Originally emailed to subscribers on Wed, 27 Aug 2025 14:27:38 +0000. Sharing here for those who missed it.
After decades of research, the verdict is
in:
Getting off your arse and exercising is one of the most effective tools for preventing and treating mild to moderate depression.
A 2023 systematic review and meta-analysis published in The British Journal of Sports Medicine looked at over 97 reviews involving more than 128,000 participants. The conclusion? Exercise was 1.5 times more effective than counselling or medication for reducing symptoms of depression, anxiety, and psychological distress in many
cases.
And you know what else works wonders? Getting a good night’s sleep. Imagine that.
Now, before anyone starts firing off emails, let me be clear. Depression is real. Severe depression requires medical care, sometimes medication, and ongoing support. I’m not dismissing that.
What I am saying is this: if you have
mild to moderate depression, moving your body regularly could make a massive difference. And unlike meds, the only side effects are more muscle, better fitness, and clothes that fit better.
There’s even research showing that in many cases, structured exercise programs rival antidepressants for effectiveness in symptom reduction. Think about that. A barbell and some sweat could be as potent as a prescription… but without the warning
leaflet and long list of potential side effects.
The hardest part? Actually starting. Which is why most people never get to feel the difference.
So here’s my question for you: if something backed by science, with zero harmful side effects, and dozens of extra benefits was sitting right in front of you, what excuse would you have left for not trying it?
Bryan Kavanagh
BSc Sport Science and Health
CSCS, Level 4 ITEC Massage Therapist
P.S. If you’re thinking about it, then you’re already halfway there. Reply and tell me what’s stopping you, and I’ll tell you how to start.
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