Over the past two decades, countless studies have shown that physical activity helps to offset depression risk and can alleviate depressive symptoms. But what's the optimal "dose" (intensity/duration) and best type of exercise (cardio, weightlifting, yoga, etc.) when prescribing physical activity for the treatment of depression?

A recently published systematic review and meta-analysis (Noetel et al., 2024) of 218 randomized controlled trials identifies which modalities of exercise work best for the treatment of depression and pinpoints how the intensity of someone's aerobic workouts (walking vs. running) influences exercise's ability to combat depression.

This meta-analysis found that walking or jogging/running, strength training, and yoga were well-tolerated by most people and that, in general, these exercise modalities were superior to pharmaceutical antidepressants when used as a standalone treatment for mild or moderate depression. The researchers also identified a dose–response based on exercise intensity: strenuous workouts reduced depressive symptoms more than easier workouts.

As the authors explain, "Exercise is an effective treatment for depression, with walking or jogging, yoga, and strength training more effective than other exercises, particularly when intense." For example, as the chart below illustrates, walking is good for treating depression, but jogging or running is better.

What's the difference between jogging and........

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