Longevity doctor explains how exercise can help reduce depression, shares what type of exercise works best

Dr Vass links exercise and mental health, explains how regular workout can help improve the latter.

Depression is a common but serious mental health condition that often needs medical diagnosis and treatment. However, making certain lifestyle changes can also help fight back against it.

One does not need to perform high-intensity exercises to fight depression; simple but consistent workouts work better, shares Dr Vass. (Unsplash)

Taking to Instagram on May 6, Dr Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, revealed that exercise is one such way to reduce depression that remains severely underused.

“Depression isn't just ‘in your head,’” he noted. “It's biological, and movement is one of the most powerful tools we have to change that biology.”

He went on to elaborate on the role of exercise in fighting depression.

Exercise changes brain chemistry

“These are the same neurotransmitters many antidepressants target, but exercise helps your brain produce them naturally,” stated the physician.

Exercise reduces inflammation

“Many people with depression have elevated inflammation,” revealed Dr Vass. “Exercise lowers inflammatory markers that interfere with brain signalling and mood regulation.”

Less inflammation leads to clearer thinking and better emotional balance, which is helpful in overcoming a depressed mindset.

Exercise grows the brain

Regular exercise not only helps change the chemical composition of the brain, but it also supports its growth. According to Dr Vass, movement increases brain-derived neurotrophic factor (BDNF), a protein acting as a growth factor within the central nervous system.

• BNDF supports the following:
• Neuroplasticity
• Learning and memory
• Emotional resilience

“Low BDNF is strongly linked to depression,” noted the physician. “Exercise helps the brain adapt, not just cope.”

Exercise regulates stress hormones

“Chronic stress keeps cortisol elevated, worsening anxiety, low mood, and sleep issues,” shared Dr Vass, all of which support depression. Regular moderate exercise helps overcome these by:

• Normalising cortisol rhythms
• Improving sleep quality
• Restoring nervous system balance

“The goal isn't intensity, it's regulation,” stated the physician.

Exercise restores a sense of agency

“Depression often comes with helplessness and disconnection,” noted Dr Vass. Exercise provides one with achievable goals that can significantly improve one's sense of accomplishment. With exercise, one gets:

• Predictable wins
• A sense of progress
• Embodiment and presence

It basically serves as a reminder to the brain that it is capable of positive change.

What kind of exercise helps most

To tackle depression, one does not need high-intensity exercises. According to Dr Vass, the biggest health benefits are seen from consistently performing the following activities:

• Walking
• Strength training
• Yoga or Pilates
• Low-intensity cardio (Zone 2)

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.