Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being

by Michael W. Otto, Jasper A.J. Smits

Exercise has long been touted anecdotally as an effective tool for mood improvement, but only recently has rigorous science caught up with these claims. There is now overwhelming evidence that regular exercise can help relieve low mood-from feelings of stress and anxiety to full depressive episodes.

With Exercise for Mood and Anxiety , Michael Otto and Jasper Smits, well-known authorities on cognitive behavioral therapy, take their empirically-based mood regulation strategy from the clinic to the general public. Written for those with diagnosed mood disorders as well as those who simply need a new strategy for managing the low mood and stress that is an everyday part of life, this book provides readers with step-by-step guidance on how to start and maintain an exercise program geared towards improving mood, with a particular emphasis on understanding the relationship between mood and motivation. Readers learn to attend carefully to mood states prior to and following physical activity in order to leverage the full benefits of exercise, and that the trick to maintaining an exercise program is not in applying more effort, but in arranging one's environment so that less effort is needed. As a result readers not only acquire effective strategies for adopting a successful program, but
are introduced to a broader philosophy for enhancing overall well-being. Providing patient vignettes, rich examples, and extensive step-by-step guidance on overcoming the obstacles that prevent adoption of regular exercise for mood, Exercise for Mood and Anxiety is a unique translation of scientific principles of clinical and social psychology into an action-based strategy for mood change.

Genres: Self Help, Health, Nonfiction, Psychology, Mental Health, Sports, Professional Development

248 pages, Paperback

First published June 9, 2011

Reviews

[Niv · Rating 4 out of 5]

Great book for any individual struggling with anxiety or depression. The authors include a lot of scientifically-backed information regarding the links between physical activity and mental health. After using research to lay down the foundation, the authors also offer a lot of beneficial information on how to structure an active lifestyle that will help to improve anxious and depressive symptoms. In addition to anxiety & depression sufferers themselves, this book can also serve as a valuable resource for mental health professionals as well as fitness professionals with anxious and/or depressed clients.

[Sharon · Rating 5 out of 5]

I think this has turned out to be one of the most personally impactful books I've ever read. I found it at a local bookstore in my early 20s, read it, and absorbed its worldview without fully remembering exactly what it had said. Rereading it years later was like having someone explain "my own" exercise philosophy to me, because apparently this is where I had originally gotten pretty much all of it.

The book's main points are easy to summarize:

- People often exercise to change their physical appearance or to avoid heart attacks, but these goals take months or years.
- Long-delayed gratification makes it hard for anyone to stick with a habit.
- People think that exercise has to feel miserable, which makes it even harder to persist.

The solution to everything: learn how to enjoy the *immediate* benefits of exercise. If your last workout felt good, you're more likely to show up for the next workout. You can accomplish this by lowering the intensity of your workout and being mindful of your body's sensations.

The book cites compelling evidence for each of its claims. I find it particularly interesting that exercise can lift mood at many levels, including everyday stress and severe anxiety and depression. The book also provides reasonable introductions to two of the fundamental practices for changing one's life: habit formation and cognitive behavioral therapy. All of this content is broken up into very readable short segments, which is helpful if your mood afflictions affect your ability to concentrate.

Years ago, this book taught me how to love running and gave me the tools to exercise for the longest period I ever have (18+ months). Now, as I work to recover from both upper body and lower body chronic injuries, I hope it will help me stay afloat until I regain all of the abilities I took for granted.

[Christy]

Concise, straightforward, & practical.
I think this method would work for anyone who needs some help creating an exercise routine. But if you struggle with depression &/or anxiety, then I highly recommend it.
(Be warned it does read a little like a dissertation. But as an overly-logical information geek, that totally worked for me!)

[Jordana · Rating 5 out of 5]

Very helpful, included a number of practical tips. Well-sourced, though the listed website (www.exercise4mood.com) appears to be defunct.

