<\/strong>, and the US physical activity guidelines say that how long before bed you exercise doesn&#8217;t seem to matter.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">There&#8217;s one exception. <strong class=\"eqb\">A hard workout that ends within about an hour of bedtime may make it harder to fall asleep<\/strong>, and in wearable data from millions of nights, very hard sessions late in the evening went with slightly shorter sleep. Finishing four or more hours before bed, or keeping late sessions easy, seemed to avoid it.<\/p>\n\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-bd3116f4 wp-block-group-is-layout-constrained\" style=\"background-color:#fbe9ef;border-radius:18px;margin-top:4px;margin-bottom:30px;padding:24px 28px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#5e1228;margin-top:0;margin-bottom:12.5px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">IF SLEEP IS THE THING YOU MOST WANT TO FIX<\/p>\n\n\n\n<ul class=\"wp-block-list has-text-color has-work-sans-regular-font-family\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.568), 19px);line-height:1.7\">\n<li>Give it a few weeks before you judge whether it&#8217;s working.<\/li>\n\n\n\n<li>Choose something gentle and regular: walking, yoga and tai chi did especially well in trials with people who had insomnia.<\/li>\n\n\n\n<li>If you train hard in the evening, try to finish a few hours before bed.<\/li>\n<\/ul>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<style>.eqp .eq-kp{display:grid;grid-template-columns:auto minmax(0,1fr);gap:4px 16px;align-items:start;background:#fbe9ef;border:0;border-left:4px solid #8a1f3d;border-radius:4px 18px 18px 4px;padding:20px 26px;margin:6px 0 34px}.eqp .eq-kp .mk{grid-row:1\/3;width:40px;height:40px;border-radius:50%;background:#fff;color:#8a1f3d;display:flex;align-items:center;justify-content:center}.eqp .eq-kp .mk svg{width:21px;height:21px}.eqp .eq-kp .k{font-family:\"Work Sans\",sans-serif;font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#8a1f3d;margin:2px 0 4px}.eqp .eq-kp .t{font-family:\"Work Sans\",sans-serif;font-size:clamp(15px,calc(10.6px + .72vw),19px);font-weight:500;line-height:1.55;color:#2a2622;margin:0}@media(max-width:560px){.eqp .eq-kp{grid-template-columns:minmax(0,1fr);padding:18px 20px}.eqp .eq-kp .mk{grid-row:auto;width:34px;height:34px}}<\/style><aside class=\"eq-kp\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 3.5h11a1 1 0 0 1 1 1v15.6a.5.5 0 0 1-.78.42L12 16.4l-5.72 4.12a.5.5 0 0 1-.78-.42V4.5a1 1 0 0 1 1-1z\"\/><\/svg><\/span><p class=\"k\">Worth noting<\/p><p class=\"t\">Exercise won&#8217;t fix tonight&#8217;s sleep, but over a few weeks it helps many people feel more rested, especially people who sleep badly. An evening workout is fine, unless it&#8217;s a hard one that ends close to bedtime.<\/p><\/aside>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"mv-ph\"><div class=\"d-set\"><b>Set<\/b> <i>4<\/i> <u>of 8<\/u><\/div><div class=\"tx\"><h2 id=\"part-4\">Why it works<\/h2><p class=\"sb\">What we know, what we don&#8217;t, and the endorphin story<\/p><div class=\"reps\" role=\"img\" aria-label=\"Set 4 of 8\"><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"nw\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><\/div><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"its-probably-not-endorphins\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">It&#8217;s probably not endorphins<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The explanation you&#8217;ve most likely heard is endorphins, the body&#8217;s own opioids. <strong class=\"eqb\">The evidence for it turns out to be surprisingly thin.<\/strong><\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In a German trial, people ran for 45 minutes after taking a medicine that blocks the body&#8217;s opioids. They still felt the lift, and they still felt less anxious afterward. And endorphins in the blood don&#8217;t seem to have much effect on the brain. Opioids are released inside the brain when trained runners go for long runs, so they may play some part, but they don&#8217;t seem to be the reason.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">A more likely candidate is a group of the body&#8217;s own cannabis-like chemicals, called <em class=\"eqi\">endocannabinoids<\/em>, which rise with exercise and can reach the brain. So far, though, their role has only been proven in mice. And a runner&#8217;s high isn&#8217;t guaranteed. <strong class=\"eqb\">You don&#8217;t need one to feel better.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"brain-growth-mostly-in-mice\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Brain growth, mostly in mice<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">You may also have read that exercise grows new brain cells. In mice, running does, in the hippocampus, a part of the brain involved in memory and mood. <strong class=\"eqb\">In people, scientists still disagree about <a href=\"\/brain-101\/#do-adults-grow-new-brain-cells\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">whether adults grow new cells there at all<\/a><\/strong>, and in a trial of adults with depression, three months of exercise didn&#8217;t make the hippocampus any bigger.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">A protein that helps brain cells grow, called BDNF, does rise after each workout. But in the one trial that tested it in people with depression, it didn&#8217;t explain who got better.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"what-probably-helps-a-break-a-win-and-a-lift\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">What probably helps: a break, a win and a lift<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">The explanations with the most support are less dramatic, and more about your mind.<\/strong><\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">A break from going around in circles.<\/strong> In a 2026 study, people with depression spent less of a half-hour exercise session stuck in brooding thoughts than they did sitting still. That fits our article on <a href=\"\/overthinking\/#distraction-is-better-than-its-reputation\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">overthinking<\/a>, which found that distraction is better than its reputation, at least for the next hour.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">A sense that you can do things.<\/strong> When depression insists you can&#8217;t manage anything, finishing a walk is a small piece of evidence against it. Studies have linked feeling more able to cope with feeling less depressed, although they can&#8217;t yet show which comes first.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">Small lifts in good feelings.<\/strong> In a study that checked in with people eight times a day for a week, people with depression felt more positive after being active, even though it didn&#8217;t reduce their bad feelings. Better sleep, time outside and time with other people may add to it too.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">And expectation is part of it.<\/strong> In the few trials that tested it, believing exercise would help seemed to account for about half of the benefit people felt. That doesn&#8217;t make the benefit any less real. It just means your mind is part of the treatment too.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">Nobody knows exactly why exercise helps, and it&#8217;s unlikely to be one thing.<\/strong> You don&#8217;t need to know how it works for it to work for you!<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"mv-ph\"><div class=\"d-set\"><b>Set<\/b> <i>5<\/i> <u>of 8<\/u><\/div><div class=\"tx\"><h2 id=\"part-5\">How much, and how hard<\/h2><p class=\"sb\">Why any amount counts, and why it doesn&#8217;t have to hurt<\/p><div class=\"reps\" role=\"img\" aria-label=\"Set 5 of 8\"><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"nw\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><\/div><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"what-the-guidelines-say\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">What the guidelines say<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The World Health Organization recommends that adults get 150 to 300 minutes a week of moderate activity, like brisk walking, or 75 to 150 minutes of vigorous activity, like running, plus strength exercises on two or more days. The UK and US guidelines say much the same, and Australia&#8217;s 2026 guidelines ask for 30 minutes or more on most days.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If that sounds like a lot, the same guidelines also say that <strong class=\"eqb\">some activity is better than none, and that all of it counts<\/strong>. There&#8217;s no longer a rule that it has to come in ten-minute blocks. A few flights of stairs, the walk to the store and ten minutes of dancing in the kitchen all count toward the total.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"the-biggest-difference-is-at-the-start\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">The biggest difference is at the start<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">When researchers pooled studies that followed nearly 200,000 people for years, the drop in depression risk was steepest right at the beginning. About half the recommended amount, roughly an hour and a quarter of brisk walking a week, was linked to most of the drop seen at the full amount. Going beyond it added little.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Studies that counted steps with trackers point the same way. <strong class=\"eqb\">Around 7,000 steps a day was linked to a lower risk of depressive symptoms<\/strong>, which is a lot more reachable than the famous 10,000.