It’s long been known that exercise can help ease symptoms of depression. Now, researchers have pinpointed several types of exercise that may be particularly effective in treating depression.
A
study published in 2024 by the BMJ medical journal found that exercises such as
walking, jogging,
yoga and strength training were more effective at alleviating depression than other exercises, especially when the activity is intense. In fact, the positive effects of some forms of exercise were comparable to the positive effects of therapy and medication.
“Our findings suggest that practitioners could advocate for most patients to engage in exercise. … Those who are able may want to choose more intense exercise in a structured environment to further decrease depression symptoms,” says the study.
The study identifies the following kinds of exercise as contributing significantly or moderately to the reduction of depression symptoms:
The study says walking, jogging, yoga and strength training were more effective than other exercises.
“Although walking or jogging were effective for both men and women, strength training was more effective for women, and yoga or qigong was more effective for men,” the researchers wrote. “Yoga was somewhat more effective among older adults, and
strength training was more effective among younger people.”
Dance appears to be a promising treatment for depression, the study says, but research limitations kept the study’s authors from more forcefully recommending dance.In some cases, “clinically meaningful effects” arose when exercise was combined with aerobic exercise of SSRIs (selective serotonin reuptake inhibitors, a commonly prescribed group of antidepressants), the study says.
The study pulled data from 218 studies encompassing 14,170 participants.
Why is exercise so good for mental health?
The BMJ study isn’t the only one to underscore the power of exercise in easing symptoms of depression. Various studies have stressed the value of exercise for treatment of depression.
For example, a
research analysis published in 2023 by the British Journal of Sports Medicine endorsed physical activity as being “highly beneficial” for improving mild to moderate symptoms of depression, anxiety and distress among a variety of adults.
“Physical activity should be a mainstay approach in the management of depression, anxiety and psychological distress,” the researchers wrote.
However, physical activity shouldn’t be viewed as a Band-Aid for treatment of depression.
“It’s unclear how long you need to exercise, or how intensely, before nerve cell improvement begins alleviating depression symptoms,
according to Harvard Health Publishing. “You should begin to feel better a few weeks after you begin exercising. But this is a long-term treatment, not a onetime fix.”
Exercise and depression: How does it help ease symptoms?
As the
Anxiety & Depression Association of America explains, scientists have discovered that regular participation in aerobic exercise has been shown to lower overall levels of tension, boost and stabilize mood, improve sleep and enhance self-esteem.
The association goes on to say that a 10-minute walk might do as much to relieve anxiety and depression as a 45-minute workout. In fact, some patients might find that exercise works just as well as medication to lessen symptoms of anxiety and depression.
One key component in all of this may be the production of endorphins — chemicals in the brain that act as natural painkillers — during exercise and other physical activity, says the association. Endorphins, known as “feel good” chemicals, are released in response to pain or stress.
However, the association says, some studies indicate that exercise might not benefit people with anxiety or depression or might not have a major impact on long-term
mental health.
Still, overwhelming evidence not only emphasizes the value of exercise in treating depression but also in preventing it.
A research review published in 2022 by JAMA Psychiatry found that compared with people who didn’t exercise, people who logged 75 minutes per week of moderate-intensity exercise, such as a brisk walking, enjoy an 18% lower risk of depression. That’s according to a
report from Harvard Health Publishing. Even more impressive: People who racked up 2½ hours of moderate-intensity activity per week saw a 25% lower risk of depression.
“If those totals sound like a lot of time, remember that they’re roughly the equivalent of a 10- or 20-minute walk per day, respectively. If you can do that, you can probably do a lot for your mood and well-being — and improve many other aspects of health to boot,” says Harvard Health Publishing.
