From the Guidelines
Regular aerobic exercise, such as walking, jogging, swimming, or cycling, performed for 30-45 minutes, 3-5 times per week at moderate intensity, is most effective for improving symptoms of depression. This is supported by the most recent and highest quality study, which found that exercise provides a moderate to large reduction in depression 1.
Key Points to Consider
- Resistance training (weight lifting) 2-3 times weekly and mind-body exercises like yoga or tai chi can also provide significant benefits for improving symptoms of depression.
- Consistency is more important than intensity, and even 10-15 minute sessions can help when getting started.
- Exercise works by increasing endorphins and neurotransmitters like serotonin and dopamine, reducing inflammation, promoting neuroplasticity, and providing a sense of accomplishment.
- For best results, choose activities you enjoy, set realistic goals, consider exercising outdoors for added benefit, and potentially exercise with others for social support.
- While exercise can be as effective as medication for mild to moderate depression, it should complement rather than replace professional treatment for severe depression.
Benefits of Exercise for Depression
- Reduces symptoms of depression
- Improves cognitive function
- Enhances mood
- Increases self-esteem
- Supports overall mental health and well-being It's essential to note that the evidence from the 2023 study 1 suggests that exercise is a valuable adjunctive treatment for depression, and its benefits can be seen in both the short term and medium term. However, it's crucial to consult with a healthcare professional before starting any new exercise program, especially for individuals with severe depression or other underlying health conditions.
From the Research
Types of Physical Activity
- Resistance exercise and mixed exercise (resistance and aerobic) are more effective than aerobic exercise alone in reducing symptoms of depression 2
- High-frequency exercise is more effective than low-frequency exercise 2
- "Mindful" exercise, such as tai chi and yoga, also reduces symptoms of depression 2
- Aerobic exercise and mind-body exercise (3-5 sessions per week with moderate intensity lasting for 4-16 weeks) are recommended 3
- High-energy exercise (i.e., weekly expenditure of at least 17.5 kcal per kg) and frequent aerobic exercise (i.e., at least three to five times per week) reduce symptoms of depression more than less frequent or lower-energy exercise 4
Exercise Program Variables
- Most programs are performed three times weekly and of moderate intensity 5
- Aerobic exercise, either treadmill or outdoor walking, stationary cycle or elliptical cross trainer exercise, is effective in lowering symptoms of depression 5
- Intervention duration ranges from four to twelve weeks, with supervised aerobic exercise undertaken three times weekly at moderate intensity for a minimum of nine weeks being effective in the treatment of depression 5
- Some level of supervision is recommended 5
Effects of Physical Activity on Depression
- Exercise has therapeutic effects on depression in all age groups, as a single therapy, an adjuvant therapy, or a combination therapy, and the benefits of exercise therapy are comparable to traditional treatments for depression 3
- Physical activity decreases depressive symptoms and increases affective well-being in patients with depressive diseases 6
- A total of 34 out of 48 studies reported a significant reduction of depressive symptoms due to exercise interventions, with a trend to reduced depressive symptoms following the exercise interventions in five studies 6