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">These studies follow people rather than test anything, so they can&#8217;t prove the walking caused it. But they keep pointing in the same direction: <strong class=\"eqb\">the step from nothing to something is the big one<\/strong>.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:40px;margin-bottom:48px\"><figure class=\"ra-fig mv-do\" id=\"mv-do\"><div class=\"hd\"><p class=\"ti\">Where the difference is<\/p><p class=\"q\">Brisk walking a week, or the same amount of other activity, and the risk of developing depression. Tap a column<\/p><\/div><div class=\"cols\" role=\"group\" aria-label=\"Minutes of brisk walking a week\"><button type=\"button\" class=\"col\" data-i=\"0\" aria-pressed=\"false\"><span class=\"v\">baseline<\/span><span class=\"bar\" style=\"height:3.0%\"><\/span><span class=\"m\">none<\/span><\/button><button type=\"button\" class=\"col\" data-i=\"1\" aria-pressed=\"true\"><span class=\"v\">18% lower<\/span><span class=\"bar\" style=\"height:46.8%\"><\/span><span class=\"m\">about 75 minutes<\/span><\/button><button type=\"button\" class=\"col\" data-i=\"2\" aria-pressed=\"false\"><span class=\"v\">25% lower<\/span><span class=\"bar\" style=\"height:65.0%\"><\/span><span class=\"m\">about 150 minutes<\/span><\/button><button type=\"button\" class=\"col\" data-i=\"3\" aria-pressed=\"false\"><span class=\"v\">28% lower<\/span><span class=\"bar\" style=\"height:72.8%\"><\/span><span class=\"m\">about 300 minutes<\/span><\/button><\/div><p class=\"res\" id=\"mv-do-res\" aria-live=\"polite\">About <b>half the recommended amount<\/b> was linked to an <b>18% lower risk<\/b> of depression, most of the drop seen at the full amount.<\/p><figcaption>Fifteen studies that followed <b>191,130 adults<\/b> for years, pooled in 2022. Compared with no activity, the drop in depression risk was <b>steepest between nothing and a little<\/b>, and flattened after the recommended amount. The studies asked people how active they were, and they show a link, not proof that the activity caused it.<\/figcaption><\/figure><script>(function(){var T=[\"This is the comparison point: people who reported <b>no activity<\/b>.\",\"About <b>half the recommended amount<\/b> was linked to an <b>18% lower risk<\/b> of depression, most of the drop seen at the full amount.\",\"The <b>recommended amount<\/b> was linked to a <b>25% lower risk<\/b>.\",\"<b>Double<\/b> the recommended amount added only a little more: about <b>28% lower<\/b>, and the data at this level are thinner.\"];var f=document.getElementById(\"mv-do\");if(!f)return;var out=document.getElementById(\"mv-do-res\");var bs=f.querySelectorAll(\".cols button\");for(var i=0;i<bs.length;i++){bs[i].addEventListener(\"click\",function(){var n=+this.getAttribute(\"data-i\");out.innerHTML=T[n];for(var j=0;j<bs.length;j++){bs[j].setAttribute(\"aria-pressed\",j===n?\"true\":\"false\");}});}})();\/*>*\/<\/script><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"how-hard-should-it-feel\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">How hard should it feel?<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In trials for depression, harder exercise tended to help a bit more. But <strong class=\"eqb\">gentle movement, like walking or gentle yoga, still clearly helped<\/strong>. And in one small study of women with depression, a single easy half-hour on an exercise bike lifted their mood just as much as a hard one.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">There&#8217;s a catch with pushing hard, too. Most people enjoy exercise below the point where their breathing changes and talking starts to get difficult. Above that point, almost everyone finds it unpleasant. And how exercise feels while you&#8217;re doing it is one of the better predictors of whether people keep it up. The glow afterward, on its own, doesn&#8217;t seem to be enough.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">So it doesn&#8217;t have to hurt to work!<\/strong> If you&#8217;d like to go harder, build up to it over weeks, and let yourself set the pace.<\/p>\n\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-bd3116f4 wp-block-group-is-layout-constrained\" style=\"background-color:#fbe9ef;border-radius:18px;margin-top:4px;margin-bottom:30px;padding:24px 28px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#5e1228;margin-top:0;margin-bottom:12.5px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">TO FIND YOUR PACE<\/p>\n\n\n\n<ul class=\"wp-block-list has-text-color has-work-sans-regular-font-family\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.568), 19px);line-height:1.7\">\n<li>Start where you could still hold a conversation.<\/li>\n\n\n\n<li>If you&#8217;re gasping and hating it, slow down. You haven&#8217;t failed, you&#8217;ve found today&#8217;s limit.<\/li>\n\n\n\n<li>Count everything: the stairs, the walk to the bus, carrying the groceries home.<\/li>\n<\/ul>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:40px;margin-bottom:48px\"><figure class=\"ra-fig mv-br\" id=\"mv-br\"><div class=\"hd\"><p class=\"ti\">How hard should it feel?<\/p><p class=\"q\">Pick the breathing that matches how you usually exercise<\/p><\/div><div class=\"scale\" role=\"group\" aria-label=\"How hard\"><button type=\"button\" class=\"z z0\" data-i=\"0\" aria-pressed=\"false\"><span class=\"zk\">breathing easily<\/span><span class=\"zb\">You can talk in full sentences, or even sing.<\/span><\/button><button type=\"button\" class=\"z z1\" data-i=\"1\" aria-pressed=\"true\"><span class=\"zk\">breathing harder<\/span><span class=\"zb\">You can talk, but not sing.<\/span><\/button><button type=\"button\" class=\"z z2\" data-i=\"2\" aria-pressed=\"false\"><span class=\"zk\">breathing deeply<\/span><span class=\"zb\">You can manage a few words at a time.<\/span><\/button><button type=\"button\" class=\"z z3\" data-i=\"3\" aria-pressed=\"false\"><span class=\"zk\">out of breath<\/span><span class=\"zb\">Talking is out of the question.<\/span><\/button><\/div><div class=\"ends\" aria-hidden=\"true\"><span>gentler<\/span><span>harder<\/span><\/div><div class=\"res\" id=\"mv-br-res\" aria-live=\"polite\"><p class=\"f\">Most people still feel good here.<\/p><p class=\"n\">A good place to spend most of your time, especially when you are starting out.<\/p><\/div><p class=\"il\">The breathing and talking descriptions are a rough, everyday guide, not a measurement.<\/p><figcaption>A review of 33 studies found that <b>most people enjoy exercise below the point where their breathing changes<\/b>, responses vary widely around that point, and above it almost everyone feels worse while they are doing it. How exercise feels in the moment is one of the better predictors of whether people keep it up.<\/figcaption><\/figure><script>(function(){var D=[[\"Most people feel good at this level.\",\"Walking, gentle yoga and easy cycling live here, and in trials for depression they still clearly helped.\"],[\"Most people still feel good here.\",\"A good place to spend most of your time, especially when you are starting out.\"],[\"It varies a lot. Some people enjoy it, some hate it.\",\"Worth building toward if you like it, over weeks, and at a pace you choose.\"],[\"Almost everyone finds this unpleasant while it lasts.\",\"In trials, harder exercise helped a bit more on average, but a single easy session lifted mood as much as a hard one.\"]];var f=document.getElementById(\"mv-br\");if(!f)return;var r=document.getElementById(\"mv-br-res\");var bs=f.querySelectorAll(\".scale button\");for(var i=0;i<bs.length;i++){bs[i].addEventListener(\"click\",function(){var n=+this.getAttribute(\"data-i\");for(var j=0;j<bs.length;j++){bs[j].setAttribute(\"aria-pressed\",j===n?\"true\":\"false\");}r.children[0].textContent=D[n][0];r.children[1].textContent=D[n][1];f.setAttribute(\"data-z\",String(n));});}})();\/*>*\/<\/script><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<\/div>\n\n\n\n<style>.eqp .eq-kp{display:grid;grid-template-columns:auto minmax(0,1fr);gap:4px 16px;align-items:start;background:#fbe9ef;border:0;border-left:4px solid #8a1f3d;border-radius:4px 18px 18px 4px;padding:20px 26px;margin:6px 0 34px}.eqp .eq-kp .mk{grid-row:1\/3;width:40px;height:40px;border-radius:50%;background:#fff;color:#8a1f3d;display:flex;align-items:center;justify-content:center}.eqp .eq-kp .mk svg{width:21px;height:21px}.eqp .eq-kp .k{font-family:\"Work Sans\",sans-serif;font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#8a1f3d;margin:2px 0 4px}.eqp .eq-kp .t{font-family:\"Work Sans\",sans-serif;font-size:clamp(15px,calc(10.6px + .72vw),19px);font-weight:500;line-height:1.55;color:#2a2622;margin:0}@media(max-width:560px){.eqp .eq-kp{grid-template-columns:minmax(0,1fr);padding:18px 20px}.eqp .eq-kp .mk{grid-row:auto;width:34px;height:34px}}<\/style><aside class=\"eq-kp\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 3.5h11a1 1 0 0 1 1 1v15.6a.5.5 0 0 1-.78.42L12 16.4l-5.72 4.12a.5.5 0 0 1-.78-.42V4.5a1 1 0 0 1 1-1z\"\/><\/svg><\/span><p class=\"k\">Worth remembering<\/p><p class=\"t\">There&#8217;s no minimum. Every bit of movement counts, the biggest difference comes from going from nothing to a little, and it doesn&#8217;t have to hurt to work.<\/p><\/aside>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"mv-ph\"><div class=\"d-set\"><b>Set<\/b> <i>6<\/i> <u>of 8<\/u><\/div><div class=\"tx\"><h2 id=\"part-6\">What kind<\/h2><p class=\"sb\">The movement with the most evidence, and how to choose<\/p><div class=\"reps\" role=\"img\" aria-label=\"Set 6 of 8\"><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"nw\"><\/span><span class=\"up\"><\/span><span class=\"up\"><\/span><\/div><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"the-most-studied-walking-strength-and-yoga\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">The most studied: walking, strength and yoga<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you like having a starting point, <strong class=\"eqb\">the kinds of movement with the most research behind them for depression are walking or jogging, strength training and yoga<\/strong>. All three helped by a moderate amount in the big comparison of 218 trials. Walking seems to help whether it&#8217;s indoors or outdoors, alone or in a group, short or long.