A summary of recent clinical evidence that exercise effectively treats depression and promotes good mental health.

1. Exercise is linked to better
mental health
In a Lancet report of 1.2 million
Americans:
40% fewer days
of poor mental
health per month
Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). Association between physical exercise
and mental health in 1· 2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry, 5(9), 739-746.
vs.

2. Exercise is linked to better
mental health
Just 120 minutes of leisure activity a
week:
60%
less depression
Jonsdottir, I. H., Rödjer, L., Hadzibajramovic, E., Börjesson, M., & Ahlborg Jr, G. (2010). A prospective study of leisure-time physical activity and mental health
in Swedish health care workers and social insurance officers. Preventive medicine, 51(5), 373-377.
vs.

3. Mutrie, N., Richards, K., Lawrie, S., & Mead, G. (2018). Can Physical Activity Prevent or Treat Clinical Depression? The Exercise Effect on Mental Health:
Neurobiological Mechanisms. CRC Press. pp. 380-407.
Cooney, G. M., Dwan, K., Greig, C. A., Lawlor, D. A., Rimer, J., Waugh, F. R., … & Mead, G. E. (2013). Exercise for depression. Cochrane database of systematic
reviews, (9).
Exercise is as effective as
standard depression therapies
The Cochrane Group performed a “meta” analysis of 35 clinical
trials with 2326 participants.
= =
Conclusion:
AntidepressantsExercise Psychotherapy (CBT)

4. Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: a meta-analysis adjusting
for publication bias. DOI: 10.1016/j.jpsychires.2016.02.023
Exercise is as effective as
standard depression therapies
An international team of researchers performed a “meta” analysis
of 55 clinical trials with 1500 participants.
=
Conclusion:
Exercise
 in depression scores
(5 points on a 23-point scale)
What worked best:
Aerobic exercise of moderate to high-
intensity & at least partly supervised

5. Brain Benefits of Exercise
“Feeling” Benefits
Mutrie, N., Richards, K., Lawrie, S., & Mead, G. (2018). Can Physical Activity Prevent or Treat Clinical Depression? The Exercise Effect on Mental
Health: Neurobiological Mechanisms. CRC Press. pp. 380-407.
Bernstein, E. E., & McNally, R. J. (2018). Exercise as a buffer against difficulties with emotion regulation: A pathway to emotional
wellbeing. Behaviour research and therapy, 109, 29-36.
• Sense of accomplishment and self-control
• Decreased reactivity to stress
• Faster recovery from stress
• Releases brain opioids for a “natural high”
• Decreased inflammation in the brain

6. Brain Benefits of Exercise
“Thinking” Benefits
Mutrie, N., Richards, K., Lawrie, S., & Mead, G. (2018). Can Physical Activity Prevent or Treat Clinical Depression? The Exercise Effect on Mental
Health: Neurobiological Mechanisms. CRC Press. pp. 380-407.
• Improved brain metabolism and blood flow
• Stimulates growth factors that help brain
cells grow, survive, and thrive
• Sharpens focus and thinking

7. Ahlsberg JE et al. Physical exercise as a preventive or disease-modifying treatment
of dementia and brain aging. Mayo Clin Proc. 2011; 86(9):876-884.
Otto MW et al. Exercise for Mood and Anxiety Disorders. J Clin Psychiatry. 2007;
68:669-676.
Check
with your
doctor!

8. Ahlsberg JE et al. Physical exercise as a preventive or disease-modifying treatment
of dementia and brain aging. Mayo Clin Proc. 2011; 86(9):876-884.
Otto MW et al. Exercise for Mood and Anxiety Disorders. J Clin Psychiatry. 2007;
68:669-676.