When you’re feeling down, what do you do to lift your spirits? For many, the answer is exercise. Whether it’s running, playing basketball with friends, or engaging in the latest fitness trend like boxing, a good workout often leaves us feeling refreshed and uplifted.

But the benefits of exercise go beyond just feeling good. Recent research has confirmed that exercise can serve as an effective therapy for combating depression and improving mood.

However, the question remains: What type of exercise is most effective for fighting depression, and how can different individuals choose the right exercise for themselves?

Four Exercises to Beat the Blues

A large study published in the British Medical Journal analyzed data from 218 previous studies involving a total of 14,170 participants, all diagnosed with depressive disorders. The researchers recorded the type, frequency, duration, and intensity of exercise interventions, while also considering factors such as participants’ age, gender, severity of depression, and other treatments received.

After comparing different types of exercise with common depression treatments (e.g., medication, therapy), they identified the most effective exercises for combating depression:

1. Walking or Jogging
2. Yoga
3. Strength Training
4. Mixed Aerobic Exercise

Special Mention: Dancing

The study revealed that certain exercises, like walking or jogging, even outperformed cognitive behavioral therapy (a standard treatment for depression). Notably, dancing showed impressive results in alleviating depression, although the limited number of studies on dancing and the small participant pool mean these findings should be interpreted with caution. Nevertheless, dancing’s potential anti-depressive benefits are worth considering!

Considering the effectiveness and tolerability of different exercises, the researchers concluded that walking or jogging, yoga, and strength training are the most effective for combating depression. Additionally, niche exercises like mixed aerobic training, dancing, and Tai Chi (including Qigong) also demonstrated positive effects.

Furthermore, the study found that the anti-depressive effects of exercise increase with the intensity of the activity. Moderately increasing exercise intensity can significantly improve depression symptoms.

Tailoring Exercise to Individual Needs

The study also discovered that the same exercise can have varying anti-depressive effects on different people. In other words, the effectiveness of exercise in combating depression can vary from person to person. So, how can you choose the right exercise to “sweep away the gloom”?

Women: Strength Training Works Wonders

Strength training, or resistance exercise, often isn’t a favorite among women compared to yoga or running. However, the study found that strength training is more effective in improving depression symptoms in women than in men.

So, ladies, don’t shy away from strength training just because it sounds “masculine.” The essence of strength training is to enhance muscle and strength by overcoming resistance. You can opt for professional training in the gym, including boxing or kickboxing workouts and weight machines. Alternatively, you can do simpler exercises at home with dumbbells, resistance bands, squats, push-ups, or planks.

Men: Give Yoga a Try

Interestingly, yoga has shown more significant anti-depressive effects in men. Qigong, another exercise form, also benefits men significantly.

Men should consider incorporating yoga into their routine. Yoga includes various practices such as postures, breath control, meditation, and relaxation, allowing you to choose what best fits your abilities and needs. Remember to start slow and progress gradually to avoid injuries.

Additionally, yoga appears more effective for older adults, while strength training is more beneficial for younger individuals. However, walking or jogging is a universally effective anti-depressive exercise suitable for all ages.

Get Moving, It’s a Sure Bet!

Exercise as a treatment for depression isn’t a new concept. Many guidelines for treating depressive disorders, including those from various countries, recommend exercise therapy. Studies show that the mechanisms behind exercise’s anti-depressive effects are similar to those of antidepressants. For example, exercise can increase the expression of neurotrophic factors, enhance the availability of neurotransmitters like serotonin and norepinephrine, and regulate the hypothalamic-pituitary-adrenal axis.

In simpler terms, these processes positively influence the brain’s mood-related pathways, increasing the release of “happy” chemicals and improving depression symptoms.

To achieve therapeutic effects, there’s a recommended “threshold” for exercise: exercise at least three times a week, 45-60 minutes per session, for at least 10-14 weeks.

It’s crucial to note that while exercise can improve depression symptoms, it shouldn’t replace conventional treatments such as therapy or medication. Comprehensive treatment plans should be tailored to individual needs.

However, one thing is clear: Get moving! Whether for physical or mental health, exercise is a powerful, free “medicine.” It not only treats depression but also helps improve mood and strengthen the body in everyday life. So, everyone—men, women, young, and old—let’s get moving today!