Overview
A recent study made headlines claiming exercise works as well as antidepressants for depression. Before you throw out your medication, let's look at what the research actually says—and what the clickbait headlines missed.What the Study Actually Found
The research: A 2024 meta-analysis published in the British Medical Journal reviewed over 200 randomized controlled trials comparing exercise interventions to control conditions for depression.
Key findings:
• Moderate to vigorous exercise showed effect sizes comparable to antidepressants and psychotherapy
• Effect was dose-dependent: more exercise correlated with greater benefit
• Benefits seen across age groups and severity levels
• Walking, jogging, yoga, and strength training all showed benefits
• Effect sizes were largest for walking/jogging, yoga, and strength training
Important context: This compared exercise to control conditions (no treatment or usual care), not head-to-head against medication in the same individuals. Most participants continued their existing treatments during the studies.What the Headlines Got Wrong
Misleading claim: "Just exercise instead of taking antidepressants"
Reality:
• Study wasn't designed to replace medication
• Participants in exercise studies weren't necessarily on medication
• Severely depressed people may lack energy to exercise without treatment first
• Exercise + medication likely works better than either alone
• This is about adding options, not replacing treatmentsHow Exercise Helps Depression
Biological mechanisms:
• Increases brain-derived neurotrophic factor (BDNF)
• Reduces inflammation
• Improves mitochondrial function
• Releases endorphins and endocannabinoids
• Regulates stress hormones
Psychological factors:
• Sense of accomplishment
• Social connection (group exercise)
• Structured routine
• Distraction from rumination
• Improved self-efficacyPractical Recommendations
Effective dose: 150 minutes/week moderate intensity OR 75 minutes/week vigorous intensity
What counts: Walking, jogging, cycling, swimming, strength training, yoga, dancing, sports
Getting started when depressed:
• Start small (5-10 minutes)
• Any movement is better than none
• Find something you don't hate
• Exercise with others for accountability
• Consider it part of treatment, not replacementThe Bottom Line
Exercise is a powerful tool for depression that's free, has minimal side effects, and provides physical health benefits. But it's not a replacement for medication or therapy for moderate-to-severe depression.
Best approach: Combine exercise, therapy, and medication as needed. Work with your healthcare provider to find the right combination for you.Conclusion
Exercise works for depression—the research is clear. But oversimplified headlines do a disservice by suggesting people should choose between exercise and evidence-based treatments. The real message: add movement to your mental health toolkit, whether or not you're also taking medication.