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Strength training deserves a special mention. <strong class=\"eqb\">It helped with depression even in people who didn&#8217;t get noticeably stronger<\/strong>, and along with yoga, it was the kind people were least likely to drop out of.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Yoga counts too, if you&#8217;ve ever wondered. The trials used yoga with real movement in it, not only breathing or meditation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"dance-tai-chi-and-team-sports\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Dance, tai chi and team sports<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Dance came out on top in that big comparison, but that result rests on five small trials, mostly with young women, so it&#8217;s promising rather than proven. Tai chi and qigong, the slow, flowing movement practices from China, helped too, and in a review that compared tai chi with ordinary exercise, it did slightly better for anxiety and low mood.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">Team sports come with their own extra: other people.<\/strong> People who play in a team or a club tend to report better mental health than people who exercise alone, probably partly because of the belonging that comes with it, although most of that research can&#8217;t prove cause.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:8px;margin-bottom:40px\"><aside class=\"ra-ff\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.6\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M12 3.5l1.9 5.1 5.1 1.9-5.1 1.9L12 17.5l-1.9-5.1-5.1-1.9 5.1-1.9zM18.5 15.5l.8 2 2 .8-2 .8-.8 2-.8-2-2-.8 2-.8z\"\/><\/svg><\/span><p class=\"k\">Fun fact<\/p><p class=\"t\">In a US survey of 1.2 million adults, people who exercised reported about one and a half fewer bad mental health days a month than similar people who didn\u2019t, and team sports showed the biggest difference of any activity. It\u2019s a survey, so it can\u2019t show that the exercise caused it.<\/p><\/aside><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:40px;margin-bottom:48px\"><figure class=\"ra-fig mv-kd\" id=\"mv-kd\"><div class=\"hd\"><p class=\"ti\">What kind of movement?<\/p><p class=\"q\">How much each kind eased depression, compared with control groups. Tap one to read more<\/p><\/div><ul class=\"rows\"><li><button type=\"button\" class=\"row few\" data-i=\"0\" aria-pressed=\"false\"><span class=\"kl\">dance<\/span><span class=\"tr\"><span class=\"tk\" style=\"left:14.3%\"><span class=\"tl\">small<\/span><\/span><span class=\"tk\" style=\"left:35.7%\"><span class=\"tl\">moderate<\/span><\/span><span class=\"tk\" style=\"left:57.1%\"><span class=\"tl\">large<\/span><\/span><span class=\"ci\" style=\"left:40.0%;width:57.1%\"><\/span><span class=\"dot\" style=\"left:68.6%\"><\/span><\/span><\/button><\/li><li><button type=\"button\" class=\"row\" data-i=\"1\" aria-pressed=\"true\"><span class=\"kl\">walking or jogging<\/span><span class=\"tr\"><span class=\"tk\" style=\"left:14.3%\"><span class=\"tl\">small<\/span><\/span><span class=\"tk\" style=\"left:35.7%\"><span class=\"tl\">moderate<\/span><\/span><span class=\"tk\" style=\"left:57.1%\"><span class=\"tl\">large<\/span><\/span><span class=\"ci\" style=\"left:32.1%;width:25.0%\"><\/span><span class=\"dot\" style=\"left:44.3%\"><\/span><\/span><\/button><\/li><li><button type=\"button\" class=\"row\" data-i=\"2\" aria-pressed=\"false\"><span class=\"kl\">yoga<\/span><span class=\"tr\"><span class=\"tk\" style=\"left:14.3%\"><span class=\"tl\">small<\/span><\/span><span class=\"tk\" style=\"left:35.7%\"><span class=\"tl\">moderate<\/span><\/span><span class=\"tk\" style=\"left:57.1%\"><span class=\"tl\">large<\/span><\/span><span class=\"ci\" style=\"left:25.7%;width:26.4%\"><\/span><span class=\"dot\" style=\"left:39.3%\"><\/span><\/span><\/button><\/li><li><button type=\"button\" class=\"row\" data-i=\"3\" aria-pressed=\"false\"><span class=\"kl\">strength training<\/span><span class=\"tr\"><span class=\"tk\" style=\"left:14.3%\"><span class=\"tl\">small<\/span><\/span><span class=\"tk\" style=\"left:35.7%\"><span class=\"tl\">moderate<\/span><\/span><span class=\"tk\" style=\"left:57.1%\"><span class=\"tl\">large<\/span><\/span><span class=\"ci\" style=\"left:20.7%;width:28.6%\"><\/span><span class=\"dot\" style=\"left:35.0%\"><\/span><\/span><\/button><\/li><li><button type=\"button\" class=\"row\" data-i=\"4\" aria-pressed=\"false\"><span class=\"kl\">mixed aerobic<\/span><span class=\"tr\"><span class=\"tk\" style=\"left:14.3%\"><span class=\"tl\">small<\/span><\/span><span class=\"tk\" style=\"left:35.7%\"><span class=\"tl\">moderate<\/span><\/span><span class=\"tk\" style=\"left:57.1%\"><span class=\"tl\">large<\/span><\/span><span class=\"ci\" style=\"left:17.1%;width:26.5%\"><\/span><span class=\"dot\" style=\"left:30.7%\"><\/span><\/span><\/button><\/li><li><button type=\"button\" class=\"row\" data-i=\"5\" aria-pressed=\"false\"><span class=\"kl\">tai chi or qigong<\/span><span class=\"tr\"><span class=\"tk\" style=\"left:14.3%\"><span class=\"tl\">small<\/span><\/span><span class=\"tk\" style=\"left:35.7%\"><span class=\"tl\">moderate<\/span><\/span><span class=\"tk\" style=\"left:57.1%\"><span class=\"tl\">large<\/span><\/span><span class=\"ci\" style=\"left:15.0%;width:31.4%\"><\/span><span class=\"dot\" style=\"left:30.0%\"><\/span><\/span><\/button><\/li><\/ul><div class=\"leg\" aria-hidden=\"true\"><span class=\"lg\"><span class=\"dot\"><\/span>best estimate<\/span><span class=\"lg\"><span class=\"ci\"><\/span>range it probably falls in<\/span><\/div><div class=\"res\" id=\"mv-kd-res\" aria-live=\"polite\"><p class=\"k\">walking or jogging<\/p><p class=\"t\">One of the most studied, and the only kind the reviewers rated above very low confidence. It seemed to work indoors or out, alone or in a group.<\/p><p class=\"m\">1,210 people in the trials \u00b7 confidence in the estimate: low<\/p><\/div><figcaption>A 2024 review of <b>218 trials<\/b> in adults with depression compared each kind of exercise with control conditions such as usual care or stretching. <b>Walking or jogging, yoga and strength training<\/b> have the most research behind them, and all helped by a moderate amount. The reviewers rated their confidence low or very low, mostly because people in exercise trials know what they are doing, and because many trials were small.<\/figcaption><\/figure><script>(function(){var D=[[\"dance\",\"The biggest effect, but from only five small trials, mostly with young women. Promising rather than proven.\",\"107 people in the trials \u00b7 confidence in the estimate: very low\"],[\"walking or jogging\",\"One of the most studied, and the only kind the reviewers rated above very low confidence. It seemed to work indoors or out, alone or in a group.\",\"1,210 people in the trials \u00b7 confidence in the estimate: low\"],[\"yoga\",\"Yoga with real movement in it. Along with strength training, it was the kind people were least likely to drop out of.\",\"1,047 people in the trials \u00b7 confidence in the estimate: very low\"],[\"strength training\",\"Helped even in people who did not get noticeably stronger, and people were less likely to drop out.\",\"643 people in the trials \u00b7 confidence in the estimate: very low\"],[\"mixed aerobic\",\"Classes and programs that mix different kinds of cardio, such as cycling, circuits and aerobics.\",\"1,286 people in the trials \u00b7 confidence in the estimate: very low\"],[\"tai chi or qigong\",\"Slow, flowing movement practices from China. A gentle, low-impact option.\",\"343 people in the trials \u00b7 confidence in the estimate: very low\"]];var f=document.getElementById(\"mv-kd\");if(!f)return;var r=document.getElementById(\"mv-kd-res\");var bs=f.querySelectorAll(\".rows button\");for(var i=0;i<bs.length;i++){bs[i].addEventListener(\"click\",function(){var n=+this.getAttribute(\"data-i\");for(var j=0;j<bs.length;j++){bs[j].setAttribute(\"aria-pressed\",j===n?\"true\":\"false\");}r.children[0].textContent=D[n][0];r.children[1].textContent=D[n][1];r.children[2].textContent=D[n][2];});}})();\/*>*\/<\/script><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"outside-if-you-can\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Outside, if you can<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">Moving outdoors may add something.<\/strong> In trials of outdoor activities such as group walks in green spaces, low mood improved by a moderate amount. In one small study, a 90-minute walk in nature reduced brooding thoughts, while a city walk didn&#8217;t. The UK&#8217;s depression guideline even notes that the benefit of activity may be greater outdoors.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"with-others-or-on-your-own\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">With others, or on your own<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In research on depression, exercising in a group, or with someone guiding you, shows bigger effects than exercising alone and unsupervised. A guided group program is also what the UK guideline recommends. But the largest comparison of depression trials found group and solo exercise worked about the same overall, so <strong class=\"eqb\">if groups aren&#8217;t for you, going alone still works<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The World Health Organization found no good evidence that one type of activity beats another for health overall. So choose by what you enjoy, what you can get to, and what fits into your week.