Exercise, Antidepressants, and the Pressure We Don’t Need

Recent research has been making headlines for a reason: for mild to moderate depression, regular exercise has been shown to be as effective — and in some studies more effective — than antidepressant medication. That’s a meaningful finding, and it deserves to be talked about honestly.

It’s also where things can get uncomfortable.

Because while the evidence around exercise and mood is strong, the way this information is often shared can quietly turn into pressure — especially around the holidays, when energy is low, routines are disrupted, and many people are already feeling behind or overwhelmed.

What the research actually highlights is not willpower or productivity. It highlights regulation. Movement supports the brain through multiple pathways at once: improving sleep, reducing inflammation, increasing neuroplasticity, supporting executive functioning, and helping the nervous system shift out of prolonged stress states. These effects are cumulative and protective — not instant, and not dependent on intensity.

This does not mean that antidepressants are ineffective or unnecessary. For many people, medication is life-saving, stabilizing, or an essential part of treatment. What the research does suggest is that exercise deserves to be taken seriously as a primary mental-health intervention, not just an “extra” or a wellness add-on.

And still — none of this means you are failing if movement feels inaccessible right now.

During busy or emotionally loaded seasons, movement might look very small: a short walk, gentle stretching, standing outside for fresh air, or moving your body in ways that feel neutral or even comforting. It might also mean choosing rest — which is not the opposite of mental health support, but often a prerequisite for it.

You don’t need to earn your wellbeing. You don’t need to start fresh in January. And you don’t need to turn evidence into self-criticism.

Support works best when it meets you where you are — not where you think you should be.