You’ve probably noticed that going for a walk, running, and other physical activity can make you feel happier. There’s strong evidence that exercise can prevent and treat depression.
According to a recent systematic review and network meta-analysis published in the The BMJ, three types of exercise are beneficial for treating depression:
- Walking/jogging: Walking is one of the safest dynamic exercises you can perform. It engages almost every joint in the body with multitudes of small, repeatable, subtle movements. Walking is easy to scale, promotes good posture, and can help prevent falls.
- Yoga: Yoga works on both the mind and body. It provides mechanisms for refocusing thoughts and excellent strengthening for the body, especially the core muscles. Research shows that practicing yoga can alleviate symptoms of depression, with some studies suggesting it’s as effective as medication and exercise. It’s been shown to both provide immediate relief and reduce long-term symptoms.
- Strength training: Exercising to increase strength and endurance can improve your overall health and help with depression as part of a holistic approach. A 2018 meta-analysis published in JAMA Psychiatry reviewed 33 studies on the effects of strength training on depression. Across all of the studies, strength training reduced depression in those who were depressed. And those who weren’t depressed were less likely to become depressed.