Depression and Exercise in Grand Rapids, Michigan

Staying physically active is one of the most effective lifestyle steps you can take to help prevent or manage mild depression. For many people in Grand Rapids, Michigan, exercise is a practical, low‑cost way to support mental health alongside professional care.

Researchers are still learning exactly how exercise helps depression and what type, intensity, and duration are best. But there is strong evidence that regular physical activity can improve mood and overall well‑being for many adults.

How Exercise May Help Depression

Depression is more than feeling sad or “down” for a few days. It’s a serious medical condition that affects your thoughts, emotions, body, and daily life. Nationally, about one in six women and one in eight men will experience depression at some point.

While the exact cause of depression is not known, it often develops from a combination of factors, including:

  • Family history of depression or other mental health conditions
  • Serious medical illness (such as heart disease, diabetes, or chronic pain)
  • Alcohol or drug use
  • Early childhood trauma or adverse experiences
  • Personality factors (such as very high self‑criticism)
  • Recent stressful events (job loss, divorce, grief, financial stress)
  • Ongoing personal or social stress

Regular physical activity may help depression by:

  • Changing levels of chemicals in the brain, such as serotonin and endorphins
  • Lowering stress hormones like cortisol
  • Improving sleep quality and energy levels
  • Providing a healthy distraction from negative thoughts
  • Building a sense of accomplishment and confidence
  • Reducing feelings of isolation, especially when done with others

For people in Grand Rapids, exercise can also mean getting outside along the Grand River, using local trails, or joining community fitness programs, which adds social connection and exposure to natural light—both important for mood.

Depression and Michigan’s Seasons

In West Michigan, long, dark winters and cloudy days can contribute to seasonal mood changes and may worsen depression for some people. Reduced sunlight can affect your body’s internal clock and brain chemistry.

Exercise can be especially helpful in Grand Rapids during:

  • Fall and winter: Indoor walking at places like Woodland Mall, using local fitness centers, or joining community recreation programs can help combat low energy and seasonal depression symptoms.
  • Spring and summer: Outdoor activities along the White Pine Trail, Millennium Park, Riverside Park, or neighborhood walks can boost both physical and mental health.

How Much Exercise Helps Depression?

Many studies suggest that exercise can be a moderately helpful treatment for mild to moderate depression in adults. Most of this research has focused on aerobic exercise, such as:

  • Brisk walking
  • Jogging or running
  • Cycling (outdoors or stationary bike)
  • Swimming
  • Dancing

Common patterns used in studies include:

  • At least 30 minutes of aerobic activity
  • Three times per week
  • For at least 8 weeks

However, you don’t need to start with this level right away. Any increase in activity—especially if you’ve been inactive—can be beneficial.

Current general guidelines recommend:

  • At least 30 minutes of moderate‑intensity physical activity on most, preferably all, days of the week.

Moderate intensity means you’re breathing a bit faster and your heart rate is up, but you can still talk (for example, a brisk walk around your Grand Rapids neighborhood).

Safety First: Talk to Your Doctor

Before starting an exercise program, especially if you have not been active or have medical conditions, talk with a healthcare professional.

In Grand Rapids, you can discuss exercise and depression with:

  • Your primary care provider at Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, or Mercy Health
  • A mental health professional (psychiatrist, psychologist, counselor, or social worker)
  • A provider at a local community health center or clinic

People with significant heart, lung, or other serious medical conditions should get medical advice and may benefit from completing an adult pre‑exercise screening questionnaire with their provider.

Why Exercise Can Be Hard When You’re Depressed

Depression can make it difficult to:

  • Get started or feel motivated
  • Stick with an exercise routine
  • Believe that exercise will make a difference

Low energy, poor sleep, negative thinking, and loss of interest are all symptoms of depression that can interfere with being active. That’s why it’s important to start small, be kind to yourself, and use support from others.

