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After fracturing my humerus in an arm-wrestling match, something happened that I wasn’t prepared for. For the first time in my life, I lost the ability to exercise; the one thing that had always anchored my mental health. My mood began to unravel. The only solutions I knew were the ones I’d been taught in medical school: therapy or medication.

My experience isn’t unique; it reflects a much larger problem in how we currently treat depression. An estimated 1.17 billion people live with a mental disorder globally , and depression remains one of the most common. People with depression also face higher risks of other medical problems like obesity, diabetes, and heart disease. Yet our standard approach — medication, therapy, or both — leaves up to 30 to 50% of people without meaningful improvement and does little to address these physical comorbidities. This is why more holistic options, particularly exercise, deserve serious consideration.

What the evidence actually shows

Hundreds of clinical trials now show that exercise can significantly reduce symptoms of depression. For mild to moderate cases, its effects are generally comparable to medication or therapy. When exercise is combined with medications or therapy, the effects may even be additive . On a population level, even achieving just half the recommended amount of physical activity is linked to an 18% lower risk of developing depression .

Exercise treats depression through several mechanisms at once . It boosts brain neuroplasticity by raising brain-derived neurotrophic factor (BDNF) levels, which supports new neuron growth in the hippocampus, while also reducing chronic inflammation that can harm neurons. At the same time, it helps to regulate the body’s stress-response system and strengthen psychological resilience by boosting self-esteem, self-efficacy, and social connection. Together, these biological, mental, and social changes create a more resilient brain environment that makes depression less likely to take hold or persist.

However, we must be careful not to overstate the benefits. Headlines claiming that “exercise is 1.5 times more effective than medication or therapy” have spread widely, but they misrepresent the research . Those claims came from comparing effect sizes across studies of very different quality. When we look at higher-quality evidence and direct comparisons , exercise performs similarly to, but not dramatically better than, established treatments. Overhyping it risks damaging credibility in this important area of mental health.

Why exercise remains rarely used

If exercise is genuinely helpful, why isn’t it recommended more often? Exercise is already recommended as a first-line treatment for mild depression in major treatment guidelines . Yet a recent survey found that 92% of mental health professionals received no training in how to recommend exercise, and 41% said they never recommend it to patients.

There’s a clear disconnect between the evidence, the guidelines, and clinical practice. Imagine sitting across from your psychiatrist after being diagnosed with depression. If they simply said, “Just take this antidepressant,” you’d probably expect much more, such as the specific drug, the dose, how long to take it, and what side effects to watch for. Yet when it comes to exercise, vague advice like “just go work out” is still surprisingly common. Exercise deserves the same level of thought and structure we give to medication.

One practical way to do this is to use the FITT framework: Frequency, Intensity, Type, and Time. Instead of generic advice, a clinician might recommend something specific, such as: “Start with brisk walking three times a week for 20-30 minutes at an intensity where you can still talk.” This can then be adjusted as the person’s energy and fitness improve.

However, even with clear recommendations, depression itself can create major barriers. Fatigue and low motivation are among the most common, often making the idea of exercise feel impossible. These challenges are real but can be overcome by starting very small, building in social support or supervision, and combining exercise with other effective treatments.

What needs to change?

Real change requires more than simply acknowledging that exercise works. Clinicians need better training, starting in medical school and continuing through residency and beyond. They also need practical, up-to-date guidance on how to recommend exercise effectively.

That’s why I’m currently leading the development of new recommendations from the Canadian Network for Mood and Anxiety Treatments (CANMAT) and the International Society for Bipolar Disorders (ISBD) on the use of exercise in depression and bipolar disorder.

Training alone isn’t enough. We also need systems that make structured exercise programs practical, including direct referral pathways to qualified exercise professionals and insurance coverage, so that supervised programs or gym access can be integrated into care as easily as medication.

The evidence that exercise helps treat depression is strong. We don’t need more studies to prove it works. What we need now is to start treating it like the legitimate medical intervention that it is.

This article Exercise works for depression. So why isn’t it treated like real medicine? is featured on Big Think .

