Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medications—but without the side effects, of course. For example, a recent study conducted by the Harvard T.H. School of Public Health found that running for 15 minutes a day or walking for an hour reduced the risk of major depression by 26%. In addition to relieving symptoms of depression, research also shows that maintaining an exercise routine can prevent relapse.

Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all sorts of changes in the brain, including neural growth, reduced inflammation, and new patterns of activity that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in the brain that energize the spirit and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that fuel depression.

Cláudio Mocho