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"mv-ph\"><div class=\"d-set\"><b>Set<\/b> <i>7<\/i> <u>of 8<\/u><\/div><div class=\"tx\"><h2 id=\"part-7\">Why starting is so hard<\/h2><p class=\"sb\">And what makes it easier<\/p><div class=\"reps\" role=\"img\" aria-label=\"Set 7 of 8\"><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"nw\"><\/span><span class=\"up\"><\/span><\/div><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"the-trap\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">The trap<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">This is the cruel part. When researchers asked people with serious mental health problems what stopped them exercising, <strong class=\"eqb\">the most common answers were low mood and stress, the very things they hoped exercise would help<\/strong>. <strong class=\"eqb\">It isn&#8217;t laziness!!<\/strong><\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Depression drains energy and the belief that anything will help, and stress eats the time and headspace you&#8217;d need to plan it. Our article on <a href=\"\/dopamine-addiction-everyday-habits\/#this-is-also-why-stress-matters\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">dopamine<\/a> describes the same thing: when people are overwhelmed, the habits that usually help them cope get harder to reach.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">So if you haven&#8217;t managed it, you haven&#8217;t failed at something easy.<\/strong> Starting while you&#8217;re low or stressed is hard, so the plan has to fit the week you&#8217;re actually having.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"when-your-body-is-the-thing-youre-dreading\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">When your body is the thing you&#8217;re dreading<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">For many people, the hardest part isn&#8217;t the movement, it&#8217;s being seen. If comments about your weight or your body have made gyms or sports feel unsafe, <strong class=\"eqb\">of course you&#8217;d want to stay away<\/strong>. Studies of weight stigma find that people who have been on the receiving end are more likely to want to avoid exercise, whatever their size.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Those studies found something else, too. The comments do the most damage when people come to believe them about themselves. If you&#8217;ve started saying those things to yourself, that&#8217;s worth working on, and therapy can help. In the meantime, you don&#8217;t need a gym at all.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">How fast you go matters as well. In one small experiment, heavier women enjoyed a walk at their own pace as much as anyone, but when the pace was pushed just 10% faster, their enjoyment dropped. <strong class=\"eqb\">Set your own pace, not the class&#8217;s.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"what-makes-it-easier-to-start-and-to-keep-going\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">What makes it easier to start, and to keep going<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The good news is that there&#8217;s solid research on how people build movement into their lives, and <strong class=\"eqb\">most of it is about making it easier, not about trying harder<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-bd3116f4 wp-block-group-is-layout-constrained\" style=\"background-color:#fbe9ef;border-radius:18px;margin-top:4px;margin-bottom:30px;padding:24px 28px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#5e1228;margin-top:0;margin-bottom:12.5px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WHAT HELPS<\/p>\n\n\n\n<ul class=\"wp-block-list has-text-color has-work-sans-regular-font-family\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.568), 19px);line-height:1.7\">\n<li>Start smaller than feels worthwhile, and build up over weeks.<\/li>\n\n\n\n<li>Decide when, where and what, with a plan B for the bad days.<\/li>\n\n\n\n<li>Tie it to something you already do every day.<\/li>\n\n\n\n<li>Keep track of it, alongside a simple goal.<\/li>\n\n\n\n<li>Get someone on your side: a friend, a class, or a professional.<\/li>\n\n\n\n<li>Give it a few months before you decide whether it&#8217;s working.<\/li>\n<\/ul>\n\n\n<\/div>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Starting small isn&#8217;t cheating. When researchers looked at what kept inactive adults moving six months later, starting small and building up, a concrete plan, reminders, and rewarding yourself were among the things that made the difference.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Plans that spell out &#8220;when this happens, I&#8217;ll do that&#8221; give a small but real boost, especially when they include a plan B for the day it rains. Our article on <a href=\"\/if-then-plans\/\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">if-then plans<\/a> shows how to make one. Tying movement to something you already do, like a walk after lunch, gives the habit a cue. And <strong class=\"eqb\">missing a day doesn&#8217;t reset anything<\/strong>. Our article on <a href=\"\/how-long-to-form-a-habit\/#missing-a-day-does-not-reset-the-clock\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">habits<\/a> explains why being consistent over the weeks matters more than a perfect streak.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Having someone on your side matters more than people expect. In trials for depression, about four in five people stuck with their exercise program, and those supported by a physical therapist or an exercise physiologist were more likely to stay. Even a friend who checks in helps: in one review, exercising at home with someone in touch beat exercising at home with no contact at all.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Encouragement on its own isn&#8217;t always enough, though. In a UK trial, phone calls and a few meetings to encourage people with depression to be more active got them moving more, but didn&#8217;t lift their depression. <strong class=\"eqb\">The trials that worked mostly gave people a real program, often a supervised one.<\/strong> If you can get one, through your doctor, a gym with trainers, or a local class, it&#8217;s worth taking.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:40px;margin-bottom:48px\"><figure class=\"ra-fig mv-bp\" id=\"mv-bp\"><div class=\"hd\"><p class=\"ti\">What\u2019s getting in the way?<\/p><p class=\"q\">Pick the one that sounds most like you<\/p><\/div><div class=\"chips\" role=\"group\" aria-label=\"What is getting in the way\"><button type=\"button\" data-i=\"0\" aria-pressed=\"true\">I feel too low to start<\/button><button type=\"button\" data-i=\"1\" aria-pressed=\"false\">I start, then stop<\/button><button type=\"button\" data-i=\"2\" aria-pressed=\"false\">I feel judged at the gym<\/button><button type=\"button\" data-i=\"3\" aria-pressed=\"false\">I don\u2019t have time<\/button><button type=\"button\" data-i=\"4\" aria-pressed=\"false\">I hate exercise<\/button><button type=\"button\" data-i=\"5\" aria-pressed=\"false\">I\u2019m exhausted<\/button><button type=\"button\" data-i=\"6\" aria-pressed=\"false\">I have pain or a condition<\/button><button type=\"button\" data-i=\"7\" aria-pressed=\"false\">I have no one to go with<\/button><\/div><div class=\"mv-mob\"><label class=\"mv-lab\" for=\"mv-bp-sel\">Choose one<\/label><select class=\"mv-sel\" id=\"mv-bp-sel\"><option value=\"0\" selected>I feel too low to start<\/option><option value=\"1\">I start, then stop<\/option><option value=\"2\">I feel judged at the gym<\/option><option value=\"3\">I don\u2019t have time<\/option><option value=\"4\">I hate exercise<\/option><option value=\"5\">I\u2019m exhausted<\/option><option value=\"6\">I have pain or a condition<\/option><option value=\"7\">I have no one to go with<\/option><\/select><\/div><div class=\"card\" id=\"mv-bp-card\" aria-live=\"polite\"><p class=\"lb\">One thing to try<\/p><p class=\"s\">Pick something so small it feels almost silly, like walking to the end of the street and back.<\/p><p class=\"lb\">Why<\/p><p class=\"w\">Any amount counts, and the biggest difference comes from going from nothing to a little.<\/p><\/div><figcaption>Low mood and stress are the <b>most common reasons<\/b> people with mental health problems give for not exercising. The steps here come from the research in this article: <b>start small<\/b>, tie it to a cue, choose what feels all right, and get someone on your side.<\/figcaption><\/figure><script>(function(){var D=[[\"Pick something so small it feels almost silly, like walking to the end of the street and back.\",\"Any amount counts, and the biggest difference comes from going from nothing to a little.\"],[\"Tie it to something you already do every day, like a walk straight after lunch, and aim for most days, not every day.\",\"A cue makes it easier to repeat, and in a study of how habits form, missing one day made no real difference.\"],[\"Skip the gym. Walk, dance at home, or try a beginners\u2019 class where everyone is new.\",\"You don\u2019t need a gym at all, and going at a pace someone else sets can make exercise feel worse. Set your own.\"],[\"Look for five or ten minutes you already have: the stairs, a longer way to the bus, a walk during a phone call.\",\"There\u2019s no minimum block of time any more. Short bursts all count toward the total.\"],[\"Choose what feels all right while you\u2019re doing it, even if it doesn\u2019t look like exercise: gardening, dancing, walking with a friend.\",\"How exercise feels in the moment predicts whether people keep going. The glow afterward isn\u2019t enough on its own.\"],[\"Notice how you feel a day or two after activity, not just during it.\",\"If activity leaves you much worse a day or two later, that needs pacing and a doctor, not more exercise. Part eight explains why.