Walking, jogging, yoga and strength training can ease depression, study finds
The participants performed either an isometric, concentric or eccentric bicep curl at maximum effort. (CREDIT: Creative Commons)
A review published by The BMJ suggests that exercises like walking, jogging, yoga, and strength training could significantly ease depression, either on their own or in combination with established treatments such as psychotherapy and medications.
The researchers emphasize that even low-intensity activities like walking or yoga can be beneficial, but the more intense the exercise, the greater the potential benefits.
The study, which involved analyzing 218 trials with 14,170 participants, found that various forms of exercise, including dance, walking or jogging, yoga, strength training, mixed aerobic exercises, and tai chi or qigong, were effective in reducing depression when compared to different control groups.
The researchers also found that combining exercise with antidepressants or psychotherapy could enhance the benefits for individuals with depression.
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Interestingly, different exercises seemed to have varying effectiveness based on factors like gender and age. Strength training was found to be more effective for women, while yoga or qigong showed more effectiveness for men, and yoga was particularly beneficial for older adults.
Additionally, the study noted that while light physical activities such as walking and yoga still had meaningful effects, more vigorous exercises like running and interval training offered greater benefits.
Importantly, exercise appeared to be equally effective for people with or without other health conditions and for those with different levels of depression. The benefits were also similar whether the exercise was done individually or in a group setting.
The effect of exercise for depression. (CREDIT: The BMJ Publishing Group)
However, the researchers acknowledge that the quality of evidence is currently low, and more long-term studies are needed. They also recognize that many individuals with depression may face barriers to participating in exercise programs due to physical, psychological, or social factors.
Nevertheless, the researchers suggest that factors like social interaction, mindfulness, and exposure to green spaces may contribute to the positive effects of exercise on depression.
Network geometry indicating number of participants in each arm (size of points) and number of comparisons between arms (thickness of lines). SSRI=selective serotonin reuptake inhibitor. (CREDIT: The BMJ Publishing Group)
Juan Ángel Bellón, from the University of Malaga, suggests that primary care clinicians could consider recommending exercise, psychotherapy, or antidepressants as standalone alternatives for adults with mild or moderate depression. However, he notes the need for real-world studies to evaluate the effectiveness of exercise programs for individuals with depression.
Bellón also highlights the importance of providing adequate resources to make supervised exercise programs accessible to the entire population, especially given the recent commitment by the European Union to promote exercise across member states.
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