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A friend recently called me in a panic about summer vacation plans. Like so many families, work schedules mean she can't always lock plans in advance. While she had reserved hotel rooms in Dublin, Ireland, and Edinburgh, Scotland, she hadn't yet booked the flights. Airfare, it turned out, was just too expensive and beyond her budget for a family of five. (This is why families — especially — need points and miles. You can pool everyone's miles , and most award tickets can be canceled and the points refunded at no or little cost.)

She was frantic. Her husband and kids were looking forward to a vacation that would blend history with a healthy dose of outdoor activities. She asked if I had any ideas for an alternative destination with availability at the right price. Boston, I knew, would save her summer.

Boston's Old South Meeting House. ANDREA M. ROTONDO/ THE POINTS GUY The historic city had everything she was looking for, and, with just a few clicks, her crew could be on their way. Full disclosure: I grew up in Boston and have always loved the city. But a recent trip back there reminded me why it's a fabulous place to visit while also introducing me to some new things, too.

Like my friend, here's why you should consider visiting Boston this year, alongside tips to make the most if it.

How to get there

Aerial view of Boston, Massachusetts. ANDREA M. ROTONDO/ THE POINTS GUY It's easy to fly to the very manageable Boston Logan International Airport (BOS) on airlines such as Alaska, Allegiant, American, Delta, Frontier, JetBlue, Southwest and United. A major international hub, you'll also find direct flights from many major cities across the globe.

Alternatively, take Amtrak to South Station (within walking distance of several hotels, including the InterContinental Boston).

South Station, Boston. ANDREA M. ROTONDO/ THE POINTS GUY History that predates the United States

Boston is the birthplace of the American Revolution, but its history is much older. Algonquian-speaking indigenous tribes lived in the area as far back as the last Ice Age. Despite displacement over the years, organizations such as the North American Indian Center of Boston exist today to empower the descendants of the area's original Native American community. Check the website's events page, which often lists cultural events open to the entire community.

The 'Cradle of Liberty' and the birth of America

Paul Revere statue in Boston's North End neighborhood. ANDREA M. ROTONDO/ THE POINTS GUY Colonial Boston was incorporated in 1630, ten years after the Mayflower landed about 40 miles south of the city at nearby Plymouth Rock. And, of course, it was where tensions stemming from taxation without representation — the famous Boston Tea Party — ignited war with Britain in the late 1770s.

In the 19th and 20th centuries, Boston became "the Ellis Island of Massachusetts": a major port of entry for Europeans, Canadians and, later, Central and South Americans. My own family was part of that migratory path, settling in the North End and East Boston. That influx of people and ideas built the vibrant and diverse city that exists today.

North Square in Boston's Italian North End neighborhood. ANDREA M. ROTONDO/ THE POINTS GUY Related reading: A walking tour of Boston's North End – What to see, do and eat in Little Italy

A guided tour is the best way to learn more about Boston's rich history. There are many providers, but my group worked with Hub Town Tours , which specializes in introducing the city to small groups (16 people or fewer). While we opted for a customized private tour just for our group, the company offers three group tours:

Freedom Trail History: Follow a pedestrian path through the city to hear all about what happened between 1760 and 1776.

Irish famine memorial. ANDREA M. ROTONDO/ THE POINTS GUY Beacon Hill: Underground Railroad History Tour visits historic sites along cobblestone streets, the elite homes of Boston's upper class and abolitionist landmarks, such as the African Meeting House.

Back Bay: Walking the Women's Heritage Trail, with stories of the fight for women's suffrage (Boston Common, Back Bay, Public Garden, Newbury Street and Copley Square).

Sculpture in Boston Common. ANDREA M. ROTONDO/ THE POINTS GUY If you've never been to Boston before and don't know much about the American Revolutionary period, go for the 2.5-hour Freedom Trail tour. A brick-lined path links 16 important landmarks so you could just explore on your own, but Hub Town Tours' guides are historians and archaeologists and access to them — and their stories — brings this part of Massachusetts to life. It's worth going with a guide.