\"],[\"Start low and go slow, and if you can, get a plan from a physical therapist.\",\"Movement usually still helps with pain and long-term conditions, but the kind and the pace matter more. Some soreness early on is common.\"],[\"Ask one person to check in with you, or look for a local class or a walking group.\",\"In one review, exercising at home with someone in touch beat exercising at home alone, and support from a professional helped people keep going.\"]];var f=document.getElementById(\"mv-bp\");if(!f)return;var c=document.getElementById(\"mv-bp-card\");var bs=f.querySelectorAll(\".chips button\"),sl=document.getElementById(\"mv-bp-sel\");function show(n){for(var j=0;j<bs.length;j++){bs[j].setAttribute(\"aria-pressed\",j===n?\"true\":\"false\");}if(sl){sl.value=String(n);}c.children[1].textContent=D[n][0];c.children[3].textContent=D[n][1];}for(var i=0;i<bs.length;i++){bs[i].addEventListener(\"click\",function(){show(+this.getAttribute(\"data-i\"));});}if(sl){sl.addEventListener(\"change\",function(){show(+this.value);});}})();\/*>*\/<\/script><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<\/div>\n\n\n\n<style>.eqp .eq-kp{display:grid;grid-template-columns:auto minmax(0,1fr);gap:4px 16px;align-items:start;background:#fbe9ef;border:0;border-left:4px solid #8a1f3d;border-radius:4px 18px 18px 4px;padding:20px 26px;margin:6px 0 34px}.eqp .eq-kp .mk{grid-row:1\/3;width:40px;height:40px;border-radius:50%;background:#fff;color:#8a1f3d;display:flex;align-items:center;justify-content:center}.eqp .eq-kp .mk svg{width:21px;height:21px}.eqp .eq-kp .k{font-family:\"Work Sans\",sans-serif;font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#8a1f3d;margin:2px 0 4px}.eqp .eq-kp .t{font-family:\"Work Sans\",sans-serif;font-size:clamp(15px,calc(10.6px + .72vw),19px);font-weight:500;line-height:1.55;color:#2a2622;margin:0}@media(max-width:560px){.eqp .eq-kp{grid-template-columns:minmax(0,1fr);padding:18px 20px}.eqp .eq-kp .mk{grid-row:auto;width:34px;height:34px}}<\/style><aside class=\"eq-kp\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 3.5h11a1 1 0 0 1 1 1v15.6a.5.5 0 0 1-.78.42L12 16.4l-5.72 4.12a.5.5 0 0 1-.78-.42V4.5a1 1 0 0 1 1-1z\"\/><\/svg><\/span><p class=\"k\">Worth noting<\/p><p class=\"t\">Finding it hard to start isn&#8217;t a flaw in you. Start smaller than feels worthwhile, decide when and where, and get someone on your side.<\/p><\/aside>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"mv-ph\"><div class=\"d-set\"><b>Set<\/b> <i>8<\/i> <u>of 8<\/u><\/div><div class=\"tx\"><h2 id=\"part-8\">When it&#8217;s not that simple<\/h2><p class=\"sb\">Crashes, compulsion, pain, and other times the usual advice doesn&#8217;t fit<\/p><div class=\"reps\" role=\"img\" aria-label=\"Set 8 of 8\"><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"dn\"><\/span><span class=\"nw\"><\/span><\/div><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"when-just-exercise-is-the-wrong-advice\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">When &#8220;just exercise&#8221; is the wrong advice<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Most of this article assumes that more movement is good for you. For some people, at some times, it isn&#8217;t, and being told to exercise can feel like being told your problem isn&#8217;t real. <strong class=\"eqb\">If any of the situations below sound like you, the right plan looks different.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"if-youre-very-depressed\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">If you&#8217;re very depressed<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">When depression is severe, getting out of bed can be the whole day&#8217;s effort, and a plan to run three times a week can turn into one more thing to fail at. Guidelines put other treatments first for severe depression, and treat exercise as something to add once things are moving. If you&#8217;re in that place, <strong class=\"eqb\">the most useful next step is talking to a doctor or a therapist<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If neither is within reach right now, because of cost, a waiting list or where you live, a peer support group or a free online program can be a start, and you can find the crisis lines and emergency numbers for your country on <a href=\"\/crisis-helplines\/\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">our helplines page<\/a>. And if you&#8217;re thinking about ending your life, please tell someone today, and call your local emergency number if you&#8217;re in danger now.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"if-activity-makes-you-crash-a-day-or-two-later\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">If activity makes you crash a day or two later<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Some people feel fine while they&#8217;re active and then much worse a day or two later, with symptoms that can last days or weeks. This is called <em class=\"eqi\">post-exertional malaise<\/em>. It&#8217;s the core feature of ME\/CFS, sometimes called chronic fatigue syndrome, and it also happens in some people with long COVID.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">If that&#8217;s you, pushing through makes it worse.<\/strong> The World Health Organization&#8217;s guidance on long COVID and NICE&#8217;s guideline on ME\/CFS in the UK both advise against graded exercise, where activity goes up by a fixed amount each week, for people who crash this way, and the US CDC warns that ordinary exercise advice can harm people with ME\/CFS. What they recommend instead is pacing: learning your limits and staying inside them, ideally with help from a team that knows the condition. <strong class=\"eqb\">Please don&#8217;t let anyone, this article included, talk you into doing more.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"if-exercise-has-become-a-rule-you-cant-break\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">If exercise has become a rule you can&#8217;t break<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">For some people, exercise stops being something that helps and becomes something they have to do. Warning signs include feeling that you have to exercise to &#8220;earn&#8221; food, feeling guilty or anxious when you miss a session, and exercising through injury. Compulsive exercise is especially common alongside eating disorders: in one inpatient program, nearly half the people being treated for an eating disorder were exercising compulsively.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If this sounds familiar, <strong class=\"eqb\">it&#8217;s worth talking to a doctor or an eating disorder service, even if you don&#8217;t think your eating is a problem<\/strong>. It also helps to notice why you move. Exercising to change how your body looks, or because you feel you have to, tends to go with feeling worse about it, while moving for enjoyment or health tends to go with feeling better.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"if-your-body-needs-a-different-plan\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">If your body needs a different plan<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you live with pain, hypermobility or a long-term health condition, <strong class=\"eqb\">movement usually still helps, but the kind and the pace matter more<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">For chronic pain, exercise tends to help a little with pain and daily life, and it rarely causes harm. Some muscle soreness in the first weeks is common and usually settles.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">For hypermobility, specialists advise starting low and going slow: light strength and control work, built up gradually, ideally with a physical therapist, and avoiding high-impact and contact sports if your joints are unstable. Our <a href=\"\/hypermobility-and-the-nervous-system\/#fear-of-movement-and-thoughts-that-run-ahead\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">hypermobility article<\/a> explains how fear of movement builds up, and how to tell a movement that&#8217;s unsafe from one that has only come to feel dangerous.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you&#8217;re pregnant or have just had a baby, the World Health Organization recommends staying active throughout, unless there&#8217;s a medical reason not to, and exercise during pregnancy is linked to less depression during pregnancy. After 65, it adds balance and strength work on three or more days a week, which also helps prevent falls. For children and teenagers, it recommends an average of an hour a day, and in trials activity eased teenagers&#8217; low mood a little, most clearly in those who were already struggling.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Around menopause, exercise helps with low mood, but it hasn&#8217;t been shown to reduce hot flashes. Our article on <a href=\"\/perimenopause-and-mood\/#movement-and-sleep\" style=\"color:#8a1f3d;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#f4c2cf\">perimenopause and mood<\/a> has more.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"do-you-need-a-doctors-okay-first\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Do you need a doctor&#8217;s okay first?<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Usually not! Guidelines say <strong class=\"eqb\">most people don&#8217;t need a medical check before starting light or moderate activity<\/strong>, up to about the level of brisk walking, and that building up gradually carries very little risk.