Recovering from a break-up
Break-up? Move.
🌅 Coach Sunny: "You don't have to feel like it. Shoes on, door open. That's the win."
How moving can help
Low mood and replaying the past are normal after a break-up. Exercise is one of the best-studied ways to help with low mood. In a 2024 BMJ review of 218 trials in people with major depression, walking or jogging, yoga and strength training gave moderate reductions in symptoms (Noetel 2024). An earlier meta-analysis found a large effect of exercise on depression (Schuch 2016). Neither study looked at break-ups specifically, but the low mood that follows one is exactly what this research measures.
Movement also gives you something new that is yours: a routine, and proof that you're moving forward.
Your next 15 minutes
- Walk outside for 10 minutes, no phone scrolling.
- Put on one song that's yours, not 'ours'.
- Afterwards, text one friend: 'Want to walk this week?'
From the original Exercise Is The Answer: "if you have the time to read this, get off your butt right now and do 10 pushups. Seriously, actually do it. Now."
Start the free 21-day habit builder →The research (verified against the published abstracts)
- Noetel M et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ 384:e075847. doi:10.1136/bmj-2023-075847
218 studies, 14,170 participants with major depression. Compared with active controls, walking or jogging (g −0.62), yoga (g −0.55), strength training (g −0.49), mixed aerobic exercise (g −0.43) and tai chi/qigong (g −0.42) gave moderate reductions in depression. Effects were proportional to the intensity prescribed. Evidence confidence was rated low for walking/jogging and very low for the others, because only one study met Cochrane criteria for low risk of bias. - Schuch FB et al. (2016). Exercise as a treatment for depression: a meta-analysis adjusting for publication bias. Journal of Psychiatric Research 77:42–51. doi:10.1016/j.jpsychires.2016.02.023
25 RCTs in people with depression (9 in major depressive disorder). Exercise had a large, significant effect on depression (SMD adjusted for publication bias = 1.11, 95% CI 0.79–1.43). The authors conclude the data strongly support exercise as an evidence-based treatment for depression.
Not medical advice. This site shares general information and summaries of published research. It is not a substitute for professional diagnosis or treatment. Exercise can help, and it works best alongside care from a qualified professional. Check with your doctor before starting a new exercise program, especially if you have a health condition.