Old State House. ANDREA M. ROTONDO/ THE POINTS GUY Among the sites you'll visit are Boston Common, Massachusetts State House, Park Street Church, Granary Burying Ground (dating to 1660), King's Chapel & First Burying Ground (dating to 1630), Benjamin Franklin Statue (he went to school at Boston Latin in 1635) and Old City Hall, Old South Meeting House, Old State House, the Site of the Boston Massacre, Faneuil Hall, North Square and Paul Revere's House, Old North Church, Copp's Hill Terrace and more.

Happening now: America's 250th anniversary celebration

Custom House Tower. ANDREA M. ROTONDO/ THE POINTS GUY You can't scroll through TikTok these days without seeing details about events around the country centered on America's 250th anniversary. Boston actually started celebrating last year on April 18, 2025, to give a nod to the 250th anniversary of Paul Revere's ride warning Bostonians that the British were on their way to wreak havoc. Festivities continue throughout 2026 and include the following:

Sail Boston 26 , where Boston Harbor hosts an international fleet of Tall Ships from July 11–16.

Patriots of Color exhibit at the Family Heritage Experience on Newbury Street: Running until Dec. 31, 2026, this is a fascinating look at the stories of Black, Native and multiracial Bostonians who fought for independence.

America At 250 at The MFA (Museum of Fine Arts): The Art of Americas collection is on display from June 21, 2026–July 4, 2027, featuring pieces such as Paul Revere's Sons of Liberty Bowl (1768), Gilbert Stuart's unfinished portrait of George Washington (1796) and a work by Alan Michelson, a Mohawk member of the Six Nations of the Grand River, which proffers a modern critique of Washington, known to the Mohawk nation as "Town Destroyer."

There are many more events, so take a look at the Boston 250 calendar for a full rundown.

Other 'can't miss' things to do in Boston

Boston Tea Party Museum. ANDREA M. ROTONDO/ THE POINTS GUY Beyond historic sites, there are many cool things to see in Boston — many of which are perfect for families. And there are many museums to discover. Don't forget Bank of America's Museums on Us benefit, which unlocks free entry to Boston's Museum of Fine Arts and The Institute of Contemporary Art on the first full weekend of every month. (Eligible products include any credit or debit card issued by Bank of America, Merrill or Bank of America Private Bank.)

One trip to the city won't allow you to see it all, but here are a few staples to consider.

Kid-friendly activities: The interactive Boston Tea Party Museum is a lot of fun. You can literally throw bales of tea into the harbor from a replica 18th-century ship. Pair that with the Children's Museum (right next door) and the N ew England Aquarium .

Boston Children's Museum. ANDREA M. ROTONDO/ THE POINTS GUY Dine and shop at the Seaport (home to restaurants, breweries, waterfront parks and even an F1 arcade) and stroll along the Harborwalk (a near-continuous 43-mile path along Boston's shoreline).

Boston's Seaport. ANDREA M. ROTONDO/ THE POINTS GUY Catch a baseball game at historic Fenway Park or take a tour of the ballpark.

Explore Chinatown : Check out Pao Arts Center, pop into specialty markets and apothecaries, take a selfie under the Chinatown Gate, and, of course, sample excellent dim sum, noodles, Peking duck and more.

Visit the Isabella Stewart Gardner Museum in the city's Fenway-Kenmore neighborhood. The collection is world-class, and there's even a true crime exhibit telling the story of a famous art heist that took place there in 1990. Well worth the visit.

Walk the Rose Kennedy Greenway , stretching from Chinatown's gate (Essex St. and Surface Rd.) to the North End (Cross and Hanover streets). Free events are held throughout the year, and it's a wonderful place to let kids run off some steam, experience the Greenway Carousel, enjoy seasonal flowers, splash in the fountains or simply grab lunch from nearby food trucks and enjoy a picnic-style meal on the grass.

Rose Kennedy Greenway sculptures. ANDREA M. ROTONDO/ THE POINTS GUY Take a whale-watching harbor cruise or take a ferry or water taxi to one of Boston's 34 outer islands that comprises Boston Harbor Islands National and State Park .

