Clinical Trials Prove The Power Of Exercise For Mental Health

If you’re feeling blue, a workout can quickly change your mood — and perhaps more powerfully than you might think.

A raft of new evidence suggests that regular exercise can be a powerful way to combat depression. Some studies even conclude that exercise can be at least as effective as antidepressants or therapy in treating the illness.

For example, a recent University of Lancashire review of data from 73 randomized, controlled trials found that light to moderate exercise helps alleviate depression symptoms.

The researchers say the positive impact of exercise on depression tends to kick in after somewhere between 13 and 36 sessions of activity.

The research was published in the Cochrane Database of Systematic Reviews.

What science says about exercise for mental health 

The University of Lancashire study is just one of several in recent years that have found working out to be a useful tool for alleviating depression.

A 2024 meta-analysis of results from 218 randomized clinical trials also found that exercise can be an effective treatment for depression. The results were published in the journal JAMA.

Types of activity that were singled out in the study as being especially effective included:

• Walking or jogging
• Yoga
• Strength training

In another study published in 2023, researchers at the University of South Australia found that physical activity is 1.5 times more effective in treating depression than either counseling or medication.

The study was published in the British Journal of Sports Medicine and called for exercise to become a frontline approach to treating depression.

The research doesn’t always agree about how to best to use exercise to combat depression.

For example, the University of Lancashire study found that lighter exercise treats depression better than more vigorous workouts. On the other hand, the study published in JAMA concluded that intense exercise was more effective.

But despite these differences, researchers generally agree that any level of consistent activity can help to reduce symptoms of depression in many people.

How exercise fights depression

Meggan Berg, a certified personal trainer and group fitness instructor at Life Time Reston in Virgina, says exercise can be a powerful tool for altering how you feel.

“Exercise can absolutely help reduce symptoms of depression,” she says.

Exercise promotes the release of endorphins and serotonin, chemicals in the brain that help enhance mood and reduce the perception of pain, Berg notes.

This biological response can contribute to improved self-esteem, a sense of accomplishment and an overall mood boost, she says.

“I often say it’s good for the soul, as physical activity has been shown to improve overall mood and support long-term mental well-being,” Berg says.

Experts have noted that exercise can reduce depression and anxiety simply by taking your mind off your troubles.

Activity also is much healthier way of dealing with depression than escaping into drugs, alcohol or other bad habits and addictions.

Why exercise alone isn’t always enough

Before you change into your workout clothes and head to the gym, it’s important to note that the researchers the University of Lancashire study found that exercise works better for some people than others when it comes to reducing depression.

In addition, a variety of separate illnesses or other issues — such as vitamin D deficiency — can trigger depression. In such cases, you might need medical treatment, lifestyle changes and other remedies beyond simple exercise.

The researchers emphasize the importance of consulting with a health care provider when determining the best treatment for your own depression.

The right exercise for combatting depression

Even if you don’t have depression, exercise can improve your health in myriad ways.

Exercise lowers your risk of developing illnesses such as heart disease and diabetes. It can boost brain function, keep you fit and trim and help you sleep better.

If you are thinking of starting an exercise program in the new year, consider consulting with your physician.

The Centers for Disease Control and Prevention recommends talking to your doctor before exercising if you have been inactive or are overweight, or if you have other concerns.

Once you have been cleared to work out, Berg recommends choosing forms of exercise that you genuinely enjoy.

Examples of such activities might include:

• Taking a walk outdoors
• Participating in group fitness classes
• Completing a home workout
• Lifting weights
• Using a cardio machine
• A combination of any of the above

“Making movement playful and fun helps build consistency and enjoyment,” Berg says.

Consistency is key with exercise for mental health

In short, it’s important to build exercise into your life in a way that is enjoyable. That way, you are less likely to quit after an initial burst of enthusiasm.

“Consistency is especially important for individuals who may be healing from or navigating depression,” she says. “Regular physical activity helps sustain these positive effects over time.”

Berg also reminds people that exercise also doesn’t have to be a solo activity.

“Inviting a friend to join you for a walk or workout can create connection and accountability, and may even be life-changing for them as well,” she says.

Experts have speculated that working out with others may create a social dynamic that also contributes to reducing feelings of depression and anxiety.

Berg recommends choosing a duration of activity that feels sustainable, and trying to work out at the same time each day.

“Consistency is key,” she says. “If you miss a day, that’s OK. It happens. Stay the course and do not let small setbacks keep you from moving forward.

Also, don’t be afraid to try something new. “You never know what you might discover or grow to enjoy,” Berg says.