New Science Says These Forms of Exercise Are Best For Depression

After you finish a tough run, hop off a bike, put down the weights, or come home after a morning walk, you’re probably more chipper than you were before you started. Physical activity is a known mood booster — it helps you sweat off stress and triggers endorphins, hormones that make you feel good. What’s more, staying active is also linked to better sleep at night, more social interaction (connection is key), and makes you feel more powerful (in a you-got-this, you-can-do-hard-things) type of way.

But it’s not just a sunnier attitude. For all of the above reasons — and more — exercise is also known to be one natural strategy for depression treatment. Of course, any movement that you find enjoyable is a win, and you should continue to do it. However, research has recently identified just which types of exercise may be best for managing mood disorders.

A Mood-Boosting Workout

Let’s hone in on the research first. A meta-analysis, published in BMJ in 2024, included 218 studies with 14,170 participants in total. These studies looked at exercise as a treatment for major depressive disorder — defined as a persistently low mood, loss of interest in once-enjoyed activities, feeling guilty or worthless, and issues with energy and focus, and more — compared to traditional care, such as psychotherapy, antidepressants, and placebo.

The results? Six types of exercise were included as effective for reducing the symptoms of depression, including:

Aerobic exercise (like dancing)
Walking
Jogging
Tai Chi & Qigong
Strength training
Yoga

The types that came out on top were walking, jogging, yoga, strength training, or dancing. The more intense — aka heart-pounding, sweat-inducing — the better exercise was at improving mood.

Then the authors analyzed it further, trying to determine who should do each. Here’s what they found:

Women benefited most from walking, jogging, and strength training.
Men benefited most from walking, jogging, yoga, and qigong.
Older adults found yoga more effective for mood.
Younger adults found strength training to be more effective for mood.

Of course, exercise alone does not replace a healthy overall lifestyle or treatment recommended by your healthcare or medical provider. However, what is important about this research, the authors say, is that even though many people benefit from medication and/or therapy, some do not. And not everyone can access or afford treatment, either. That’s why remaining informed about other things we can do to support our mental health, especially things that are low or no cost, is so important.

To learn how to incorporate these exercises into your active routine, keep reading.

How to Support Depression & Mental Health Through Movement

#1 Walk More

When you wake up today, ask yourself: how can I fit more steps in today? Can I walk to the store to pick up a few groceries or to get coffee with a friend? Can I sneak in a work call while walking? What about an after-lunch stroll or walking meditation?

#2 Pick Up the Pace

If you’ve never jogged before, know that this is a great cardio exercise that is pretty efficient too, making it a good workout when you’re pressed on time. Physical activity recommendations include 150 minutes per week of moderate-intensity exercise, like walking, or 75 minutes of vigorous-intensity exercise, like jogging. Not sure how to get started? Easing into running is the way to go. Using a run-walk program will boost your endurance as you eventually prepare to lace up your sneakers and head out for a run.

#3 Lift Your Mood

Strength training is one of those workouts where you learn that you’re capable of so much more than you realized. As you build muscle and strength, you’ll see that you can lift heavy things with no problem, and can learn to do things like push-ups or pull-ups with practice. Aim for two days of strength training per week. You can use free weights or machine-based weights, but exercise bands and your body weight can supply the resistance you need to build muscle, all at home.

#4 Work Your Heart

What’s good for your heart is good for your mood. In addition to walking and jogging, other forms of aerobic exercise are good for depression. Dancing, swimming, hiking, jumping rope, using an elliptical or rower, climbing stairs all count.

#5 Tame Tension

Yoga, qigong, and tai chi are all considered mind-body exercises. These moving meditative practices encourage syncing up your breath to your movements. And while you may not break a sweat practicing them, they’re a really powerful way to help clear your mind and learn more self-awareness.

The Takeaway

If you have depression, we’re not suggesting that you give up therapy or medication in favor of exercise. Continue to work with a trusted healthcare professional to determine the right treatment strategy for you. What is clear is that for many people, exercise may be one additional tool for supporting depression and overall mood improvement. Think of movement as something that can complement the treatment you’re already doing.