08/17/2025
A comprehensive 2023 meta-analysis published in the British Journal of Sports Medicine has confirmed that physical activity is a powerful tool against depression, anxiety, and other psychological disorders.
Reviewing 97 studies, over 1,000 trials, and involving more than 128,000 participants, the analysis found that exercise was significantly more effective than both counseling and common antidepressant medications in reducing mental health symptoms.
The benefits of physical activity were especially pronounced in individuals living with depression, pregnant and postpartum women, and people diagnosed with chronic illnesses like HIV or kidney disease. This suggests that exercise has a broad and accessible impact on mental wellbeing across diverse populations.
But what makes exercise so effective? Physical activity stimulates the release of endorphins, the body’s natural mood enhancers, which can create feelings of happiness and reduce pain perception. It also promotes the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. BDNF is crucial for maintaining brain plasticity and cognitive function, both of which are often impaired in depression.
Exercise additionally regulates neurotransmitters like serotonin, dopamine, and norepinephrine—key chemicals involved in mood balance and emotional health. Beyond these neurochemical effects, regular physical activity improves sleep quality, a critical factor since poor sleep often exacerbates depression symptoms.
Chronic inflammation has been linked to mental health disorders, and exercise helps reduce this inflammation, contributing to symptom relief. It also lowers cortisol, the primary stress hormone, enhancing the body’s resilience to stress.
Moreover, engaging in exercise can boost self-esteem and self-efficacy by providing a sense of accomplishment, fostering motivation and a positive self-image, all of which support mental health recovery.
While exercise is not a replacement for professional treatment in severe cases, it is a highly effective complementary strategy that benefits both mind and body.