View of Boston's skyline for a water taxi. ANDREA M. ROTONDO/ THE POINTS GUY If walking is a challenge, there are several hop-on, hop-off trolley experiences in the city.

Related reading: Best credit cards for entertainment spending

What to eat and drink

Boston is a multicultural city and you'll find restaurants serving cuisine from around the globe. However, you can't visit Beantown without sampling some of the following specialties:

New England clam chowder

Fried clam strips and bellies

Lobster rolls (Connecticut style, warm and dripping with butter, or Rhode Island style, cold and accompanied by mayo)

Oysters on the half shell

Boston baked beans

Boston cream pie

Cannoli (order from a North End bakery that fills the shell with ricotta right in front of you)

Sfogliatelle, aka a "lobster tail" (a flaky horn-shaped pastry filled with cream — pick one up in the North End)

Samuel Adams beer (the brewery's research hub is in Jamaica Plain)

Related reading: Best credit cards for dining

Use your Amex Resy credit at a speakeasy

Here's a fun way to cap off an evening in Boston. Book the Loyall Counting Room speakeasy at the InterContinental Boston. I won't give away too many of the night's secrets, but it's hidden away beyond Bar Fellini in the lobby. The hotel grants limited access to this intimate space (Wednesday–Saturday, 5–10 p.m.).

InterContinental Boston speakeasy. ANDREA M. ROTONDO/ THE POINTS GUY Mixologist Rey Cruz led our group through some inventive cocktail choices, each with ingredients and stories tied to the American Revolution and the history of Boston. You can also order small bites. The venue qualifies for the Resy statement credit (up to $100 back quarterly), a benefit of the American Express Platinum Card® (enrollment required). Simply pay with your Amex Platinum at an eligible U.S. Resy restaurant; no reservation is required.

Related reading: How to maximize dining experiences and save money with this Amex benefit

Where I stayed: InterContinental Boston

InterContinental Boston. ANDREA M. ROTONDO/ THE POINTS GUY When I grew up in Boston in the early 1980s, the Seaport — east of the Financial District and across from the Fort Point Channel — didn't exist as it does today. A lot has changed over the last 20 years, as the $14.6 billion "Big Dig" transformed much of Boston. The project moved the elevated Central Artery (I-93) underground, creating the beautiful Rose Kennedy Greenway walking path and making way for a massive waterfront experience (much of it on manmade land) that's packed with museums, activities, hotels, restaurants and bars.

From the Seaport, you can easily walk to the Financial District, Downtown Boston, Boston Common and the Public Garden, the North End and more. You can also commute by water taxi.

Related reading: The best IHG hotels in the world

InterContinental Boston. ANDREA M. ROTONDO/ THE POINTS GUY On previous visits to the city, I've always stayed closer to the Boston Common or Public Garden, so I was excited to make the InterContinental Boston my home-away-from-home for my most recent trip. Often, I worry about staying in larger luxury hotels because, while they are, in fact, luxurious, they sometimes aren't unique to the destination's landscape. I was elated to see so many New England touches throughout the InterContinental. It truly channeled Boston's spirit. Case in point: Order the lobster roll from the room service menu. It's exquisite.

A yummy lobster roll from InterContinental Boston's room service menu. ANDREA M. ROTONDO/ THE POINTS GUY The facade of the building's two towers evokes a sailing ship, which is apropos since the address at 510 Atlantic Street is right on the water. I also love that the hotel used limestone from the Big Dig as wall accents on certain floors. If you look closely, you'll see fossils from bygone days. It's a cool way to incorporate the massive transformation of this part of town that made way for the hotel itself.

InterContinental Boston lobby. ANDREA M. ROTONDO/ THE POINTS GUY The interior color palettes of sand, light green, sky and sea blue give the hotel a very New England feel, and every single room — whether water- or city-facing — seems to have a spectacular view. My 480-square-foot room overlooked the water and the Boston Tea Party Museum. It was fun watching visitors toss tea into the harbor every so often and to see families in rented pedal boats that looked like swans, ducks or dragons.

