A network meta-analysis published in the BMJ in 2024 pooled 218 randomised trials with more than 14,000 participants. Walking or jogging, yoga and strength training reduced depressive symptoms the most. Mixed aerobic exercise and tai chi or qigong also helped, just slightly less.
Intensity matters
The more intense the prescribed activity, the greater the benefit. Participants tolerated strength training and yoga best and dropped out of them least often. The authors note that the certainty of evidence is low for many types of activity, so more high-quality studies are needed.
What this means for you
- Choose an activity you enjoy: brisk walking, yoga or strength training.
- If your health allows, try gradually increasing the intensity.
- Exercise can complement, but not always replace, treatment for depression, so talk to your doctor.
Sources
- Noetel M., Sanders T., Gallardo-Gómez D. et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. doi:10.1136/bmj-2023-075847