New research reveals that structured exercise programs rival therapy in easing depression for many people (Image: Pexels)
Depression is often treated in closed rooms, with long conversations or carefully measured medication. But new research suggests relief may also begin somewhere far less formal, on a walking path, in a gym, or simply by moving the body more often.
According to an updated Cochrane review, exercise can reduce symptoms of depression to a similar degree as psychological therapy. In some comparisons, it even appeared to rival antidepressant medication, though researchers stress that the evidence here is less certain.
Depression affects more than 280 million people worldwide and remains one of the leading causes of disability. Exercise now stands out not as a miracle cure, but as something refreshingly accessible. It costs little, carries few side effects, and improves physical health alongside mental wellbeing.
Also Read: Symptoms of depression are more common than you think, here’s how to spot the early signs
The review, led by scientists at the University of Lancashire, analysed data from 73 randomised controlled trials involving nearly 5,000 adults diagnosed with depression. Participants took part in structured exercise programmes, which were then compared with no treatment, psychological therapy, or antidepressant medication.
Overall, people who exercised showed moderate improvements in depressive symptoms compared with those who received no treatment. When exercise was compared with therapy, the benefits were broadly similar, based on evidence from ten trials. Comparisons with antidepressants also suggested similar outcomes, though the certainty of this evidence was lower.
One limitation stood out
Very few studies followed people long-term, leaving unanswered questions about how long the benefits last.
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Unlike many treatments, exercise came with relatively few downsides. Some participants reported muscle or joint injuries, but these were uncommon. In contrast, people taking antidepressants more frequently reported side effects such as fatigue or digestive issues. “Our findings suggest that exercise appears to be a safe and accessible option for helping to manage symptoms of depression,” said Professor Andrew Clegg, lead author of the review. “It works well for some people, but not for everyone. The key is finding something individuals are willing and able to stick with.”
Discover the kind of exercise that actually helps
The review offers practical clues rather than strict rules.
- Light to moderate activity was more effective than intense workouts
- Completing between 13 and 36 sessions showed greater improvements
- Mixed programmes and resistance training performed better than aerobic exercise alone
- No single activity clearly outperformed the rest
Interestingly, popular practices such as yoga and qigong were not included in this analysis, leaving room for future research.
Despite adding 35 new trials to earlier reviews, researchers say the overall conclusions haven’t changed much. Many studies were small, often involving fewer than 100 participants, making firm conclusions difficult. “Exercise can help,” Professor Clegg explained, “but we still need larger, better-quality trials to understand who benefits most, which types of exercise work best, and whether the effects last.”
Also Read: Mental health tips: Simple, everyday strategies to manage anxiety and depression
Exercise won’t replace therapy or medication for everyone, and it shouldn’t be seen as a one-size-fits-all answer. But this research suggests that movement is important to maintain good mental health.
FAQs on Exercise as a Tool to Deal with Depression
1. How can exercise help with depression?
Exercise can improve mood, reduce anxiety, and promote a sense of well-being by releasing endorphins and other chemicals in the brain that make you feel good.
2. What types of exercise are most effective for managing depression?
Light to moderate activities, mixed programmes, and resistance training have shown greater improvements compared to intense workouts or aerobic exercise alone.
3. How often should one exercise to see benefits for depression?
Completing between 13 and 36 sessions has been associated with significant improvements in depressive symptoms.
4. Are there any side effects of using exercise to treat depression?
Some participants reported muscle or joint injuries, but these were uncommon. Compared to antidepressants, exercise has relatively few side effects.
5. Can exercise replace medication or therapy for depression?
Exercise can be a valuable part of managing depression but may not replace therapy or medication for everyone. It is essential to find a balanced approach that works for the individual.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.