Exercise is well known for its benefits on physical health, but researchers are learning that it can also have a big impact on mental health, particularly for people with depression. Two recent studies (1,2) focused on how exercise might help people with depression, examining its effectiveness compared to other treatments, like medication or therapy. Together, these studies give a clearer picture of why moving your body might be one of the best things you can do for your mood and overall well-being.
Depression affects millions of people worldwide, causing feelings of sadness, loss of interest in activities, and other emotional and physical challenges. Treatments like medication and therapy work well for many people, but they’re not perfect. Some treatments don’t work for everyone, and others can take time to show results or come with side effects. This is where exercise enters the picture. Researchers wanted to see how well exercise works to reduce depression symptoms and whether it could be as effective as other treatments.
The main study (1)reviewed over 100 clinical trials involving more than 14,000 people from around the world. These trials tested different types of exercise, including walking, running, yoga, and strength training, to see how they affected people with depression. The researchers compared exercise to other treatments like therapy, antidepressants, or a combination of treatments, and they also looked at whether different kinds of exercise made a difference.
The results showed that exercise was incredibly effective for reducing depression symptoms. In fact, it worked just as well as medication or therapy for many people, and in some cases, even better. People who exercised regularly experienced significant improvements in their mood, felt less anxious, and had more energy. The effects were particularly strong for people with mild to moderate depression, but even those with more severe symptoms saw benefits.
One of the most interesting findings was that the type of exercise didn’t seem to matter much. Whether people were walking, lifting weights, or practicing yoga, they all saw improvements in their mental health. The key was consistency. People who exercised regularly—several times a week for at least 30 minutes—got the best results. Even short bursts of activity, like 10 or 15 minutes, were helpful, but sticking to a routine seemed to make the biggest difference.
The second article (2) built on these findings and offered some additional insights. It emphasized that exercise might not only reduce symptoms of depression but also improve how people feel about themselves and their ability to cope with stress. This is important because depression often makes people feel stuck or hopeless. Exercise can help break that cycle by giving people a sense of accomplishment and control over their lives.
The studies also found that exercise is especially useful for people who want to avoid or minimize medication. While antidepressants are effective for many, they can come with side effects like weight gain, fatigue, or nausea. Exercise offers a natural, side-effect-free alternative that also boosts physical health. However, the studies also pointed out that exercise doesn’t have to replace medication or therapy—it can work alongside them. For many people, combining exercise with other treatments is the most effective approach.
The research revealed some challenges, too. One big hurdle is getting people to start exercising and stick with it, especially when they’re already feeling low. Depression can make it hard to find motivation or energy, so it’s important to start small. Even a short walk around the block or a few minutes of stretching can be a good first step. Over time, as people build confidence and see the benefits, they’re more likely to make exercise a regular part of their lives.
Another important point is that people need support to make exercise a habit. This could mean having a friend to work out with, joining a class, or setting small, achievable goals. Health professionals can also play a role by encouraging patients to try exercise and helping them create a plan that fits their needs and lifestyle.
While the studies showed that exercise is effective for most people, they also acknowledged that it’s not a cure-all. For some, depression is a complex condition influenced by genetics, life experiences, and other factors. Exercise is one tool in a larger toolbox, and it’s important to find the combination of treatments that works best for each individual.
In addition to helping with depression, exercise brings a host of other benefits. It improves sleep, boosts energy, and reduces the risk of chronic diseases like heart disease and diabetes. It also helps with brain health, improving memory and focus, which can be especially valuable for people dealing with the mental fog that often comes with depression.
The studies also raised questions about how to make exercise more accessible. Not everyone has the time, money, or physical ability to join a gym or take up running. The researchers emphasized that exercise doesn’t have to be expensive or intense to be effective. Simple activities like walking, gardening, or dancing at home can provide significant benefits. The key is finding something enjoyable and sustainable.
One promising area for future research is understanding how exercise works to improve mood. Scientists know that physical activity boosts the production of endorphins, the brain’s “feel-good” chemicals. It also reduces levels of stress hormones like cortisol. But there’s more to the story. Exercise seems to improve the way the brain processes emotions and helps people feel more connected to their bodies. Understanding these mechanisms could lead to even better treatments and advice for people with depression.
In summary, these studies show that exercise is a powerful and accessible way to fight depression. It works as well as medication or therapy for many people, and it comes with additional benefits for physical health and overall well-being. Whether it’s a brisk walk, a yoga class, or some time in the garden, moving your body can make a real difference in how you feel. For anyone struggling with depression, exercise is worth a try—whether on its own or as part of a broader treatment plan. And for those who already exercise regularly, these findings are a great reminder of how valuable that habit is for both the body and mind.
- Noetel M, Sanders T, Gallardo-Gómez D, et al. Effect of exercise for depression: systematic review and network meta-analysis of randomized controlled trials. BMJ. 2024;384: e075847.
- Yee CC. Effect of Exercise for Depression [abstract of Noetel M, Sanders T, Gallardo-Gómez D, et al. Effect of exercise for depression: systematic review and network meta-analysis of randomized controlled trials. BMJ. 2024;384:e075847]. PracticeUpdate Primary Care. 2024 Feb 21. Accessed December 12, 2024.