The latest report on depression from the CDC published in March of this year tells us depression rates in the U.S. have doubled in the past 10 years from 7.3% in 2016 to 13.0% in 2023. When you consider the events that have taken place in our world since 2016, there’s plenty of reasons someone might be depressed. Heck, the events that have taken place in the past year are depressing enough.

The CDC also reported that 1 in 10 U.S. adults took prescription medication for depression in 2023. Women are twice as likely to take medication for depression as men. This new report also shows that nearly 40% of people aged 12 and older with depression received counseling or therapy from a mental health professional in the past 12 months.

If you’re suffering from depression or some sort of mental health disorder, medications and therapy can be life-changing and life-saving. For those of us who have been depressed (and really, who hasn’t) being brave enough to get help is important. And there may be more possibilities for help than we realize.

Exercise Reduces Anxiety and Depression

A new meta-analysis of 26 randomized controlled studies found that both aerobic exercise and resistance training significantly reduced symptoms of depression and anxiety. Both forms of exercise were found to be as good or better than standard treatments like medication or therapy.

Most of the studies (17) used aerobic exercise-only intervention. Just 3 of them used resistance training and 6 used combined aerobic and resistance exercise. Aerobic exercise had a greater impact on depression, while resistance training had a greater impact on anxiety.

Even though more research needs to be done on strength training and depression, the study found that exercise has a large benefit for reducing symptoms of depression. I’m not sure we can say that exercise cures depression, but the effect seems to be just as impactful as antidepressant drugs or therapy, or both combined.

Controlling Inflammation is the Key

Inflammation is a key pathway connecting exercise to mental health. Chronic inflammation plays a critical role in causing depression. The transient inflammation from exercise can reverse things. Exercise releases hundreds of muscle-derived signaling molecules know as myokines. Acute increases in certain myokines have a very strong anti-inflammatory effect that lasts for several hours. Myokines released during exercise also transform key brain cells to a more anti-inflammatory state. Because of this, myokines released during exercise have both a temporary and a permanent effect on depression.

Endorphins and Endocannabinoids Are also Important

Endocannabinoids are naturally produced compounds that bind to receptors throughout the brain—the same receptors activated by cannabinoids like THC and CBD. These molecules play a significant role in generating the euphoric sensations often felt during vigorous exercise.

Also, exercise triggers the endorphins, the body’s own opioids that help reduce pain and enhance mood, famously associated with the “runner’s high.” Together, the endocannabinoid and endorphin systems contribute significantly to the mood-boosting effects of exercise.

Some of My Favorite Studies

A study published in May 2023, found that running 30 minutes two times a week for 16 weeks resulted in a 49% remission rate for depression. Participants who took antidepressants for 16 weeks experienced a 43% remission rate for depression. Running two times a week resolves depression better than antidepressants.

A study published in 2019 found strength training just as effective as aerobic training for treating depression. The study also stated that combining both strength and aerobic training yields even better results. Of course, my favorite form of aerobic training is walking outside and sprinting occasionally.

It’s Not as Easy as You Think

For many of us, this seems like a no-brainer—you’re feeling down, just go out and exercise. That’s not so easy for someone who is depressed. A study published in 2019 showed us there’s a bidirectional relationship between depression and inactivity. People who are less active have higher rates of depression, and people who are depressed don’t want to exercise.

This information is pretty timely as September is National Suicide Prevention Month, which is a time to raise awareness, spread hope, and spark meaningful action around one of the most urgent metal health issues of our time.

Suicide Prevention

Suicide rates are at an all time high. In 2023, 12.8 million Americans seriously thought about suicide, 1.5 million attempted suicide, and 50,000 Americans died by suicide.

One conversation asking someone how they’re really doing—and being ready to truly listen—can save a life. No one needs to face depression alone. Having someone to talk to who truly cares is extremely important

But what if you do more than listen? What if you get your depressed friend or loved one involved in an exercise program? Don’t just recommend they exercise. Meet them and go for a walk or a bike ride. Invite them to the gym to strength train with you. Introduce them to your personal trainer and buy them three months of training sessions

Talking about suicide or depression isn’t harmful—silence is. If you or someone you know is truly struggling, don’t hesitate to call 988, which is the suicide and crisis prevention hotline

Stay Strong,

Bo Railey