Walking or running can help depression; choose activity you can sustain and appropriate intensity
Walking/jogging had the largest effect among the listed exercise types, followed by yoga, strength training and tai chi/qigong, with broadly similar benefits. Higher prescribed intensity was associated with larger effects, while strength training and yoga were most acceptable. Evidence certainty was low, so choose a sustainable activity rather than treating rankings as precise.
What it takes
Free, around half an hour per session. Starting can be hardest when mood is low.
What you may gain
A Bayesian network meta-analysis, which compares several exercise types using a network of studies, pooled 218 randomized trials, 495 arms and 14,170 participants meeting clinical criteria for major depression. Against active controls such as usual care or placebo tablets, Hedges' g values, where more negative indicates improvement, were walking/jogging −0.62 (95% credible interval −0.80 to −0.45), yoga −0.55 (−0.73 to −0.36), strength training −0.49 (−0.69 to −0.29), mixed aerobic exercise −0.43 (−0.61 to −0.24), and tai chi/qigong −0.42 (−0.65 to −0.21). Effects increased with prescribed intensity. Strength training and yoga had the best acceptability, meaning participants were more likely to stay with them.
Context & considerations
Disputed. Only 1 of 218 studies was at low risk of bias. Certainty was low for walking/jogging and very low for other modalities. Participants cannot be blinded to exercising, leaving expectancy effects. The author still supports movement, sufficient intensity and adherence, expanding Chapter 3's low-mood advice. Exercise does not replace indicated clinical treatment.
Research & references
Noetel M, Sanders T, Gallardo-Gómez D, et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. https://doi.org/10.1136/bmj-2023-075847