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One in 10 adults in the United States struggles with depression, and antidepressant medications are a common way to treat the condition.

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However, pills aren't the only solution. Research shows that exercise is also an effective treatment.

Exercising starts a biological cascade of events that results in many health benefits, such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure. High-intensity exercise releases the body's feel-good chemicals called endorphins, resulting in the "runner's high" that joggers report.

But for most of us, the real value is in low-intensity exercise sustained over time. That kind of activity spurs the release of proteins called neurotrophic or growth aolnatural, which cause nerve cells to grow and make new connections.

The improvement in brain function makes you feel better. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression," explains Dr. Depression manifests physically by causing disturbed sleep, reduced energy, appetite changes, body aches, harc increased pain perception, all of which can result in less motivation to exercise.

It's a hard cycle to break, but Dr. Miller says getting up and moving just a little bit will help. Soon, five minutes of activity will become 10, and 10 will become It's unclear how long you need to exercise, or how intensely, before nerve cell improvement begins alleviating depression symptoms.

You should begin to feel better a few weeks after you begin exercising. But this is a long-term treatment, not a onetime fix.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other eomen clinician.

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Harvard Health Letter. Thinkstock Exercise is as effective as drugs in some cases.

April 30, Published: August, E-mail Address. First Name Optional.

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