Try This – Could THIS Be the New Prescription for Depression?

In my second year of college, I became depressed.

In high school, I was pretty active—morning runs, tennis, intramural soccer. But all that vanished in college, and with it went my energy and motivation. 

Little did I know, the very thing I was avoiding (exercise) might have been the antidote to my low mood.

Now, game-changing new research is pointing to this as an undeniable truth: Exercise is perhaps the most effective yet underutilized intervention for depression—and potentially as effective as traditional treatments like medication or talk therapy.

Today, we’re going to share seven powerful ways exercise works on the brain to improve symptoms of depression, and we’re breaking down this new research so you can walk away with your own action plan.

We’re talking:

✅Frequency

✅Intensity

✅Time

✅Type 

After reading today’s newsletter, you’ll not only understand why exercise is critical for our mental health but also how much and what kind of exercise you need to do to help combat depression. 

Also, so many of us have loved ones who are struggling with depression. Hopefully, this article will empower you to be an accountability buddy for them to incorporate movement, or you could even share this article with them. We’re not trying to replace medication or therapy but simply add another tool to their toolbox! 

Let’s get into it…  

7 Powerful Ways Exercise Combats Depression 

Right now, there’s a huge shift happening in the world of psychiatry. More and more experts, therapists, and psychiatrists are understanding the seriously powerful role that exercise plays when it comes to our mental health. 

But just hearing your healthcare provider tell you how important it is to exercise is simply not enough. 

Powerful new research, published in Sports Psychiatry, proposes a radical new idea: prescribe exercise for depression. 

That means we need an actual plan for the prescription, just like you would get a plan for a medication, that includes “dose, frequency, and route of administration,” according to Nicholas Fabiano, one of the researchers (stay tuned: he’ll be on the podcast soon). 

Can you imagine how amazing that would be? You sit down with your doctor or psychiatrist and in the plan for treating your depression, they literally write out how much and what type of exercise to do and monitor your progress! 🤯

In this paper, the authors point out that structured exercise not only reduces depressive symptoms, but its benefits are comparable to first-line treatments like antidepressants and psychotherapy. Some clinical guidelines now even list physical activity as a first-line therapy for depression. 

So, how does exercise do this exactly? Here’s a breakdown of what exercise does to your brain to combat depression. 

1. Boosts Brain Growth: When you work out, your muscles release special proteins that spark the growth of new brain cells. Exercise increases BDNF, a powerful neurotrophic factor that helps the brain rewire itself and improve resilience.
   

2. Fights Inflammation: Depression is closely linked to chronic inflammation. Many people with depression have higher inflammatory markers, which worsen symptoms. Exercise significantly reduces pro-inflammatory chemicals, lowering systemic inflammation.
   

3. Supercharges Your Sleep: Physical activity improves sleep quality and helps regulate circadian rhythms. Regular movement can reset your body’s internal clock, making it easier to fall and stay asleep.
   

4. Cranks Up Your Feel-Good Chemicals: Exercise boosts serotonin, dopamine, and endorphins—the brain’s natural antidepressants. These neurotransmitters help improve mood, increase motivation, and create a sense of reward.
   

5. Lowers Stress and Anxiety: Working out reduces cortisol levels, the body’s primary stress hormone. Less cortisol means less tension, lower anxiety, and an overall feeling of calm.
   

6. Improves Self-Esteem and Social Connection: Achieving fitness goals—no matter how small—builds confidence. Plus, group workouts or outdoor activities provide social engagement, which is crucial for mental well-being.
   

7. Breaks the Cycle of Inactivity and Low Mood: Depression often makes people withdraw and do nothing, which makes them feel even worse. Exercise breaks this cycle by activating the brain’s motivation centers, helping you take action even when you don’t feel like it. 

Now that we’ve established that exercise is extremely impactful when it comes to mood, let’s put it into action. 

TRY THIS: The FITT Plan for a Better Mood

Treat exercise like a personal prescription by following the FITT formula outlined by Nicholas and his colleagues: frequency, intensity, time, and type. 

Here’s how to get started:

🗓Frequency (How often?): Aim to exercise about 3–5 times per week. Consistency is key. If you’re new to working out, even 1–2 sessions a week can begin to make a difference​. The goal is to build a routine where movement becomes a regular part of your week.

🏃‍♂️Intensity (How hard?): Go for moderate intensity most days when you’re starting out. This means an effort where you’re breathing heavier but can still chat (think brisk walking, casual cycling, light jogging). Moderate to vigorous activity has the strongest mood-boosting effects​, so the goal is to build up to at least 75 minutes of vigorous activity a week. 

⏱Time (How long?): Shoot for around 30–60 minutes per session. About 45 minutes of exercise is a sweet spot many studies recommend​. But hey, when motivation is low, tell yourself you’ll do just 10 minutes. This “commit 10” trick can get you over the hump on days you want to skip workouts—often you’ll end up doing more once you start​. And even if you stop at 10, you still did something positive. 

🏋️‍♀️Type (What kind?): Do activities you enjoy. The best exercise for your mood is the one you’ll actually stick with. It could be a walk in the park, a jog around the block, a dance in your living room, a bike ride, a yoga session, or lifting weights. It all counts.

Once you find something you love and feel the benefits, it’ll be easier to incorporate other powerful forms of exercise like strength training. 

Concluding Thoughts: Start Now and Buddy Up 

Looking back, I wish someone had broken this down for me in college. I spent months stuck in a fog, avoiding movement when it could have been just the medicine I needed. 

Another thing this research highlighted is the importance of community in movement and depression. Everything is SO MUCH easier with support, so I always recommend working out with a buddy or in a workout class with others. Accountability makes a HUGE difference. I know this firsthand, which is why I work out with a trainer and my friends multiple times a week. 

I know depression can make even simple things feel hard. I know it can be a battle just to get out of bed. But this is one small challenge worth trying. Think of it as an experiment: for the next few weeks, follow this exercise plan and keep notes on how you feel. You might be surprised at the improvements in your mood, energy, and outlook.

Also, if you know anyone who is struggling with depression, send them this article. No, you’re not their therapist or psychiatrist, but this research could be the catalyst they need to start implementing something really powerful. 

Here’s to your health, 

Dhru Purohit