When most people think about exercise, they imagine building strong muscles, improving balance, or maybe boosting sports performance. Working out is great for the body–after all, that's why doctors and physical therapists recommend it so often for injury recovery, heart health, and staying active as we age. But did you know that exercise can benefit not just your muscles, but your mind, too?

There's growing evidence that exercise does much more than help with physical problems. Moving your body can lead to real improvements in mental health, especially when it comes to anxiety and depression. Today, we're digging into new research that shows just how powerful a good workout routine can be for helping individuals feel better emotionally.

The connection between depression and exercise

Depression is a serious medical condition that can leave people feeling very down, tired, and unmotivated. It's not just “feeling sad”–it can affect sleep, energy, appetite, and even how you think. Millions of people struggle with depression every year, and finding ways to ease symptoms is always important. While counseling and medication remain vital for the treatment of depression, many individuals are now adding exercise to the mix as well–and for good reason.

Physical activity might not seem like an obvious solution, but it's become a leading non-drug approach for managing depression and other mood problems. Scientists know that moving the body can help sharpen brain function, lift mood, and even calm anxious thoughts. Aerobic activity–think brisk walking, jogging, swimming, or cycling–helps release feel-good chemicals called endorphins and supports healthy brain chemistry. Resistance training, such as weightlifting or bodyweight exercises, builds strength and can boost confidence. On their own, both forms of exercise are known to provide mental health benefits. But what happens when you combine them?

Combining aerobic and resistance exercise leads to big benefits

A powerful study known as a systematic review and meta-analysis that was recently published in BMC Sports Science, Medicine and Rehabilitation explored that very question. Researchers examined 27 randomized controlled trials–the gold standard for individual studies in medical research–that included more than 2,300 adults diagnosed with depression. The studies compared groups performing combined aerobic and resistance training with control groups who did not follow the same program, and researchers wanted to know how they stacked up.

The findings were encouraging, as people who participated in both aerobic and strength training experienced significantly greater reductions in depressive symptoms compared to those who didn't exercise or who followed only standard medical advice. The programs varied, as some involved gym-based workouts and others used simple home routines, but the pattern was clear: combining the two types of exercise produced meaningful mental health benefits. It was also found that the best results came from programs lasting from 9–24 weeks, with moderate intensity (about 3–4 times per week, totaling at least 180 minutes weekly), especially for middle-aged and older adults. Even better, when participants exercised while supervised by a professional–who made sure routines were safe and effective–the benefits were strongest. Participants didn't just get physically fitter; they felt noticeably better emotionally and mentally.

The big takeaway: move more, feel better

While physical therapists aren't certified to diagnose or treat depression, they do play a big part in helping everyone move better, including people who might be struggling with their mood or mental health. Physical therapists are experts at building individual exercise plans, teaching safe and effective moves, and supporting progress with encouragement and expertise. That means if someone's doctor or counselor suggests exercise for depression, physical therapy can help set up a safe plan and offer supportive guidance.

But it's also important to realize that you don't need a prescription to get more active! If you're dealing with pain, stiffness, or just want to start moving again, a physical therapist can help create a routine that's appropriate for your body and your lifestyle.

Ready to get started?

If you or someone you care about is dealing with pain–or you simply want to move toward a happier, healthier you–don't wait! Contact us today and discover how a customized exercise plan could help improve your life in ways you may not have expected. Physical therapists know how to design safe, effective programs for everyone, and while they aren't mental health specialists, they're always here to help you move more, whether you're tackling depression or anxiety, or simply want to feel your best.

Want more details? You can read the full study and learn just how powerful exercise can be for not only your body, but your mind as well.