11/07/2025
A meta-analysis published in The BMJ found that exercise and antidepressants were actually equally effective in reducing depression. Some research suggests that exercise might even be MORE effective than antidepressants in some cases. For instance, a study found that individuals who regularly walked or jogged experienced a 60.4% remission rate after just 4 months compared to a 26% remission in those who took an SSRI.
Biochemical effects of regular walking:
📑Releases endorphins: Walking triggers the release of endorphins, which are the brain’s “feel-good” chemicals that enhance mood and reduce pain perception.
📑Boosts neurotransmitters: It increases the production of other important neurotransmitters like serotonin and dopamine, which are crucial for mood regulation.
📑Reduces stress hormones: Regular walking helps lower cortisol levels, the hormone associated with stress.
📑Increases brain health: Walking boosts blood flow to the brain and supports the growth of new brain cells in the hippocampus, an area involved in mood and memory.
Psychological and lifestyle benefits of regular walking:
📑Breaks sedentary cycles: Depression often leads to inactivity, which can worsen symptoms. Walking introduces movement and structure, helping to break this cycle.
📑Improves sleep: A consistent walking routine can lead to better sleep patterns, which are often disrupted in people with depression.
📑Provides mindfulness: Walking, especially outdoors, can provide a meditative state and mental break from stressors.
📑Enhances self-esteem: Achieving a daily walking goal can boost your sense of accomplishment and self-efficacy.
SOURCE: https://www.ncbi.nlm.nih.gov/books/NBK99429/
