The best exercises to combat depression revealed – and it differs by gender
WALKING, jogging, yoga and weight-lifting can all help cure the blues, a study shows.
The exercises should be “considered alongside psychotherapy and drugs as core treatments for depression”, Australian researchers said.
Even low intensity exercises like having a stroll helped improve symptoms, although more vigorous workouts were better.
Dr Michael Noetel, of the University of Queensland, said: “Strength training was more effective for women, and yoga or qigong was more effective for men.
“Yoga was also more effective among older adults, while strength training was more effective among younger people.
"And while light physical activity such as walking and yoga still provided clinically meaningful effects, the benefits were greater for vigorous exercise such as running and interval training.”
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Around one in six Brits suffers depression, with women around twice as likely to have the mental health problem.
Treatments depend on how severe the condition is, with talking therapies like cognitive behavioural therapy (CBT) and antidepressants available on prescription on the NHS.
Previous research has shown exercise can help relieve symptoms because physical activity helps lift your mood, reduce stress and anxiety, and boosts feel-good endorphin levels.
The latest study, published in the BMJ, reviewed data from 218 trials involving 14,170 people to see what particular exercises help improve depression best.
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Dancing saw a large reduction in depression, while walking or jogging, yoga, strength training, mixed aerobic exercises and tai chi or qigong moderately reduced it.
There were also significant reductions in depression when exercise was combined with taking antidepressants or doing talking therapies.
The effects of exercise seem as strong or stronger than for antidepressants or standard psychological treatments
Professor David Curtis
Dr Noetel said: “Our findings support the inclusion of exercise as part of clinical practice guidelines for depression, particularly vigorous intensity exercise.
“Health systems may want to provide these treatments as alternatives or adjuvants to other established interventions.”
Independent experts said the "high quality study" adds to the evidence that exercise should be used alongside existing therapies.
Dr Paul Keedwell, of the Royal College of Psychiatrists, said: "The power of exercise to lift mood is often overlooked.
“Social interaction might be almost as important as the physiological effects of exercise, with group activities such as yoga, dance and walking groups being particularly helpful."
Professor David Curtis, of University College London, said: "Overall, the effects of exercise seem as strong or stronger than for antidepressants or standard psychological treatments."
What are the symptoms of depression?
The psychological symptoms of depression include:
- continuous low mood or sadness
- feeling hopeless and helpless
- having low self-esteem
- feeling tearful
- feeling guilt-ridden
- feeling irritable and intolerant of others
- having no motivation or interest in things
- finding it difficult to make decisions
- not getting any enjoyment out of life
- feeling anxious or worried
- having suicidal thoughts or thoughts of harming yourself
The physical symptoms of depression include:
- moving or speaking more slowly than usual
- changes in appetite or weight (usually decreased, but sometimes increased)
- constipation
- unexplained aches and pains
- lack of energy
- low sex drive (loss of libido)
- disturbed sleep – for example, finding it difficult to fall asleep at night or waking up very early in the morning
Source: The NHS