Exercise may help ease depression more than many people expect. An updated Cochrane review found that regular physical activity can reduce depression symptoms about as much as talk therapy. Exercise may also provide relief similar to antidepressant medication, though that comparison was less certain.
The review looked at 73 high-quality studies involving nearly 5,000 adults diagnosed with depression. Overall, people who exercised saw moderate improvements compared with those who received no treatment. The biggest benefits were seen in programs lasting several weeks, especially when people completed around 13 to 36 exercise sessions. Light to moderate activity appeared more helpful than very intense workouts.
Side effects were uncommon and mostly mild, such as sore muscles or minor joint pain. No single type of exercise stood out as best, but programs that combined different activities or included strength training tended to work better than aerobic exercise alone. While exercise isn’t a cure and won’t help everyone, the findings suggest it can be a safe, affordable option to consider alongside other depression treatments.
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