Exercise Trumps Medication and Counselling in Treating Depression, Study Shows

Exercise has emerged as a highly effective method for managing various mental health disorders, including depression and anxiety. Recent research suggests that exercise may even surpass the effectiveness of medication and counselling in treating depression.

The global population is currently grappling with a mental health crisis, with millions of individuals reporting symptoms of depression, anxiety, and other mental health conditions. Recent estimates indicate that nearly half of all Australians will experience a mental health disorder at some point in their lives.

Depression and anxiety take a significant toll on both individuals and society, with the former being one of the leading causes of health-related disease burden. The ongoing COVID-19 pandemic has further exacerbated the situation, with a significant rise in rates of psychological distress affecting approximately one-third of the population.

While traditional treatments like therapy and medication can be helpful, new research highlights the crucial role of exercise in managing these conditions.

A study published in the British Journal of Sports Medicine examined over 1,000 research trials that investigated the effects of physical activity on depression, anxiety, and psychological distress. The study revealed that exercise is an effective approach for treating mental health issues and may be even more potent than medication or counselling.

The review encompassed 97 papers, incorporating 1,039 trials with 128,119 participants. It demonstrated that engaging in various forms of physical activity for 150 minutes per week, such as brisk walking, weightlifting, and yoga, significantly reduces depression, anxiety, and psychological distress compared to standard care, including medication.

The study found that the most significant improvements, as reported by participants, were observed in individuals with depression, HIV, kidney disease, pregnant and postpartum women, and healthy individuals. However, clear benefits were observed across all populations.

Moreover, the intensity of exercise was found to be directly proportional to its effectiveness. For example, brisk walking instead of leisurely walking was more beneficial. Additionally, engaging in exercise for a duration of six to 12 weeks yielded the greatest benefits compared to shorter periods. Sustained long-term exercise is vital for maintaining mental health improvements.

In terms of effectiveness, when comparing the magnitude of the benefits of exercise to other common treatments for mental health conditions from previous systematic reviews, the findings suggest that exercise is approximately 1.5 times more effective than medication or cognitive behavior therapy.

Exercise offers additional advantages over medications, including reduced costs, fewer side effects, and bonus gains for physical health, such as weight management, improved cardiovascular and bone health, and cognitive benefits.

The mechanism behind the positive impact of exercise on mental health involves multiple pathways and both short-term and long-term effects. Immediately after exercise, the brain releases endorphins and dopamine, which contribute to mood enhancement and stress reduction. Over time, the release of neurotransmitters in response to exercise leads to changes in the brain that promote better mood and cognition, reduce inflammation, and boost immune function, all of which influence mental health and brain function.

Regular exercise also improves sleep, which plays a critical role in managing depression and anxiety. It provides psychological benefits such as increased self-esteem and a sense of accomplishment, which are particularly beneficial for individuals struggling with depression.

The findings underscore the vital role of exercise in managing depression, anxiety, and psychological distress. While some clinical guidelines already recognize the importance of exercise, others still consider it an “alternative” treatment, similar to acupuncture. However, exercise for mental health is neither outside conventional medicine nor lacking a solid evidence base.

It is worth noting that while exercise can be an effective tool for managing mental health conditions, individuals with such conditions should work with healthcare professionals to develop comprehensive treatment plans rather than embarking on new exercise regimens alone.

A comprehensive treatment plan may include a combination of lifestyle approaches like regular exercise, a balanced diet, and social engagement, alongside treatments such as psychotherapy and medication.

Exercise should not be perceived as an optional or secondary choice. It is a potent and accessible tool for managing mental health conditions, and the best part is, it is free and offers numerous additional health benefits.