Depressed mood is one of the most common problems I see in men. It rarely arrives alone: low energy, sleep disruption, reduced libido, anxiety, and appetite changes often travel with it. Sometimes life can feel so bleak that suicidal thoughts appear. Depression is a serious health problem that should never be ignored. The question is: how should it be treated?
A three-part plan that works
I usually recommend a three-pronged approach: medication (when appropriate), cognitive behavioural therapy (CBT), and structured exercise.
- Antidepressant medication. This can be very helpful, particularly if your low mood is severely interfering with daily life (e.g., missing a lot of work). Medication should rarely be the only answer; it’s one tool among several.
- CBT to understand the “depressed mind.” Learning how thoughts, feelings, and behaviours reinforce each other is essential for long-term recovery. If you’re curious about the science behind CBT and mood, see whether CBT can help so-called “biological” depression.
- Regular exercise. A solid body of research suggests exercise can meaningfully reduce symptoms of mild to moderate depression and help prevent relapse. For many people, it boosts energy, sleep quality, and confidence, creating momentum for other changes.
Why exercise helps
Exercise can lift mood through multiple pathways: it improves sleep, increases exposure to rewarding activities, reduces inflammation, and enhances neuroplasticity. For a clear, accessible overview of how physical activity supports mental health, see the NHS guide: Exercise for depression.
Getting started when you feel flat
When you’re depressed, starting anything can feel daunting. Begin tiny and make it regular—then build. Here’s a simple on-ramp:
- Week 1–2: Walk 5–10 minutes, three times per week. Put it in your calendar at the same time each day.
- Week 3–4: Extend to 15–20 minutes and add one short, pulse-raising effort (e.g., brisk hill or stairs).
- Week 5+: Progress toward the widely used target of 150 minutes of moderate activity per week (or 75 minutes vigorous), split into three 30-minute sessions if that suits you.
Expect benefits to grow over several weeks—much like antidepressants. Consistency beats intensity early on.
What type of exercise?
Choose what you’re most likely to repeat. Brisk walking, cycling, swimming, resistance training, or a short home routine all count. If you like mind-body options, try yoga or mobility work; this pairs well with mood support—see how staying active supports mental wellbeing.
Combining approaches for the best results
I see the most robust, lasting improvements in men who combine exercise with CBT—whether or not they also use medication. If you’d prefer to avoid medication, exercise plus therapy is often a strong plan. If you do use medication, movement can amplify its benefits and help protect against relapse.
Safety and pacing
- If you’ve been inactive or have medical concerns, check with your clinician before starting a new program.
- Build gradually. Soreness and fatigue are normal at first; pain is a signal to back off.
- Pair exercise with basic self-care: regular meals, consistent sleep times, and daylight exposure.
When to seek urgent help
If you feel life isn’t worth living, or you’re thinking about harming yourself, seek immediate, in-person support from local emergency services or a crisis line in your country. You don’t have to face this alone.
Bottom line
Don’t ignore depression. Start small, move regularly, and add skills from CBT. If medication is right for you, use it as part of a broader plan. The combination of movement, mindset tools, and—where needed—medicine gives you the best shot at feeling like yourself again.