[Kbrown · Rating 5 out of 5]

This was an amazing book. As someone who suffers from both depression and anxiety, I didn't realize how effective exercise could be in treating me. The book talks about how exercise is similar to anti-depressants and therapy in treating anxiety and depression (studies cited). It then details a bunch of different strategies for keeping yourself on track with your exercise program. I thought to myself "I know how to exercise," but this books totally changed how I do it. It helps you be more successful in doing it. I can't recommend it enough for people who suffer from low energy and mood disruptions. This tells you how to think about exercise, when to exercise, how to arrange your environment to support exercise, etc., which are helpful to someone who doesn't always feel like they have the energy to do it.

[David Roberts · Rating 5 out of 5]

One of my patients recommended this to me 6 years ago, and I bought it. She thought it would be something I'd want to pass on to other patients in order to give them some practical tips on exercise.

She was right.

This is a VERY practical book that will help almost anyone get started, and keep going with exercise. Lots of tips to encourage you to set yourself up for success, and lots of practical advice on every page.

So if YOU are wanting to get started with an exercise program that will last, buy and read this book. My favorite tip is the half smile. It really works!

One suggestion, since all of my patients are > 74 years old, would be to have a chapter on exercising as you get much older. Nonetheless, this is one of my rare 5 star recommendations.

[Jack · Rating 3 out of 5]

[Evan Micheals · Rating 2 out of 5]

Research shows that exercise is as effective as anti-depressants and talk therapy in the alleviation of symptoms of depression and anxiety. This is something I have parroted to people in my professional practice, and actioned in my own life. I am a convert and have been for sometime. I read this to build on what I knew.

Ottos and Smits reinforced my a priori held understanding of the positive effects of exercise and activity for mental health reasons. “bad feelings are never the reason not to exercise; they are the reason to exercise” (p 60). This is reinforced through out the book. They provide a number of strategies to get past the mental road blocks that are barriers to exercise. The give a good explanation of the physiology and neurological effect of exercise and that it is a compounding spiral that builds on itself. In the mental health industry we know that if exercise was a drug or a therapy, we would prescribe it to everyone.

I found the over reliance of examples and ‘experts’ drawn from rowing and running limiting. They did not investigate the psycho-social aspects of team sports and its effects on mental health as deeply as they might have. I found it a limited book in these regards. It gave a good case, but I felt they could have aimed to have a broader co-hort of exercisers to be more thorough. Spark was a better book to give the best case for exercise.

[Milica]

This is a useful book that could benefit from an update. It does make many valid points, but some of them are overwrought. There is loads of repetition which does the opposite of stimulate the reader. The quotes from Olympic athletes are not helpful at all to someone who wants to exercise for mood, in my opinion. Admittedly, I am not an expert in the field; just a person who refuses to transfer exceptionality in one domain to another.

Also, the world moved on in the past twelve or so years. There's Yoga with Adriene now that everyone seems to adore. That is a fantastic way to diversify one's exercise portfolio.

Moreover, the post-pandemic social landscape is utterly different from what it used to be. The statistics on obesity could also be updated. I admit I skipped the discussion on the BMI since there is so much information floating around about how invalid it is as a predictor of overall health.

[George Noland II · Rating 5 out of 5]

I have spent a lifetime advocating exercise as the most important healing and preventative maintenance therapy for both physical and mental well-being. I based my advocacy on personal experience alone. Luckily, I developed a habit of exercise early in life. My wife recently found this book which validated these personal beliefs based on studies and clinical trials. The purpose of the book is to guide you in developing and maintaining a regular program of exercise that will help you overcome stress, depression, anxiety, or other mood challenges. I highly recommend these life altering strategies.

[Alexandra · Rating 5 out of 5]

I started reading this book to get a better handle on my anxiety while on my weight loss journey. It was actually very helpful. It gives the reader a few tips on how to approach exercise even when motivation is low that day. During exercise the book tells what positive things to think about. What I love about this book is it gives several worksheets to assess where someone is at with a given concept.