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you have a known heart, kidney or metabolic condition such as diabetes, check with your doctor first, especially before anything vigorous. And if you notice new symptoms as you do more, such as chest pain or unusual breathlessness, <strong class=\"eqb\">stop and get them checked<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"why-your-therapist-keeps-bringing-it-up-aka-me\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Why your therapist keeps bringing it up (aka me)<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Yes, I&#8217;m the one who keeps asking whether you&#8217;ve been outside this week. By now some of my clients could probably say it along with me. I know how it can sound. <strong class=\"eqb\">I don&#8217;t think a walk will fix what brought you in<\/strong>, and I&#8217;m not brushing off what you&#8217;re going through.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">I keep asking because movement has good research behind it, and you can do it on your own, between sessions, usually for free. On the days you manage even a little, anxiety often eases, sleep comes a bit easier and your mood can lift. Those are a lot of the things people come to therapy hoping for.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">So the question is smaller than it sounds. What could the tiniest version look like for you this week? Maybe one walk around the block, or a few minutes of stretching on the living room floor. And if the honest answer right now is &#8220;nothing,&#8221; that&#8217;s okay to tell me. It&#8217;s useful to know, and we can start from there.<\/p>\n\n\n<\/div>\n\n\n\n<style>.eqp .eq-kp{display:grid;grid-template-columns:auto minmax(0,1fr);gap:4px 16px;align-items:start;background:#fbe9ef;border:0;border-left:4px solid #8a1f3d;border-radius:4px 18px 18px 4px;padding:20px 26px;margin:6px 0 34px}.eqp .eq-kp .mk{grid-row:1\/3;width:40px;height:40px;border-radius:50%;background:#fff;color:#8a1f3d;display:flex;align-items:center;justify-content:center}.eqp .eq-kp .mk svg{width:21px;height:21px}.eqp .eq-kp .k{font-family:\"Work Sans\",sans-serif;font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#8a1f3d;margin:2px 0 4px}.eqp .eq-kp .t{font-family:\"Work Sans\",sans-serif;font-size:clamp(15px,calc(10.6px + .72vw),19px);font-weight:500;line-height:1.55;color:#2a2622;margin:0}@media(max-width:560px){.eqp .eq-kp{grid-template-columns:minmax(0,1fr);padding:18px 20px}.eqp .eq-kp .mk{grid-row:auto;width:34px;height:34px}}<\/style><aside class=\"eq-kp\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 3.5h11a1 1 0 0 1 1 1v15.6a.5.5 0 0 1-.78.42L12 16.4l-5.72 4.12a.5.5 0 0 1-.78-.42V4.5a1 1 0 0 1 1-1z\"\/><\/svg><\/span><p class=\"k\">Worth remembering<\/p><p class=\"t\">If the usual &#8220;just exercise&#8221; advice doesn&#8217;t fit you, that doesn&#8217;t make your problem any less real. The right plan looks different, and it can start from wherever you are this week, even if that&#8217;s nothing yet.<\/p><\/aside>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"a-place-to-start\" style=\"color:#6d1a34;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">A place to start<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">You don&#8217;t have to become a different kind of person to get the benefit of any of this. A short walk counts. A slow one counts. So does the class you only went to because a friend dragged you along.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">What the research keeps pointing to is small, regular and something you don&#8217;t hate. And on the days when even that is too much, don&#8217;t beat yourself up. <strong class=\"eqb\">Make it smaller.<\/strong> Tomorrow, the walk to the end of the street is a perfectly good start.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-f86ed65e wp-block-group-is-layout-constrained\" style=\"background-color:#fdf3f6;border-color:#f3d6de;border-width:1.5px;border-style:solid;border-radius:20px;margin-top:46px;margin-bottom:46px;padding:34px 38px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#4f1025;margin-top:0;margin-bottom:12px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">COOL-DOWN: WHAT THE RESEARCH&nbsp;SUPPORTS<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Three findings in this article are the most consistent. Exercise reduces symptoms of depression by a moderate amount, and in the trials that compared them directly, it did about as well as talking therapy. Any amount of activity is better than none, and the biggest drop in depression risk comes between doing nothing and doing a little. And for people who crash after exertion, as in ME\/CFS and some long COVID, graded exercise is advised against by international and national guidelines.<\/p>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-7c590e6f wp-block-group-is-layout-constrained\" style=\"background-color:#fbf4e6;border-color:#eedcb9;border-width:1.5px;border-style:solid;border-radius:20px;margin-top:0;margin-bottom:46px;padding:34px 38px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#4f1025;margin-top:0;margin-bottom:12px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WORTH BEING CLEAR ABOUT<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Most exercise trials can&#8217;t be blinded: you know whether you&#8217;re exercising, so hope and expectation are part of every result, and many of the trials are small. Few follow people for longer than a few months, so how long the benefit lasts, and who gains most, are still open questions. Much of what&#8217;s known about how much to do comes from studies that follow people over time, which show links rather than proof.<\/p>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-50ae14a5 wp-block-group-is-layout-constrained\" style=\"background-color:#faf8f3;border-color:#e8e1d5;border-width:1.5px;border-style:solid;border-radius:18px;margin-top:34px;margin-bottom:44px;padding:30px 34px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:14px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">REFERENCES<\/p>\n\n\n\n<ol class=\"wp-block-list has-text-color has-work-sans-regular-font-family\" style=\"color:#524a42;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.17), 15.5px);line-height:1.7\">\n<li><a href=\"https:\/\/www.psychiatry.org\/patients-families\/eating-disorders\/what-are-eating-disorders\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">American Psychiatric Association (US). (2026). <em>What are eating disorders?<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.health.gov.au\/topics\/physical-activity\/24-hour-movement-guidelines-for-all-australians\/recommendations-for-adults-18-to-64-years\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Australian Government Department of Health, Disability and Ageing. (2026). <em>Australia\u2019s 24-hour movement guidelines: Recommendations for adults (18 to 64 years)<\/em>.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1111\/joim.20109\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Ballin, M., Ekblom, \u00d6., Nordstr\u00f6m, A., Ahlqvist, V. H., &amp; Nordstr\u00f6m, P. (2025). Overstated association between adolescent physical fitness and adulthood depression risk due to familial factors. <em>Journal of Internal Medicine, 298<\/em>(3), 200-213.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.5664\/jcsm.2930\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Baron, K. G., Reid, K. J., &amp; Zee, P. C. (2013). Exercise to improve sleep in insomnia: Exploration of the bidirectional effects. <em>Journal of Clinical Sleep Medicine, 9<\/em>(8), 819-824.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1080\/17437199.2011.560095\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">B\u00e9langer-Gravel, A., Godin, G., &amp; Amireault, S. (2013). A meta-analytic review of the effect of implementation intentions on physical activity. <em>Health Psychology Review, 7<\/em>(1), 23-54.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1001\/jamanetworkopen.2024.51208\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Bizzozero-Peroni, B., D\u00edaz-Go\u00f1i, V., Jim\u00e9nez-L\u00f3pez, E., Rodr\u00edguez-Guti\u00e9rrez, E., Sequ\u00ed-Dom\u00ednguez, I., N\u00fa\u00f1ez de Arenas-Arroyo, S., L\u00f3pez-Gil, J. F., Mart\u00ednez-Vizca\u00edno, V., &amp; Mesas, A. E. (2024). Daily step count and depression in adults: A systematic review and meta-analysis. <em>JAMA Network Open, 7<\/em>(12), Article e2451208.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1097\/PSY.0b013e318148c19a\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Blumenthal, J. A., Babyak, M. A., Doraiswamy, P. M., Watkins, L., Hoffman, B. M., Barbour, K. A., Herman, S., Craighead, W. E., Brosse, A. L., Waugh, R., Hinderliter, A., &amp; Sherwood, A. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. <em>Psychosomatic Medicine, 69<\/em>(7), 587-596.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1093\/cercor\/bhn013\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., Valet, M., Berthele, A., &amp; Tolle, T. R. (2008). The runner&#8217;s high: Opioidergic mechanisms in the human brain. <em>Cerebral Cortex, 18<\/em>(11), 2523-2531.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.stem.2018.03.015\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Boldrini, M., Fulmore, C. A., Tartt, A. N., Simeon, L. R., Pavlova, I., Poposka, V., Rosoklija, G. B., Stankov, A., Arango, V., Dwork, A. J., Hen, R., &amp; Mann, J. J. (2018). Human hippocampal neurogenesis persists throughout aging. <em>Cell Stem Cell, 22<\/em>(4), 589-599.e5.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1073\/pnas.1510459112\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., &amp; Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. <em>Proceedings of the National Academy of Sciences, 112<\/em>(28), 8567-8572.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1136\/bjsports-2019-101242\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Brinsley, J., Schuch, F., Lederman, O., Girard, D., Smout, M., Immink, M. A., Stubbs, B., Firth, J., Davison, K., &amp; Rosenbaum, S. (2021). 