AORTA News: July 10th, 2026
National Happy Toss Away the "Could Haves" and "Should Haves" Day!
On Saturday, we tossed aside the excuses, laced up, and had a great group run together!
Upcoming Local Races
July 26th: Let’s Move Lee County 5K
When: Sunday, July 26, 2026
Time: 5:00 PM
Where: Town Creek Park, Auburn, AL
Fee: Free!
Description: Join us for the Let's Move Lee County 5K, a FREE community fun run/walk designed to bring the Lee County community together through movement, connection, and wellness. There will be no official timing or awards - the goal is simply to get moving and enjoy being active with family, friends, and neighbors. Whether you're an experienced runner, a casual walker, or just looking for a fun way to spend an evening outdoors, participants of all ages and fitness levels are encouraged to run, walk, jog, or stroll the 5K course. Come take a step toward better health, a stronger community, and a more active Lee County - we look forward to seeing you at the starting line!
Opelika Summer Swing 5K Series
When: Tuesdays through July 28
Time: 6:00 PM
Where: Opelika Middle School Track, Opelika, AL
Weekly Whimsy
Exercise Outperforms Medication and Therapy for Depression & Anxiety
July 12, 2026 – The Running Week
A landmark review involving more than 128,000 people found that exercise is approximately 1.5 times more effective than medication or therapy for treating mild-to-moderate depression and anxiety. For runners—and anyone considering becoming more active—the findings offer compelling evidence that regular movement is one of the most powerful tools available for improving mental health.
Most runners already know that a good run can lift their mood. What many may not realize is that this extensive review has now quantified those benefits. The research suggests that physical activity is not merely helpful for depression and anxiety—it may actually be more effective than many of the treatments physicians commonly recommend first.
What the 128,000-Person Study Actually Found
Researchers conducting a large umbrella review, published in the British Journal of Sports Medicine, analyzed data from 97 meta-reviews encompassing more than 1,000 randomized controlled trials. Altogether, these studies included over 128,000 participants.
The results were striking. Exercise was approximately 1.5 times more effective at reducing symptoms of mild-to-moderate depression, anxiety, and psychological distress than either medication or cognitive behavioral therapy. Programs lasting 12 weeks or less produced the greatest improvements, with participants experiencing symptom reductions of approximately 42–60%, compared with the 22–37% reductions typically associated with medication or talk therapy.
Who Benefits Most
Every adult group included in the review experienced measurable benefits from exercise, although some populations responded particularly well. Individuals with clinical depression, adults living with HIV or kidney disease, pregnant and postpartum women, and otherwise healthy adults experiencing everyday psychological distress all showed strong improvements.
Older adults aged 45 and above, along with individuals who were physically deconditioned, responded especially well to moderate exercise such as 20 to 40 minutes of daily walking. If you've ever wondered whether encouraging your parents to take a daily walk really makes a difference, this research provides a strong affirmative answer.
Why Exercise Works So Well on the Brain
The mental health benefits of running and other forms of exercise arise from a combination of biological and psychological effects that reinforce one another. Physical activity stimulates the release of serotonin, dopamine, and norepinephrine—neurotransmitters closely associated with mood regulation. It also reduces systemic inflammation and improves the body's ability to regulate stress hormones through the hypothalamic-pituitary-adrenal (HPA) axis.
Researchers also point to the thermogenic hypothesis. As exercise raises core body temperature, muscle tension decreases and brain activity shifts in ways that appear to reduce anxiety. Simply put, feeling warm and pleasantly fatigued after exercise helps calm the nervous system.
All Movement Helps, but Some Types Help More
One of the review's most encouraging findings is that virtually every type of exercise produced mental health benefits. Yoga, Pilates, strength training, aerobic exercise, and mixed routines all significantly reduced symptoms of depression and anxiety.
However, certain patterns emerged. Higher-intensity exercise generally produced greater improvements than lower-intensity activity. Strength training showed the greatest benefit for depression, while mind-body practices such as yoga were especially effective for anxiety. Programs combining cardiovascular exercise with resistance training consistently delivered the most comprehensive improvements across multiple measures of mental health.
Less Time, Better Results
Perhaps one of the study's most surprising conclusions is that exercising less than 150 minutes per week was associated with better mental health outcomes than longer weekly durations.
This finding challenges the common belief that endless miles are necessary to feel better. Instead, the research suggests that consistency throughout the week is far more important than occasional, high-volume workouts. Regular, moderate exercise appears to provide greater benefits than sporadic, exhaustive training sessions.
How to Put This Into Practice
You don't need a marathon training schedule to experience the mental health benefits of exercise. What matters most is developing a routine that you can maintain consistently.
For those who already run regularly, the recommendation is straightforward: keep your schedule simple and consistent. Aim for at least three runs each week, and don't underestimate the value of easy runs. Adding two strength-training sessions each week may further enhance the antidepressant effects identified in the review.
For those starting from scratch, begin with a 20- to 30-minute walk five days per week. That level of activity falls well within the range shown to be effective in the research. As walking becomes comfortable, gradually introduce short jogging intervals. Beginners, older adults, and those who have been inactive often respond especially well to this gradual progression.
The goal is not to replace therapy with a treadmill, but rather to recognize movement as a foundational component of mental health care and to incorporate it into your weekly routine with the same commitment you would give to taking prescribed medication.
A Realistic Perspective on Medication and Therapy
These findings should not be interpreted as suggesting that medication or therapy are unnecessary. For individuals with severe depression, clinical anxiety disorders, or those experiencing an acute mental health crisis, professional treatment remains essential and should never be abandoned in favor of exercise alone.
Instead, the review argues that exercise deserves to be considered a first-line intervention alongside medication and therapy, rather than being treated as an optional addition after other treatments have failed. If you are already receiving professional treatment, do not discontinue medications or therapy without consulting your healthcare provider. Instead, discuss incorporating regular physical activity as a central component of your treatment plan. Given the strength of the evidence, most clinicians are likely to welcome that conversation.
The Bottom Line for Runners
This review of more than 128,000 participants reinforces something many runners have intuitively known for years: running is about far more than pace, mileage, or finishing times. It is one of the most effective tools available for improving mental health.
Every run is doing more than helping you prepare for your next race. With each mile, you're strengthening your body's stress-response system, improving your mood, and building greater psychological resilience.
So lace up your shoes. The science has provided one more compelling reason to head out the door.
Link to article: https://tinyurl.com/y2yrmvw3
Quote of the Week
Running is pain, Highness.
Anyone who says differently
is selling something.
- With apologies to The Princess Bride
Video of the Week
Is Running The Cure for the Mental Health Crisis? (9:13)
If there is one thing humans are designed to do - it’s definitely not to be sedentary. The argument has been made that we are meant to run. And maybe that’s why as a general rule we are so much better off biologically when we do run.
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process, or service.
Ongoing Events
RunGo For Turn-By-Turn Directions!
RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.
Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.
Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).
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