We are already familiar with the fact that regular exercise helps alleviate symptoms of depression, but which type of exercise is most effective? On February 14, 2024, the British Medical Journal published a comprehensive analysis covering 215 studies that explored the effects of different types of exercise in treating depression and assessed the combined effects of exercise with other treatment methods.
Which exercises are most effective for depression?
This study analyzed various forms of exercise, including walking, running, yoga, tai chi, qigong, aerobic exercise, and strength training. The results indicated that the following types of exercise were most effective for those who used exercise alone to treat depression:
Walking and running: As the simplest forms of aerobic exercise, walking and running are not only easy to maintain but also significantly improve mood and reduce depressive symptoms.
Yoga: By regulating breath, stretching the body, and through meditation, yoga can help individuals with depression better control their emotions and enhance psychological resilience.
Strength training: Not only does strength training improve physical strength, but it can also boost self-esteem and help individuals with depression feel more in control.
Dancing: As a form that combines music and physical movement, dancing can enhance mood and alleviate feelings of depression by activating the dopamine system in the brain.
Combined therapy with exercise: Better results
The study also found that the effects are more significant when exercise is combined with psychotherapy or antidepressant medication. This is particularly true for men and the elderly, where the following combination therapies stand out:
Yoga: In combination with talk therapy, yoga not only helps to relax the body and mind but also enhances therapeutic effects.
Tai Chi: This slow and rhythmic movement, when combined with talk therapy or medication, can effectively alleviate depressive symptoms, especially in older adults.
Aerobic exercise: Whether jogging, swimming, or cycling, aerobic exercises combined with psychotherapy can significantly enhance the treatment effects for depression.
High intensity vs Low intensity: The key is persistence
Although the research indicates that high-intensity exercise is most beneficial for individuals with depression, any form of consistent exercise is better than no exercise at all. The key is to find a type of exercise that suits you and stick with it; whether it’s daily walking or running several times a week, any activity can lead to positive psychological changes. The study also pointed out that the frequency or duration of each exercise session is less critical than the consistency of the exercise itself.
How does exercise work?
The positive effects of exercise on depression involve multiple physiological and psychological mechanisms. Exercise not only stimulates the brain to release “happy hormones” like endorphins and dopamine but also reduces levels of the stress hormone cortisol. Additionally, regular exercise can improve sleep quality, boost self-esteem, and enhance social interaction skills, thereby indirectly alleviating depressive symptoms.
Find your best form of exercise
In summary, different types of exercise each have their unique advantages in treating depression. Whether you prefer gentle walking or intense running, or lean towards more introspective practices like yoga and tai chi, everyone can find a form of exercise that suits them. The most important thing is to maintain a routine and, when necessary, combine it with other treatment methods to maximize the alleviation of depressive symptoms and improve overall quality of life.
Discuss in the comments what other methods you have to improve your occasional low moods, as we work together to bring hope and brightness to more people in the future.
