Move Your Body, Change Your Mind: The Science-Backed Power of Exercise for Depression

For those struggling with depression, the journey towards feeling better often involves medication and psychotherapy. But recent research suggests there’s another powerful weapon in the fight against this debilitating condition: exercise.

A major 2023 study published in Neuroscience News [1] reviewed 97 previous studies involving over 128,000 participants. The analysis revealed that 150 minutes of moderate-intensity exercise per week, such as brisk walking, weightlifting, or yoga, significantly reduced symptoms of depression, anxiety, and psychological distress when compared to “usual care.”

This finding aligns with earlier research published in the British Journal of Sports Medicine [2]. This study compared the effectiveness of running with psychotherapy for treating depression. The results showed that both interventions were equally effective in reducing symptoms in the short term. However, at a 10-month follow-up, the exercise group exhibited significantly lower rates of depression compared to those who received psychotherapy or a combination of both.

The benefits extend beyond just managing symptoms. Dr. Edward M. B. Singh, lead author of the Neuroscience News study, emphasizes the long-term advantages of exercise: “We found that exercise offered the greatest mental health benefit to people with depression, pregnant and postpartum women, and otherwise healthy adults. These benefits may persist even after the exercise program ends.” [1]

So, how does exercise work its magic? Research suggests it may be a combination of factors. Physical activity triggers the release of endorphins, natural mood-boosters in the brain. It also helps improve sleep quality, which is often disrupted in individuals with depression. Additionally, exercise can increase self-esteem and feelings of accomplishment, fostering a sense of control and well-being.

Important to remember: While exercise is a powerful tool, it’s not a replacement for professional help. If you’re struggling with depression, consult a healthcare professional to discuss a personalized treatment plan that might include a combination of therapy, medication, and an exercise routine.

Key takeaways:

• 150 minutes of moderate-intensity exercise per week can significantly reduce symptoms of depression.
• Exercise may be as effective as psychotherapy for treating depression in the short term.
• Research suggests long-term benefits of exercise in managing depression.
• Consult a healthcare professional for a comprehensive treatment plan.