According to a major review of 218 clinical trials involving more than 14,000 people, walking, yoga and strength training may help ease symptoms of depression.

A 2024 study published in The BMJ examined how different types of exercise affected depressive symptoms. The findings suggest that physical activity may play a valuable role in managing depression, although the strength of the evidence varies.

Researchers found that several forms of exercise were associated with improvements in mood and depressive symptoms. However, the results also highlight the importance of understanding what exercise can realistically achieve.

Which Exercises Show the Most Promise?

The review identified walking, jogging, yoga and strength training as activities associated with reductions in depressive symptoms.

Walking and jogging may help improve mood and emotional wellbeing, while yoga combines gentle movement, breathing and relaxation, potentially offering additional mental health benefits. Strength training, including weightlifting and resistance exercises, may also help reduce depressive symptoms while supporting physical strength.

The research suggested that more vigorous exercise was generally associated with greater improvements. However, exercise is not a one-size-fits-all solution. Physical ability, disability, fatigue and mental health can all influence what someone feels able to do.

For some people, gentler or adapted forms of movement may be more realistic and sustainable.

Although the findings are encouraging, the researchers identified important limitations. Of the 218 trials included in the review, only one was judged to have a low risk of bias.

This raises questions about the reliability of the findings and the extent of the reported benefits. Further high-quality research is needed to establish which activities are most effective and whether improvements are maintained over time.

The findings are promising, but they should not be interpreted as proof that exercise works equally well for everyone experiencing depression.

Exercise as Part of a Balanced Approach

Exercise may be a useful part of managing depression, but it should not automatically replace established treatments such as psychological therapy or medication.

Depression affects people differently, and what helps one person may not work for another. For some, regular physical activity may improve mood and provide a sense of routine. For others, symptoms such as exhaustion, low motivation or physical limitations may make exercise particularly challenging.

The important consideration is finding an approach that is appropriate, manageable and suited to individual circumstances.

The research reinforces the potential connection between physical activity and mental wellbeing, while recognising that exercise is not a universal solution. Movement can take many forms, and its value should not be measured solely by intensity or physical achievement.

Ultimately, exercise may be one helpful part of a broader, individualised approach to managing depression, alongside appropriate professional support.

Source: 2024 systematic review and network meta-analysis published in The BMJ, discussed by Live Well News.