A recent study published in The BMJ analyzed 215 studies to determine which types of exercise are most effective in managing symptoms of depression. The study compared various forms of exercise, including walking, running, yoga, tai chi, qi gong, aerobic exercise, and strength training. The researchers also assessed the effectiveness of exercise when combined with therapy and antidepressants.
The findings of the study showed that walking, running, yoga, strength training, and dancing were the most effective types of exercise for individuals using exercise as the sole treatment for depression. For those who combined exercise with talk therapy, yoga, tai chi, and aerobic exercise were particularly beneficial. People who included any form of exercise while taking antidepressants showed better outcomes compared to those who only used medication.
The researchers emphasized that while higher-intensity exercise was most helpful for depression, any regular exercise routine is better than none. They found that the duration and frequency of exercise did not significantly impact the effectiveness. Consistent exercise can help manage symptoms of depression regardless of intensity or duration.