[Sabrina · Rating 5 out of 5]

I found this book so helpful, immediately. This is not your normal "exercise" advice book. The authors get you to address your motivation, your self-talk, the affect of intensity, how to look into your reasons behind procrastination and boredom. They use the mental part in exercising to get you to enjoy the physical of exercising. I actually would recommend this book for anyone who struggles with exercising, regardless if the reason is anxiety or depression.

[Anita · Rating 4 out of 5]

this book is quite otivating to get up and move. I thought for a while that I felt better at the gym, but it was nice to have a confirmation of it. My only complaint is that it neeeds a chapter on overtraining. the importance of rest days or what happens when you aren't cleared to excersice, but otherwise well written and easy to read despite it being non fiction. I filed it under the prompt read a book featuring sports. (read with allison 2024)

[نشوان · Rating 2 out of 5]

Misleading title.

I came across this book expecting a science based, well written material regarding the link between Excersie and mood & anxiety.

Sadly, there was only one short chapter in this regard (16 page) and it wasn't packed with sufficient studies. The remaining material was employing psychological theories & studies to make you excersie.

[DAWN · Rating 5 out of 5]

Epically usable. Explains why but mostly how.

[Sinead · Rating 4 out of 5]

Would be a useful book for personal trainers to read so they can help serve their clients who may suffer with depression and anxiety.

[Emily · Rating 3 out of 5]

Some of this was not relevant to me but there were many great suggestions and some helpful reassurance. I especially like the tips on keeping exercise interesting (music, audiobooks, group exercise, focusing on different physical feelings or nature around you) and the reminder to think back on the positive feelings exercise created - yay endorphins!

[Elizabeth · Rating 4 out of 5]

My reason for reading this book was to get a little more insight into my own anxiety and stress problems. I have no problems at all with exercise. I know first hand the benefits of exercise on mood, although this book did give me a few tips on how to cope with my anxiety. Initially thought this would be an interesting read, though.

The author's of this book give much attention to one's motivation for exercise. In particular, they focus on the idea that although it will take time to fully address symptoms of mood problems, exercise can provide immediate mood benefits. The author's also address motivational factors, including preparing for low motivation and directing one's enjoyment during exercise via using mindfulness-based strategies and rewarding oneself after exercise.

Another chapter centers around planning one's exercise routine. Here the author's discuss the benefits and challenges of exercising in the morning, mid-day, and in the evening. In addition they review some common excuses not to engage in physical activity, such as being too stressed, depressed, or too bored. Also includes particulars of how to set up an exercise program; including how to choose a fitness activity, determining appropriate level of intensity, and keeping an exercise log. Furthermore they encourage readers to change up their routines on a regular basis in order to remain interested and engaged in exercise. The final chapter deals with living an overall healthy lifesyle, such as being active in general, eating well and more.

I am a nutritionist(and daily exerciser)myself. Overall, I found this book to be a useful tool that I would recommend my patients to read. I found the motivational information and mindfulness techniques, was the most beneficial part of the book, although I also thought it could have been better organized (e.g. it is broken up into several chapters including some earlier in the book and some later).

I did have a few issues with this book however: First the authors overlooked the most common excuse I hear from patients "there is not enough time for exercise". Yes, they talk about the time of day which is best to work out, but their not addressing the specific issue of being over-scheduled. Also, they're not giving variety in the types of exercise the authors suggested: running was far and above the dominant activity and only a few others (e.g.calisthenics, boot camp programs)are even mentioned. The authors would have better served their audience by providing wider range of options like martial arts, dance classes, and fitness DVDs and these options are only the tip of the iceberg. Finally, the last chapter, as well-meaning as it may have been, began to feel quite preachy to me. They go from talking about exercise to improve mood and decrease anxiety to discussing obesity preventing and advocating the Mediterranean-type diet. I agree these issues are important, but they didn't belong in this book.

