Depression and anxiety, two of the most prevalent mental health disorders, impact millions globally. While traditional treatments like medication and psychotherapy have proven effective, they are not universally accessible. Barriers such as cost, stigma, extended waiting periods, and potential side effects of drugs often deter individuals from seeking help.
In a groundbreaking study published today, researchers have confirmed that exercise can be as effective as medication or therapy for some individuals battling depression and anxiety. The study highlights that social and professionally guided physical activities, such as gym classes or running clubs, yield significant mental health benefits.
The Evidence Behind Exercise as Treatment
Physical activity has long been advocated as a remedy for anxiety and depression due to its ability to release endorphins, the brain’s “feel-good” chemicals. However, the evidence has been inconsistent, with numerous studies offering varied results on the type, duration, and intensity of exercise needed.
Over the last 20 years, researchers have conducted numerous meta-analyses to explore exercise’s role in treating these mental health conditions. Despite these efforts, questions remained about its effectiveness across different demographics and exercise types.
Groundbreaking Meta-Meta-Analysis
To address these gaps, the research team conducted a comprehensive “meta-meta-analysis,” reviewing 81 existing meta-analyses. This involved data from nearly 80,000 participants across over 1,000 trials, examining variables such as age, type of exercise, and whether the activity was supervised.
The study found that exercise significantly reduces symptoms of both depression and anxiety. Notably, it has a high impact on depression symptoms and a medium impact on anxiety, often matching or surpassing traditional treatments like therapy and antidepressants.
Who Benefits Most?
The research identified two groups that benefit the most: young adults aged 18 to 30 and postpartum women. The latter group often faces barriers to exercising, such as time constraints and lack of confidence, making these findings particularly relevant for improving maternal mental health.
The Role of Exercise Type and Frequency
Aerobic activities, including walking, running, cycling, and swimming, were found to be most effective in alleviating symptoms of both depression and anxiety. However, other forms of exercise, such as resistance training and yoga, also showed positive effects.
For depression, group exercises supervised by professionals were particularly beneficial. Unfortunately, similar data for anxiety was unavailable, indicating a need for further research.
Exercising once or twice a week had a similar effect on depression as more frequent sessions, and intensity levels did not significantly alter outcomes.
For anxiety, consistent exercise over eight weeks at lower intensities, like gentle swimming or walking, proved most effective.
Implications for Treatment Strategies
This research positions exercise as a viable, evidence-based treatment for depression and anxiety, especially for individuals with diagnosed conditions. However, simply advising patients to “exercise more” may not suffice. Structured, supervised exercise programs with a social component are recommended to maximize benefits.
Healthcare providers should consider referring patients to specific programs, such as aerobic fitness classes or supervised walking groups, rather than offering generic advice. These findings are particularly pertinent for treating depression in young adults and postpartum women.
Conclusion: A New Path Forward
For those hesitant about medication or facing long waits for therapy, supervised group exercise presents a promising alternative. It is an evidence-based approach that can be initiated immediately. Nonetheless, individuals experiencing symptoms of depression or anxiety should consult healthcare professionals to integrate exercise into their treatment plans effectively.
This article is republished from The Conversation. It was written by Neil Munro, James Cook University; James Dimmock, James Cook University; Klaire Somoray, James Cook University, and Samantha Teague, James Cook University.
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Samantha Teague receives funding from the National Health and Medical Research Council (NHMRC). James Dimmock, Klaire Somoray, and Neil Munro do not work for, consult, own shares in, or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.
