Strength training and yoga almost equalled results from cognitive behavioural therapy (Image: GETTY)
A new review has now officially determined which exercises could assist people in overcoming depression.
A team of researchers from institutes in Australia, Spain, Denmark and Finland conducted an in-depth review published in the . They analysed hundreds of studies and numerous exercises to identify what people with depression should really be aiming for to improve their mental health.
Yoga, aerobic exercises, strength training and tai chi yielded some of the best results, but this may depend on your age and gender.
Yoga was found to be more effective for men, as well as qigong, a holistic exercise system centred on moving meditation, rhythmic breathing, and accessing meditative mind states.
Some studies theorised that this is because yoga and meditation prevent patients from thinking and reflecting too deeply, which can affect their mental health, while another suggested it was because regimes like yoga promote self-compassion, tolerance, body awareness, and mindfulness.
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Strength training proved particularly beneficial for women and younger sufferers. Men and women alike seem to benefit from walking or jogging.
Meanwhile, older individuals might find more relief in yoga practices. It was also reported that the “more intense” the workout, the greater the reduction in depressive symptoms.
The researchers stated: “Exercise is an effective treatment for depression, with walking or jogging, yoga, and strength training more effective than other exercises, particularly when intense.”
Interestingly, some outcomes paralleled the efficacy of clinical treatments, although experts caution there is still some uncertainty here. Combining physical activity with conventional clinical interventions seemed especially advantageous.
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Despite the apparent benefits, many with depression are not engaging with these programmes. The irony is stark – mental health challenges are one of the most significant hurdles that prevent people from partaking in beneficial exercise.
Social and physical barriers also significantly impede participation, adding another layer of complexity to addressing depression through physical activity.
Following the review, experts suggested that doctors should dish out exercise prescriptions to people battling depression, tailoring the activities to each patient’s fitness level and personal characteristics. They also proposed new studies where participants wouldn’t know what’s being tested, to get more accurate results.
For now, the researchers concluded: “These forms of exercise could be considered alongside psychotherapy and antidepressants as core treatments for depression. Exercise may be an effective complement or alternative to drugs and psychotherapy.”