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DEPRESSION IMPROVED WITH EXERCISE




If you’re struggling with depression, you might not need a prescription to start feeling better—just a good pair of sneakers. A sweeping review of clinical trials suggests that regular Exercise can ease depression almost as well as traditional therapy, and maybe even antidepressants, with fewer side effects.

Researchers from the University of Lancashire dug into 73 randomized controlled trials, covering nearly 5,000 adults with depression. What they found was simple but powerful: people who got moving—whether it was walking, cycling, or lifting weights—experienced real, meaningful improvements in their mood. In fact, the benefits of Exercise matched closely what’s typically seen in psychological therapy. And when compared to antidepressant medication, Exercise held its own, though the evidence there isn’t as ironclad.

Here’s why this matters: depression affects more than 280 million people worldwide, and it’s one of the leading causes of disability. Therapy and medication can be expensive, hard to access, or come with unwanted side effects. Exercise, on the other hand, is free, accessible, and good for your body and mind.

What kind of exercise works? The review found that light to moderate activity—think brisk walking, casual cycling, or moderate gym sessions—was easier to stick with and more helpful than punishing, high-intensity routines. Shooting for somewhere between 13 and 36 sessions brought the most significant lift in mood. No single type of Exercise came out on top, but programs that mixed resistance and aerobic training seemed especially effective.

And the risks? Pretty minimal. Some people in the exercise groups had minor aches or injuries, while those on medication reported the usual suspects: fatigue, stomach troubles, and so on.

Professor Andrew Clegg, lead author on the review, sums it up: “Exercise appears to be a safe and accessible option for helping to manage symptoms of depression. It won’t work for everyone, but finding an activity you can stick with can make a real difference.”

Of course, researchers caution that we still need more large, high-quality studies to nail down which exercises work best, for whom, and for how long. But the takeaway is clear: you don’t have to wait for perfect evidence to start reaping the benefits.

So if you’re feeling low, why not take that first step—literally? Whether it’s a walk around the block, a quick yoga session, or a dance break in your living room, moving your body could be one of the most effective, accessible ways to boost your mood and your health. Give it a try. Your mind—and your body—will thank you.

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