Doctors Explain How Exercise Heals Depression Better Than Pills

A recent study has reinforced the idea that physical exercise is a crucial element in mental health treatment. Specifically, it is approximately 150% more effective at treating depression than prescriptions or Cognitive Behavioral Therapy (CBT) alone.

A team of doctors and researchers from the University of Sydney in Australia and the University College of London published the umbrella review in the BMJ in March of 2023. The study emphasizes the importance of physical activity in alleviating symptoms of mental health issues like anxiety and depression, potentially reducing the need for medications. The researchers analyzed data from over 900 studies, including 1.2 million individuals from 49 countries.

Dr. Brendon Stubbs, the study’s lead author from the University College of London, stated that the findings support the idea that exercise is a cost-effective and accessible option for managing mental health. The study demonstrates that even small amounts of physical activity can significantly benefit physical well-being and mental health.

The researchers found that engaging in a minimum of 150 minutes of moderately intensive or 75 minutes of vigorous-intensity exercise per week was linked to improved mental health outcomes. This summary aligns with the recommendations for weekly physical activity published by the World Health Organization (WHO) in 2020.

The American College of Obstetricians and Gynecologists (ACOG) reports that prenatal depression occurs during approximately 10% of pregnancies. However, the prevalence may increase to 20%, depending on demographics, socio-economic status, and access to mental health care.

The newly released data suggests that exercise can decrease depression during pregnancy.

Physical exercise during pregnancy is vital in promoting the best physical and mental well-being while carrying a baby. That is common knowledge. But this review shows how regular physical activity can help manage symptoms of mental health issues, including depression and anxiety. Both are typical during pregnancy, ACOG suggests.

Note: Consult with your OB/GYN before beginning or continuing an exercise routine to ensure it is safe and appropriate. Incorporating physical activity into daily life, like taking short walks or practicing gentle stretching or yoga, can be a manageable and effective approach for relieving depression during pregnancy.

Depression is a complex mental health condition, and no two patients are alike. Dr. Stubbs emphasized that exercise should not replace other treatments like CBT or psychotherapy. Instead, therapists should include it as an essential component of a comprehensive mental health care plan. 

For individuals who are hesitant or unable to participate in traditional exercise, he recommends incorporating physical activity into daily life, such as taking the stairs instead of the elevator, doing a bit of yard work or gardening, or walking to work.

Here is a list of fifteen common signs of depression and associated behaviors to know. 

It’s important to note that not everyone experiencing depression will exhibit all of these signs. If you or someone you know exhibits several of these symptoms for an extended period, seek help from a healthcare professional; a diagnosis of a mental health condition by a doctor is the first step to healing.

The study’s findings have important implications for mental health professionals and policymakers. With mental health issues on the rise, it is essential to explore cost-effective and accessible treatment options like exercise to help alleviate the burden on healthcare systems and improve individual well-being.

The research conducted by the University College of London and the University of Sydney team provides strong evidence that physical exercise should be a critical part of mental health treatment. By making physical activity accessible and encouraging its integration into daily routines, mental health care can become more effective and holistic.