Boston Tea Party Museum as seen from a guest room at the InterContinental Boston. ANDREA M. ROTONDO/ THE POINTS GUY The room was equally equipped for vacation (a luxe king-size bed, a chaise longue, an armchair, a snuggly bathrobe and slippers, a soaking tub and a separate shower in the marble-decked bathroom) or for work (a desk with plenty of real estate to spread out, with a view of the city right out the facing window). I also made good use of the in-room coffee/tea maker and appreciated the ironing board and iron.

InterContinental Boston ANDREA M. ROTONDO/ THE POINTS GUY There's a good-sized indoor pool, and the fitness center was fully equipped. Sadly, I didn't get in a workout there.

InterContinental Boston indoor pool. ANDREA M. ROTONDO/ THE POINTS GUY Instead, I started and ended each day with a brisk walk from the hotel along the Harborwalk, across the Evelyn Moakley Bridge (Seaport Blvd.), through Martin's Park along the Fort Point Channel and then back across the retractile-style Summer Street Bridge. It was a great way to get to know the hotel's neighborhood.

Boston Seaport. ANDREA M. ROTONDO/ THE POINTS GUY The property is very well maintained — not a nick or scratch on anything in my guest room, and the public spaces are absolutely stunning. But what really stood out was the staff. Every person I interacted with was knowledgeable about the hotel and the Greater Boston area, and they seemed excited to share their perspectives with me. I wouldn't hesitate to recommend the InterContinental Boston for solo travelers, couples or families (there are some lovely suites and connecting rooms).

The food and beverage at the hotel's restaurants and bars exceeded my expectations. Breakfast buffets can be ho-hum, but I enjoyed the options at Matria. The friendly waiter glanced at the plate I had made for myself, piled high with fresh fruit, and then recommended the made-to-order acacia bowl. (One made-to-order entree is included in the price of the buffet.) The sunny dining room — accented with orchids and other flowers — made for a pleasant start to the day.

Matria, InterContinental Boston. ANDREA M. ROTONDO/ THE POINTS GUY Later in the trip, I dined at the Terrace on the Waterfront for some pre-dinner Champagne and oysters (offered on special Thursdays from 4–7 p.m.). You can't beat waterfront views, $1 oysters and Moet & Chandon.

Oysters at InterContinental Boston. ANDREA M. ROTONDO/ THE POINTS GUY We followed that up with an excellent meal at Matria consisting of roasted tomato focaccia ($14), farro salad ($22) and gnocchi alla Bava (fontina and Parmesan cheese with toasted hazelnuts and black pepper, $24). The meal rivaled some of the spots I've tried in the North End. The focaccia was a standout. I'd go back just for that.

Matria farro salad. ANDREA M. ROTONDO/ THE POINTS GUY After dinner, we noticed several groups sitting at fire pit tables, enjoying s'mores. That looked incredibly fun, whether you're looking for a romantic evening or something to keep the kids entertained.

S'mores tables at InterContinental Boston's Matria. ANDREA M. ROTONDO/ THE POINTS GUY The terrace's adjacent lawn area is the spot to lounge during the day, enjoy yoga or simply watch the boats go by in the channel.

The hotel also has its own water taxi launch. The concierge can help you arrange transportation to and from the airport, the North End and other destinations across the city. It's a relaxing way to get around Boston and affords you some incredible photo ops.

InterContinental Boston's water taxi stop. ANDREA M. ROTONDO/ THE POINTS GUY Bottom line

Boston is an ideal getaway — especially in the spring, summer and fall — for either a weeklong or weekend getaway. You can blend history, art, sports, culture and fine dining in just one trip. And it has so much extra to enjoy during the 250th. I'm already planning my next trip back, and can't wait to see what's new on my next visit.

Related reading:

Celebrate America's 250th birthday: Book these hotels for less than $250 this summer

Route 66 road trip planner: The best stops along the way

10 points hotels to book near major cities for an easy, last-minute summer getaway

Editorial disclaimer: Opinions expressed here are the author’s alone, not those of any bank, credit card issuer, airline or hotel chain, and have not been reviewed, approved or otherwise endorsed by any of these entities.