Can sports and exercise help to relieve depression?

Many studies have looked into the benefits of sports and exercise in depression. They compared the effectiveness of sports and exercise programs with that of other approaches. Many of these studies looked at the effects of jogging and Nordic walking, while others tested cycling, doing exercises and strength training. Most of the studies were of endurance sports, followed by strength training. The majority of these programs ran for 1 to 16 weeks.

The researchers mainly wanted to find out whether participating in sports and exercise programs can relieve the symptoms of depression. The researchers found the following: Exercise and sports have a positive effect. People who participated in exercise programs had, on average, somewhat fewer symptoms than people who didn’t participate and who also didn’t receive any other form of treatment.

But it is hard to estimate how much the depressive symptoms were reduced. That varied a lot from study to study. In some, the symptoms only decreased a little, while in others they were reduced by a lot. Exercise programs with a personal trainer were more effective than ones without.

Side effects were rare. The side effects that did occur were usually milder muscle or joint problems. Some participants dropped out of the programs early. This could be seen as a sign that the type of suggested exercise – usually jogging or Nordic walking – may not have been right for everyone. This means that it is even more important to check what type of exercise suits you and to see what level of intensity is good for you.

The studies do not have a conclusive answer to some questions, though: Are some types of sports more suitable than others, for example? Is it better to do sports and exercise in groups or on your own? It is also not clear how long the effect lasts.

Sports and exercise typically can’t replace psychotherapy or antidepressants for the treatment of moderate to severe depression, but they can be a useful addition to a treatment. In mild depression, physical activity is a good alternative for people who don’t want to start a treatment right away. In Germany, statutory health insurers will be covering sports therapy in the future.

Sometimes it isn't appropriate to encourage someone to get more exercise. It is hardly possible for many people with severe depression to do sports. That is more viable for someone who has mild depression. And exercise doesn’t have to mean doing a lot of sports. If you have severe symptoms, just taking regular walks to get fresh air can help.