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Influence of exercise intensity for improving depressed mood in depression: A dose-response study. <em>Behavior Therapy, 47<\/em>(4), 527-537.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1037\/a0016136\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Michie, S., Abraham, C., Whittington, C., McAteer, J., &amp; Gupta, S. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression. <em>Health Psychology, 28<\/em>(6), 690-701.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1136\/bjsports-2025-110301\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Munro, N. R., Teague, S., Somoray, K., Simpson, A., Budden, T., Jackson, B., Rebar, A., &amp; Dimmock, J. (2026). Effect of exercise on depression and anxiety symptoms: Systematic umbrella review with meta-meta-analysis. <em>British Journal of Sports Medicine, 60<\/em>(8), 590-599.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nice.org.uk\/guidance\/ng206\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">National Institute for Health and Care Excellence (UK). (2021). <em>Myalgic encephalomyelitis (or encephalopathy)\/chronic fatigue syndrome: Diagnosis and management<\/em> (NG206).<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nice.org.uk\/guidance\/ng222\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">National Institute for Health and Care Excellence (UK). (2022). <em>Depression in adults: Treatment and management<\/em> (NICE guideline NG222).<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1136\/bmj-2023-075847\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Noetel, M., Sanders, T., Gallardo-G\u00f3mez, D., Taylor, P., del Pozo Cruz, B., van den Hoek, D., Smith, J. J., Mahoney, J., Spathis, J., Moresi, M., Pagano, R., Pagano, L., Vasconcellos, R., Arnott, H., Varley, B., Parker, P., Biddle, S., &amp; Lonsdale, C. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials. <em>BMJ, 384<\/em>, Article e075847.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1111\/1747-0080.12575\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Pan\u00e3o, I., &amp; Carra\u00e7a, E. V. (2020). Effects of exercise motivations on body image and eating habits\/behaviours: A systematic review. <em>Nutrition &amp; Dietetics, 77<\/em>(1), 41-59.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1001\/jamapsychiatry.2022.0609\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Pearce, M., Garcia, L., Abbas, A., Strain, T., Schuch, F. B., Golubic, R., Kelly, P., Khan, S., Utukuri, M., Laird, Y., Mok, A., Smith, A., Tainio, M., Brage, S., &amp; Woodcock, J. (2022). Association between physical activity and risk of depression: A systematic review and meta-analysis. <em>JAMA Psychiatry, 79<\/em>(6), 550-559.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.psychres.2021.114046\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Ramos-Sanchez, C. P., Schuch, F. B., Seedat, S., Louw, Q. A., Stubbs, B., Rosenbaum, S., Firth, J., van Winkel, R., &amp; Vancampfort, D. (2021). The anxiolytic effects of exercise for people with anxiety and related disorders: An update of the available meta-analytic evidence. <em>Psychiatry Research, 302<\/em>, Article 114046.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1001\/jamapediatrics.2022.5090\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Recchia, F., Bernal, J. D. K., Fong, D. Y., Wong, S. H. S., Chung, P.-K., Chan, D. K. C., Capio, C. M., Yu, C. C. W., Wong, S. W. S., Sit, C. H. P., Chen, Y.-J., Thompson, W. R., &amp; Siu, P. M. (2023). Physical activity interventions to alleviate depressive symptoms in children and adolescents: A systematic review and meta-analysis. <em>JAMA Pediatrics, 177<\/em>(2), 132-140.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1007\/s12160-015-9704-5\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Rhodes, R. E., &amp; Kates, A. (2015). Can the affective response to exercise predict future motives and physical activity behavior? A systematic review of published evidence. <em>Annals of Behavioral Medicine, 49<\/em>(5), 715-731.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1249\/MSS.0000000000000664\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Riebe, D., Franklin, B. A., Thompson, P. D., Garber, C. E., Whitfield, G. P., Magal, M., &amp; Pescatello, L. S. (2015). Updating ACSM&#8217;s recommendations for exercise preparticipation health screening. <em>Medicine &amp; Science in Sports &amp; Exercise, 47<\/em>(11), 2473-2479.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1111\/jsr.14035\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Riemann, D., Espie, C. A., Altena, E., Arnardottir, E. S., Baglioni, C., Bassetti, C. L. A., Bastien, C., Berzina, N., Bjorvatn, B., Dikeos, D., Dolenc Groselj, L., Ellis, J. G., Garcia\u2010Borreguero, D., Geoffroy, P. A., Gjerstad, M., Gon\u00e7alves, M., Hertenstein, E., Hoedlmoser, K., Hion, T., . . . Spiegelhalder, K. (2023). The European Insomnia Guideline: An update on the diagnosis and treatment of insomnia 2023. <em>Journal of Sleep Research, 32<\/em>(6), Article e14035.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1176\/appi.ajp.2018.17111194\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., Hallgren, M., Ponce De Leon, A., Dunn, A. L., Deslandes, A. C., Fleck, M. P., Carvalho, A. F., &amp; Stubbs, B. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. <em>American Journal of Psychiatry, 175<\/em>(7), 631-648.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.psyneuen.2021.105173\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Siebers, M., Biedermann, S. V., Bindila, L., Lutz, B., &amp; Fuss, J. (2021). Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans. <em>Psychoneuroendocrinology, 126<\/em>, Article 105173.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1177\/10738584211069981\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Siebers, M., Biedermann, S. V., &amp; Fuss, J. (2023). Do endocannabinoids cause the runner&#8217;s high? Evidence and open questions. <em>The Neuroscientist, 29<\/em>(3), 352-369.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1002\/da.20411\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Smits, J. A. J., Berry, A. C., Rosenfield, D., Powers, M. B., Behar, E., &amp; Otto, M. W. (2008). Reducing anxiety sensitivity with exercise. <em>Depression and Anxiety, 25<\/em>(8), 689-699.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1038\/nature25975\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Sorrells, S. F., Paredes, M. F., Cebrian-Silla, A., Sandoval, K., Qi, D., Kelley, K. W., James, D., Mayer, S., Chang, J., Auguste, K. I., Chang, E. F., Gutierrez, A. J., Kriegstein, A. R., Mathern, G. W., Oldham, M. C., Huang, E. J., Garcia-Verdugo, J. M., Yang, Z., &amp; Alvarez-Buylla, A. (2018). Human hippocampal neurogenesis drops sharply in children to undetectable levels in adults. <em>Nature, 555<\/em>(7696), 377-381.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.jad.2015.10.019\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Stubbs, B., Vancampfort, D., Rosenbaum, S., Ward, P. B., Richards, J., Soundy, A., Veronese, N., Solmi, M., &amp; Schuch, F. B. (2016). Dropout from exercise randomized controlled trials among people with depression: A meta-analysis and meta regression. <em>Journal of Affective Disorders, 190<\/em>, 457-466.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1007\/s40279-018-1015-0\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Stutz, J., Eiholzer, R., &amp; Spengler, C. M. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. <em>Sports Medicine, 49<\/em>(2), 269-287.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.jpsychires.2020.02.003\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Szuhany, K. L., &amp; Otto, M. W. (2020). Assessing BDNF as a mediator of the effects of exercise on depression. <em>Journal of Psychiatric Research, 123<\/em>, 114-118.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/odphp.health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">U.S. Department of Health and Human Services. (2018). <em>Physical Activity Guidelines for Americans<\/em> (2nd ed.).<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1038\/6368\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">van Praag, H., Kempermann, G., &amp; Gage, F. H. (1999). Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus. <em>Nature Neuroscience, 2<\/em>(3), 266-270.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1038\/oby.2010.234\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Vartanian, L. R., &amp; Novak, S. A. (2011). Internalized societal attitudes moderate the impact of weight stigma on avoidance of exercise. <em>Obesity, 19<\/em>(4), 757-762.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1177\/1359105307084318\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Vartanian, L. R., &amp; Shaprow, J. G. (2008). Effects of weight stigma on exercise motivation and behavior: A preliminary investigation among college-aged females. <em>Journal of Health Psychology, 13<\/em>(1), 131-138.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1097\/psy.0000000000001321\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Weinstein, A. A., van Aert, R. C. M., Donovan, K., Muskens, L., &amp; Kop, W. J. (2024). Affective responses to acute exercise: A meta-analysis of the potential beneficial effects of a single bout of exercise on general mood, anxiety, and depressive symptoms. <em>Psychosomatic Medicine, 86<\/em>(6), 486-497.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.jad.2025.120829\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Welkerling, J., Niess, A., Schneeweiss, P., Sudeck, G., Rohe, T., &amp; Wolf, S. (2026). Single bout of exercise reduces self-reported and decoded rumination in favor of distraction in patients with major depression. <em>Journal of Affective Disorders, 397<\/em>, Article 120829.