Best Types of Exercise for Depression

1. Walking

Lowest barrier to entry

Walking or jogging produced one of the largest effects in the BMJ review, compared with active controls such as usual care. Walking also needs no equipment, no gym and no skill, which matters when energy and motivation are low.

A 2022 JAMA Psychiatry meta-analysis of 15 studies found that adults who got half the recommended weekly activity, roughly the equivalent of 75 minutes of brisk walking, had an 18% lower risk of depression than inactive adults. The steepest benefit came at the lowest amounts, so going from nothing to something matters most.

Source: Noetel et al., BMJ 2024 (PMC); Pearce et al., JAMA Psychiatry 2022 (PMC)

2. Jogging and running

More intensity, bigger effect

In the same review, effects were proportional to the intensity prescribed. More vigorous exercise tended to produce larger reductions in depression than light activity. Jogging is a natural next step once walking feels routine.

A run-walk approach, such as one minute of jogging and two of walking repeated for 20 minutes, is an easy way to raise intensity without the discouragement of running out of breath early on.

Caveat: Build up gradually. If you have heart disease, joint problems or are new to vigorous exercise, check with your primary care clinician first.

Source: Noetel et al., BMJ 2024 (PMC)

3. Strength training

Weights, bands or body weight

A 2018 JAMA Psychiatry meta-analysis of 33 randomized trials found resistance training significantly reduced depressive symptoms. The benefit held regardless of participants’ health status or total training volume, and whether or not their strength improved much. The BMJ review also found strength training was among the most acceptable options, meaning people were more likely to stick with it.

Two or three short sessions a week of squats, push-ups against a counter, rows with a band and carries are enough to start. Many people also like the clear sense of progress, which can counter the feeling that nothing is changing.

Source: Gordon et al., JAMA Psychiatry 2018 (PMC); Harvard Health: Strength training builds more than muscles

4. Yoga

Movement plus breath and attention

Yoga produced a moderate reduction in depression in the BMJ review and, like strength training, was among the forms people found easiest to stick with. The National Center for Complementary and Integrative Health says yoga can be a helpful addition to treatment for depression.

Yoga combines movement, slow breathing and focused attention, so it may also help the anxious, keyed-up side of depression. The review found yoga seemed to work better in a group than alone.

Caveat: Choose a beginner or gentle class, and tell the instructor about injuries. Trauma-sensitive yoga classes exist if physical adjustments or certain poses feel unsafe.

Source: NCCIH: Yoga — effectiveness and safety; Harvard Health: Yoga for anxiety and depression

5. Tai chi and qigong

Slow, low-impact, good for all ages

Tai chi or qigong also showed a moderate effect in the BMJ review. These slow, flowing practices are low-impact and well suited to older adults, people with chronic pain and anyone who finds faster exercise intimidating.

NCCIH summarizes studies in which tai chi was linked to less depression in groups such as people with fibromyalgia or heart failure. It notes that tai chi appears to be safe.

Source: NCCIH: Tai chi — what you need to know

6. Mixed aerobic exercise: cycling, swimming, classes

Pick what you enjoy

The BMJ review grouped cycling, swimming, aerobics classes and similar activities as "mixed aerobic" exercise, and they also produced a moderate reduction in depression. The practical lesson is that the best aerobic exercise is the one you will do again next week.

If you liked a sport or activity before depression, it is often the easiest place to restart, even at a fraction of your old pace.

Source: Noetel et al., BMJ 2024 (PMC)

7. Dance

Promising, but with fewer studies

In the full BMJ analysis, dance was among the treatments most likely to rank near the top. It combines aerobic effort, music, social contact and a bit of play, all of which may matter for mood.

The authors point out that the dance studies were few and mostly involved younger women, so the ranking is less certain than for walking or yoga. If a class or a living-room playlist gets you moving, it is a reasonable choice.

Source: Noetel et al., BMJ 2024 (PMC)

8. Group or solo? Match the format to the activity

How you exercise matters too

The BMJ review found overall effects were similar for group and individual exercise. Some activities seemed to work better in a group (yoga) and others better alone (strength training and mixed aerobic exercise). The authors suggest social contact, mindfulness, a sense of mastery and time in green spaces all probably contribute.

If isolation is part of your depression, a group class or a walking partner adds accountability and connection. If groups feel overwhelming right now, solo sessions are just as valid.

Source: Noetel et al., BMJ 2024 (PMC)

9. Exercise alongside treatment, not instead of it

Combining approaches

In the BMJ analysis, exercise combined with an SSRI antidepressant was one of the options most likely to rank near the top. The authors suggest exercise be considered alongside psychotherapy and medication as a core treatment. Movement is something to add, not a reason to drop other care.

Some people feel so much better once they are moving that they want to stop their medication. That decision needs a plan with your prescriber. Stopping suddenly can bring withdrawal effects or a relapse.

Source: Noetel et al., BMJ 2024 (PMC)