Here’s How to Exercise to Combat Depression and Anxiety, According to a Therapist-Turned-Trainer
Here’s How to Exercise to Combat Depression and Anxiety, According to a Therapist-Turned-Trainer
tl;dr
Exercise is a powerful tool for emotional healing and resilience, not just physical fitness.
Aerobic exercise (e.g., running, cycling) increases serotonin by helping tryptophan cross the blood-brain barrier, promoting relaxation and mood balance, which can be helpful for managing anxiety.
Anaerobic exercise (e.g., strength training) boosts dopamine and norepinephrine, enhancing mood and brain function, which can relieve depressive symptoms.
Enjoyment is essential—find movement you love for a consistent, sustainable routine.
2 min read
It’s no secret that exercise is a cornerstone of physical health. The immediate rush of endorphins and long-term physical benefits are well-documented. But did you know its impact on mental health can be just as transformative? By taking a holistic approach to movement, exercise can foster physical strength, psychological resilience, and emotional balance.
To understand how fitness can support mental health, we spoke with Pablo Andres Escobar, a personal trainer in San Francisco with a master’s degree in psychology. A former therapist, Pablo transitioned from mental health counseling to fitness training after recognizing how powerful physical activity could be for mental well-being—not just for himself, but for his clients too.
While almost any type of movement benefits overall health, Pablo explains that aerobic and anaerobic exercises offer distinct advantages for mental health, thanks to the specific physiological responses they trigger in the body.
Aerobic Exercise for Anxiety Relief
Cardiovascular activities such as jogging, swimming, and cycling elevate the heart rate over extended periods. This sustained effort prompts muscles to take up branched-chain amino acids, which reduces competition for tryptophan—a precursor to serotonin—at the blood-brain barrier. As a result, more tryptophan can cross into the brain, potentially boosting levels of the 'feel-good' neurotransmitter associated with mood regulation and relaxation. (1)
Sam Hendel, founder of the Good Grief Run Club in Austin, TX, offers an anecdotal perspective: “I was going to therapy, journaling, and doing all the things I was supposed to be doing, but the only thing that really made me feel an ounce of being human was when I would run. Running releases endorphins, which automatically boost your mood and reduce feelings of pain or discomfort—which is something we all feel while processing grief. When you add running into your routine, it helps you feel a sense of purpose and control as well.”
Anaerobic Exercise for Depression Support
When it comes to managing low mood or depression, Pablo recommends anaerobic exercise. These high-intensity activities—such as sprinting or weightlifting—promote the release of dopamine, a neurotransmitter essential for feeling motivated and happy. (2)
“Learning compound movements, which are common in strength training, strengthens the neurons in the brain’s gray matter, promoting dopamine and norepinephrine production,” Pablo explains. “The more complex the move, the better.”
Ultimately, Enjoyment Is Key
If you’re looking to create a movement routine that supports holistic health, Pablo suggests starting with activities you genuinely enjoy. Walking around the block, hopping on a stationary bike, or lifting light weights are all approachable entry points. “Fitness is a lifestyle—not a marathon, not a chore,” he says.
By prioritizing enjoyment, you’re more likely to stick with your routine, allowing you to experience its mental health benefits over time. Whether you’re breaking old patterns, shifting self-perceptions, or strengthening brain chemistry, exercise can be a powerful tool for healing and growth.