Research has found that exercise can reduce depression symptoms to a level similar to psychotherapy. When compared to antidepressants, the results were similar; however, the evidence was not as robust.
Researchers from the Univ. of Lancashire analyzed 73 randomized controlled studies with almost 5,000 adults with depression. The studies compared exercise to no treatment, therapy and medication. Their analysis found that exercise was a better treatment than nothing. When compared to psychotherapy, people saw similar improvements in symptoms. The same was true comparing exercise to meds, but the evidence was limited and not enough to draw a firm conclusion. There weren’t enough studies about long-term results to draw conclusions.
“Our findings suggest that exercise appears to be a safe and accessible option for helping to manage symptoms of depression,” said Prof. Andrew Clegg, lead author of the review. “This suggests that exercise works well for some people, but not for everyone, and finding approaches that individuals are willing and able to maintain is important.”
Exercise won’t be the best fit for everyone. It’s essential to speak to a doctor familiar with your medical history and current situation to create a plan that works for you. Depending on many factors, different treatments suit individuals better. And researchers warn that “exercise alone isn’t enough for someone with severe depression.”
More than 18 percent of Americans are struggling with, or have received care for, depression. Many are lower-income individuals who may struggle with paying for consistent care. Taking the stress out of paying for treatment and turning to the free alternative of exercise may be beneficial for their mental health.
The researchers saw that moderate exercise appeared to be the most impactful. Following that, light exercise was more beneficial than vigorous. And exercising more frequently was better than less.
Anyone who has struggled with depression knows that getting moving can be very difficult. Depression can make you tired and less motivated. Dr. Craig Miller, editorial advisory board member of Harvard Health Publishing, suggested starting with just five minutes of daily walking or any physical activity you like. By making it something easy, you make it sustainable and scalable. And by making it something you like, you stick with it.