Practical Tips to Get Started with Exercise in Grand Rapids

1. Start Simple and Small

Begin with activities that feel manageable:

  • Short walks around your block or downtown Grand Rapids
  • Light household tasks (laundry, vacuuming, organizing)
  • Gardening or yard work when the weather allows
  • Parking a little farther away at the grocery store or clinic

Gradually increase how long or how often you move. Small, consistent steps can build confidence and motivation over time.

2. Choose Activities You Might Enjoy

People with depression often lose interest in things they once enjoyed. You may not feel like doing anything at first—but gentle, planned activity can help that interest return.

Consider:

  • Walking by the Grand River or in local parks
  • Low‑impact classes at a Grand Rapids gym or community center (yoga, water aerobics, tai chi)
  • Home exercise videos or apps
  • Dancing to music at home

Focus on what feels doable, not perfect.

3. Include Other People

Staying connected is an important part of recovery from depression. Exercise can be a way to socialize and feel less alone.

You could:

  • Walk with a friend, family member, or neighbor
  • Join a local walking or running group
  • Participate in group fitness classes at a local YMCA or community center
  • Join recreational sports or activity clubs in the Grand Rapids area

Even one regular “exercise buddy” can make a big difference in motivation.

4. Make a Simple Plan

Creating a routine can help you stay active:

  1. Pick specific days and times (for example, ��Walk for 15 minutes after lunch on Monday, Wednesday, and Friday”).
  2. Write it down or put it in your phone calendar.
  3. Start with very realistic goals—it’s better to succeed at a small goal than feel overwhelmed by a big one.
  4. Be flexible. If you miss a day, simply start again at the next opportunity.

You might also use local resources like:

  • Community recreation programs through the City of Grand Rapids
  • Wellness and behavioral health programs offered by local health systems

Local Mental Health and Support Resources in Grand Rapids

Exercise is helpful, but it is not a replacement for professional care when depression is moderate to severe. If you are struggling, reach out for help.

Local Healthcare and Mental Health Resources

  • Primary Care and Behavioral Health Clinics

    • Corewell Health (Spectrum Health) primary care and behavioral health clinics
    • Trinity Health Grand Rapids outpatient behavioral health services
    • Metro Health – University of Michigan Health behavioral medicine
    • Mercy Health and affiliated mental health providers

  • Kent County Health Department

    • Information on community mental health resources and wellness programs
    • Website: search “Kent County Health Department mental health”

  • Network 180 (Kent County Community Mental Health Authority)

    • Public mental health services, including crisis and ongoing care
    • 24/7 Access Center and crisis support

Crisis and 24/7 Support

If you or someone you know is in crisis, having thoughts of self‑harm, or feeling unsafe:

  • 988 Suicide & Crisis Lifeline – Call or text 988 (24/7, free, confidential)
  • Network 180 Crisis Services (Kent County) – Search “Network 180 crisis line” for the most current phone number
  • Local emergency departments at Corewell Health (Spectrum Health), Trinity Health Grand Rapids, or other area hospitals

If there is immediate danger, call 911.

Key Points About Depression and Exercise in Grand Rapids

  • Regular physical activity is a proven way to help prevent or manage mild depression.
  • Depression is a serious medical condition influenced by biology, life experiences, personality, and stress—not a personal weakness.
  • Exercise can be a moderately effective treatment for mild to moderate depression in adults, especially when combined with professional care.
  • Aim for at least 30 minutes of moderate activity on most days, but starting with just a few minutes is okay.
  • Grand Rapids offers many options for staying active year‑round, indoors and outdoors, despite Michigan’s cold winters and seasonal changes.
  • Talk with your doctor or mental health provider before starting a new exercise program, especially if you have other health conditions or more severe depression symptoms.

If you live in the Grand Rapids, MI area and are experiencing symptoms of depression, consider speaking with a local healthcare provider and exploring small, achievable ways to add movement into your daily routine. Exercise, combined with professional support, can be an important part of your recovery plan.