Exercise as a promising natural treatment for depression

06/03/2025 / By Evangelyn Rodriguez

A meta-analysis of 218 trials (14,000+ participants) found that walking, jogging, yoga and strength training can help reduce depressive symptoms as effectively as psychotherapy or antidepressants — sometimes more so, especially at higher intensities.
Yoga and strength training were well-tolerated, and benefits scaled with exercise intensity. Effects were consistent across depression severity and physical comorbidities (e.g., arthritis).
A separate study noted dancing (e.g., tango, ballroom, etc.) also significantly reduces depression in older adults, though it wasn’t more effective than other exercises or therapies. Anxiety results were inconclusive.
Antidepressants have long dominated depression treatment, but concerns over side effects (weight gain, emotional numbing) and new evidence position exercise as a viable alternative or complementary option.
While exercise offers a low-cost, side-effect-free solution, integrating it into mainstream mental health care requires bridging research and real-world clinical practice.

A groundbreaking study suggests that physical exercise could be more effective than antidepressants in alleviating symptoms of depression.

Published in the BMJ, the research analyzed data from over 14,000 participants and found that physical activities like walking or jogging, yoga and strength training can significantly reduce depressive symptoms. In fact, the study reported that the effects of these exercises were comparable to psychotherapy and commonly used antidepressants. These findings challenge conventional treatment approaches and highlight the potential of lifestyle interventions in mental health care.

Exercise vs. medication: What the study revealed

The meta-analysis examined 218 clinical trials comparing exercise with established treatments such as selective serotonin reuptake inhibitors (SSRIs) and cognitive behavioral therapy. Results showed that “[e]xercise is an effective treatment for depression, with walking or jogging, yoga and strength training [proving to be] more effective than other exercises, particularly when intense.”

The study also reported that yoga and strength straining were particularly well-tolerated by the participants compared with other treatments, and that the effects of exercise were proportional to the intensity prescribed — meaning exercise worked better when more intense. Exercise worked equally well for participants with different baseline levels of depression regardless of whether they had physical comorbidities (such as arthritis) or not.

The study authors concluded that the various forms of exercise mentioned in the study “… could be considered alongside psychotherapy and antidepressants as core treatments for depression.”

Dancing also found to reduce depression symptoms

A separate study published in the journal Behavioral Sciences also investigated the effects of dancing on depression and anxiety symptoms in older adults. Brazilian researchers analyzed the results of 16 randomized trials involving 508 participants who took dance classes that lasted five weeks up to 18 months.

The researchers found that older adults who participated in dance interventions experienced a significant reduction in depression symptoms. However, dancing did not appear to be more effective than other types of interventions, such as talk therapy, physical therapy, neurodevelopment treatment, physician counseling and various forms of exercises (e.g., swimming, running, tai chi, etc.) including aerobic exercises.

While results for anxiety symptoms were too vague to draw conclusions from, the study’s findings highlight the potential of dancing to be integrated into mental health interventions for older adults who are suffering from depression. The dance styles used for interventions encompassed a broad range which included Latin dance, square dance, improvised dance, tango, ballroom dance, belly dance and many more.

Historical context: A shift in mental health treatment

For decades, antidepressants have been the first-line treatment for depression, with global usage skyrocketing since the 1990s. However, growing concerns over side effects — such as weight gain, insomnia and emotional numbing — have spurred interest in alternative therapies. (Related: New research reveals how reducing salt intake could be the key to fighting depression naturally.)

Exercise has long been recognized for its mood-boosting effects, releasing endorphins and reducing inflammation linked to depression. Yet, until now, its efficacy relative to pharmaceuticals remained unclear. This study provides the most robust evidence yet that physical activity could rival — or even surpass — drug-based treatments for some patients.

As depression rates climb worldwide, this study offers a compelling case for rethinking treatment paradigms. While antidepressants remain vital for many, exercise emerges as a powerful, low-cost tool with fewer side effects. For policymakers and clinicians, the challenge now is bridging the gap between research and real-world implementation — ensuring patients can harness movement’s healing potential.

Mental.news has more stories about natural treatments for depression.

Watch the following video to learn about how exercise is better than drugs for depression and anxiety.

This video is from the Wellness Forum Health channel on Brighteon.com.