[Palak · Rating 5 out of 5]

Even as someone that doesn't really need motivation to exercise, this book was really great. It is making me rethink the way I approach exercise- e.g. by not using words like "should" or guilting myself into it. It also made some really great points about the linkage between the physiological response during exercise and the physiological response during panic attacks. I had never thought about panic attack symptoms that way. The book provided a ton of great tools for tracking your actual exercise, your moods as related to exercise , and even some tools for general well-being. I also enjoyed the authors' tone, especially as I've discovered that many self-help books can be disparaging of methods other than their own.

There are sections on exercising with your family/children, overeating, dieting that I skimmed/skipped over bc I did not find them relevant to me, but I can understand how they would be valuable to others.

Overall the book was a quick read and really practical and easy to understand. I have already recommended it to many of my friends.

[Barbara · Rating 4 out of 5]

Great book for anyone who wants to exercise more. Regardless of whether or not you experience depression and/or anxiety, exercise provides great mood benefits - something everyone can benefit from! The authors explain and provide empirical support for how exercise impacts our moods. The best part of this book, by far, were the strategies provided for sticking to an exercise plan. The authors go over common reasons people fail to maintain an exercise plan and provide concrete ways to combat these obstacles. An easy and informative read!

[Michael · Rating 5 out of 5]

Exercise makes you happy, so make it easy to exercise, and then enjoy it! This wonderful evidence-centered book has made a difference in my life and is the best resource I know of on how exercise lifts your mood.

My only criticism is that, in spite of its effort not to do so, the book occasionally assumes you want to lose weight, like advising you to avoid eating more to compensate for the calories burned during exercise. As someone who wants to maintain weight, of course I should eat more if I exercise more!

[Soozie Bea · Rating 5 out of 5]

Not just intellectually linking exercise with the treatment of depression and anxiety - this has strategies, good strategies for getting out and about - AND you can use these techniques for other parts of your life.

I like how it's written, not too academic, not too informal. A good read for those looking for a practical way out of the debilitation of anxiety and depression and for those who counsel them.

[Katrina Sark · Rating 4 out of 5]

p.10 – A number of possible accounts explain why exercise might reduce a person’s vulnerability to depression and anxiety. First it appears that exercise whips your body into better shape to handle stressors. Exercise in itself is a stressor – it requires effort, and it forces the body to adapt to the demands placed on it. This sort of regular, planned stress may help your body be better at handling stress more generally.

[Hali · Rating 3 out of 5]

The authors do a good job of talking about simple steps to help people to begin to exercise. As I was reading I felt like they were reading my mind with some of the common excuses they described they themselves & participants of their studies have used. I think this book can be a helpful influence to myself & will help me implement healthy thinking and activities in my practice! (hopefully)!

[Maple Tea · Rating 3 out of 5]

Not quite what I was looking for. A lot of the book was focused on creating and sustaining motivation to exercise. I already exercise regularly, but was interested in what kinds of exercise are most effective at promoting good moods.

[Harrison Witt · Rating 5 out of 5]

Very uplifting and helpful read. Not only did it show me tactics to accept and live with my stress and anxiety, this book taught me skills to relieve my anxiety through healthy exercise and activities.

[Nina Sithakarn · Rating 5 out of 5]

The book is full of motivational recommendations for exercise not only for mood improvement but also for general health benefit :)

[Stephanie Kreiner · Rating 5 out of 5]

Very well written and researched by two caring men. I have taken handwritten notes that I hope to refer to when I need inspiration or information.

[Nicole · Rating 4 out of 5]

Good read even if you aren't suffering from major depression. Great reminder that there is more to exercise than just your weight and fitness level.

[Jennifer Warner · Rating 4 out of 5]

This book had a lot of great ideas and information, not just about exercise, but also motivation in general. I don't normally like this kind of book, but this one was really good and useful.