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241549790\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">World Health Organization. (2016). <em>mhGAP Intervention Guide for mental, neurological and substance use disorders in non-specialized health settings, version 2.0<\/em>.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240084278\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">World Health Organization. (2023). <em>Mental Health Gap Action Programme (mhGAP) guideline for mental, neurological and substance use disorders<\/em> (3rd ed.).<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.2471\/B09467\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">World Health Organization. (2025). <em>Clinical management of COVID-19: Living guideline, June 2025<\/em>.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.2196\/48355\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Xu, Z., Zheng, X., Ding, H., Zhang, D., Cheung, P. M.-H., Yang, Z., Tam, K. W., Zhou, W., Chan, D. C.-C., Wang, W., &amp; Wong, S. Y.-S. (2024). The effect of walking on depressive and anxiety symptoms: Systematic review and meta-analysis. <em>JMIR Public Health and Surveillance, 10<\/em>, Article e48355.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.jad.2023.05.037\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Yin, J., Yue, C., Song, Z., Sun, X., &amp; Wen, X. (2023). The comparative effects of Tai chi versus non-mindful exercise on measures of anxiety, depression and general mental health: A systematic review and meta-analysis. <em>Journal of Affective Disorders, 337<\/em>, 202-214.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1186\/s12966-025-01712-z\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Yue, H., Yang, Y., Xie, F., Cui, J., Li, Y., Si, M., Li, S., &amp; Yao, F. (2025). Effects of physical activity on depressive and anxiety symptoms of women in the menopausal transition and menopause: A comprehensive systematic review and meta-analysis of randomized controlled trials. <em>International Journal of Behavioral Nutrition and Physical Activity, 22<\/em>(1), Article 13.<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:30px;margin-bottom:14px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">BOOKS FROM OUR SHELF<\/p>\n\n\n\n<ol class=\"wp-block-list has-text-color has-work-sans-regular-font-family\" style=\"color:#524a42;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.17), 15.5px);line-height:1.7\">\n<li><a href=\"https:\/\/www.penguinrandomhouse.com\/books\/557099\/exercised-by-daniel-e-lieberman\/\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">Lieberman, D. E. (2020). <em>Exercised: Why something we never evolved to do is healthy and rewarding<\/em>. Pantheon Books.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.penguinrandomhouse.com\/books\/564895\/the-joy-of-movement-by-kelly-mcgonigal-phd\/\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#f4c2cf\">McGonigal, K. (2019). <em>The joy of movement: How exercise helps us find happiness, hope, connection, and courage<\/em>. Avery.<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"eq-lastrev\" style=\"margin:34px 0 0;font-family:&quot;Work Sans&quot;,sans-serif;font-size:12px;font-weight:700;letter-spacing:.15em;text-transform:uppercase;line-height:1.5;color:#6b6259\">Last reviewed October 2026<\/p>\n\n\n<\/div>\n\n\n\n<style>.eqp{--rc-accent:#a3294d;--rc-band:#f9e9ee;--rc-hover:#f4d9e1;--rc-bg:#faf8f3}.eqp .eq-rc-btn{display:none}.eqp .eq-rc{position:relative}.eqp .eq-rc li[hidden]{display:block;margin:0;padding:0;height:0;line-height:0;font-size:0}.eqp .eq-rc li.rc-off{display:none}.eqp .eq-rc.is-collapsed::after{content:\"\";position:absolute;left:0;right:0;bottom:0;height:76px;background:linear-gradient(to bottom,transparent,var(--rc-bg) 94%);pointer-events:none}.eqp .eq-rc ~ .eq-rc-btn{display:inline-flex;align-items:center;justify-content:center;gap:8px;box-sizing:border-box;min-width:260px;min-height:48px;margin:22px 0 0;padding:12px 26px;background:var(--rc-band);color:var(--rc-accent);border:1.5px solid 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a=e.target;\nwhile(a){\nif(a.tagName===\"A\"){break;}\na=a.parentNode;\n}\nif(!a){return;}\nif(!a.getAttribute){return;}\nvar h=a.getAttribute(\"href\");\nif(!h){return;}\nif(h.charAt(0)!==\"#\"){return;}\nreveal(targetOf(h));\n},true);\nwindow.addEventListener(\"hashchange\",fromHash);\nwindow.addEventListener(\"load\",fromHash);\nrun();\nif(document.readyState===\"loading\"){\ndocument.addEventListener(\"DOMContentLoaded\",run);\n}\n})();\/*>*\/<\/script>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-32086477 wp-block-group-is-layout-constrained\" style=\"border-left-color:#a3294d;border-left-width:4px;border-left-style:solid;border-radius:0px;margin-top:8px;margin-bottom:56px;padding:4px 0px 4px 28px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.227), 16px);line-height:1.7\"><strong style=\"color:#8a1f3d\">This article is general information, not medical advice.<\/strong> It describes what research has found about exercise and mental health, and nothing in it can tell you what is right for you. If low mood, anxiety or poor sleep are affecting your life, or you have a health condition, that deserves a proper assessment rather than an article. Psychological support is intended to work alongside appropriate medical care, never to replace it.<\/p>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:0px;margin-bottom:44px\"><a class=\"ra-next\" href=\"\/your-brain-on-stress\/\"><span class=\"eyb\">Read next<\/span><span class=\"ti\">Your Brain on Stress<\/span><span class=\"wy\">What stress actually does in the body, why the same week can flatten one person and not another, and why ordinary things like sleep and movement matter more than they look.<\/span><\/a><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:0px;margin-bottom:0px\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1708\" src=\"https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-scaled.jpg\" alt=\"A therapist taking notes on a clipboard during a session\" class=\"wp-image-230\" style=\"width:100%;height:340px;object-fit:cover;object-position:center 40%;border-radius:22px 22px 0 0;display:block\" srcset=\"https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-scaled.jpg 2560w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-300x200.jpg 300w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-1024x683.jpg 1024w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-768x512.jpg 768w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/div>\n<div hidden data-eq-related=\"2899,2661,2503\"><\/div>\n\n\n\n<div class=\"wp-block-group has-background eq-ondark has-global-padding is-layout-constrained wp-container-core-group-is-layout-f761ea3b wp-block-group-is-layout-constrained\" style=\"background-color:#6d1a34;border-radius:0px 0px 22px 22px;margin-top:0;margin-bottom:80px;padding:52px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#f2c4d1;margin-top:0;margin-bottom:14px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WORKING WITH THIS<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"when-moving-feels-out-of-reach\" style=\"color:#ffffff;margin-top:0;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">When moving feels out of reach<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#ffffff;margin-top:0;margin-bottom:30px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.455), 18px);line-height:1.7\">Knowing that exercise helps doesn\u2019t make it easy to start, especially when low mood, anxiety or exhaustion are the very things in the way. Therapy is a place to work out what&#8217;s making starting so hard for you, at your own pace, alongside whatever medical care you need.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background has-work-sans-regular-font-family wp-element-button\" href=\"\/individual-session\/\" style=\"border-radius:9px;color:#2a2622;background-color:#faf8f3;padding:15px 30px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.284), 16.5px);font-weight:700\">Book a session<\/a><\/div>\n\n\n\n<div class=\"wp-block-button footer_b\"><a class=\"wp-block-button__link has-text-color has-work-sans-regular-font-family wp-element-button\" href=\"\/contact\/\" style=\"border-color:#f2c4d1;border-width:1.5px;border-style:solid;border-radius:9px;color:#ffffff;padding:15px 30px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.284), 16.5px);font-weight:600\">Get in touch<\/a><\/div>\n<\/div>\n\n\n<\/div>\n\n\n<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What moving does for your mood, how it eases anxiety and stress, why it helps and why it probably isn&#8217;t endorphins, how much is enough and how hard to go, why starting is so hard and what makes it easier, when exercise isn&#8217;t the answer, and why your therapist (aka me) keeps bringing it up<\/p>","protected":false},"author":2,"featured_media":3206,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"iawp_total_views":1665,"footnotes":""},"categories":[15,16],"tags":[],"class_list":["post-3191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-and-mind","category-deep-dive"],"_links":{"self":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts\/3191","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/comments?post=3191"}],"version-history":[{"count":20,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts\/3191\/revisions"}],"predecessor-version":[{"id":4783,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts\/3191\/revisions\/4783"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/media\/3206"}],"wp:attachment":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/media?parent=3191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/categories?post=3191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/tags?post=3191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}