LDepression is usually treated with medication and psychotherapy. From now on, physical activity has established itself as a scientifically recognized complementary therapy. Depression, which affects 3 million French people, is a chemical mechanism that must be treated with medication, but not only that. Numerous studies have shown the benefits of physical activity.
In February 2024, British Medical Journal published a meta-analysis of 218 studies with 14,170 participants. The study revealed that dancing greatly reduced depression, walking or jogging had moderate to strong effects, while yoga and strength training produced moderate effects.
Physical exercise may be as effective as antidepressants in treating mild to moderate depression. Another meta-analysis from 2023 went even further: it revealed “ Amount Required to be Treated » of 2. This means that for every two people with depression who start exercising, one person will experience significant improvement.
Start slowly
Depression is exhausting, so we don’t move. However, an Olympic effort does not need to be undertaken in order to be successful. Although the BMJ study shows that the benefits are proportional to the specified intensity – the more intense, the more effective – even light exercise like walking or yoga offers measurable benefits. A meta-analysis published in JAMA Psychiatry (2023) revealed a dose-dependent inverse relationship: the more you move, the less your risk of developing depression. And the effects are visible even at low doses. A 30-minute walk, two to three times a week, is therapeutic.
READ ALSO What if hallucinogenic mushrooms were an effective treatment for alcoholism and depression? Physical activity affects the brain, not just morale. Physical exercise changes brain chemistry in profound and measurable ways:
- Serotonin regulation: Physical activity affects how the body uses tryptophan (an amino acid) to synthesize serotonin, a neurotransmitter whose deficiency is directly linked to depression.
- Production of endorphins and dopamine: the famous hormones of happiness.
- Reduces cortisol: Stress hormones decrease with regular exercise, creating a better hormonal environment.
- Neuroplasticity and BDNF: Exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein important for the growth and survival of neurons.
Sports doesn’t mean “weight room”
A BMJ meta-analysis shows that many types of exercise are effective. No need to run or lift weights if you don’t like it. Most effective activities:
- Dancing: stimulates oxytocin (the attachment hormone), reduces cortisol, and engages emotions in a unique way.
- Walking or jogging: A 2018 Canadian study showed that a 12-week running program significantly reduced symptoms of depression.
- Yoga: especially effective for men and older people, yoga combines movement, breathing and meditation.
- Muscle strengthening: very effective in women and young adults.
Don’t be against sports and medicine
This in no way means that exercise should systematically replace antidepressants or psychotherapy. For mild to moderate depression, exercise may be the first line of treatment. For major depression, this treatment should be considered as a complement to pharmacological treatment and psychotherapy, as it increases overall effectiveness.
To find
Kangaroo today
Answer
Researchers in a January 2025 study published in Journal of Physical Activity and Health Keep in mind that claims that exercise is better than antidepressants are scientifically inaccurate and potentially stigmatizing. Both have similar effectiveness, but their actions are different.
How to do it concretely?
Start by walking 20 minutes, three times a week, or choose an activity you enjoy (dancing, yoga, swimming, cycling, gardening). Prioritize supervised activities because they provide structure, engagement, and social support. In cases of severe depression, combine medication and physical activity as soon as possible. Be patient: the benefits of exercise appear after 4 to 12 weeks.
