The best exercises to improve depression

Studies have overwhelmingly shown that working out and being physically active greatly improve depression.

While I don’t think there’s one single best type of exercise, I do think that combining both cardiovascular training and resistance exercises is optimal for both health and to improve your mood.

The following stand out among the various forms of exercise as remarkably beneficial based on scientific research:

1. Aerobic exercise

• • Examples 

Walking, jogging, cycling, swimming, or dancing.

I enjoy some kickboxing since it’s engaging and because I like martial arts.

• • Why it works

Aerobic activities increase the release of endorphins, often called “feel-good” hormones.

This helps improve mood and reduce stress.

• • Research

Studies show that 30–45 minutes of moderate-intensity aerobic exercise 3–5 times per week can substantially reduce depressive symptoms.

2. Resistance training

• • Examples

Weightlifting, resistance band exercises, or bodyweight exercises like push-ups and squats.

• • Why it works

Resistance training has been linked to improvements in self-esteem and decreased despair.

• • Research

A meta-analysis published in JAMA Psychiatry (2018) found that resistance training can significantly reduce symptoms of depression, regardless of intensity.

3. Relaxation exercises
   
   

• • Examples

Hatha yoga, vinyasa yoga, restorative yoga, mindfulness, Tai chi, or Qigong.

• • Why it works

Yoga combines physical activity with mindfulness and deep breathing, helping to lower stress while promoting relaxation.

These low-impact exercises focus on slow, deliberate movements and controlled breathing. This drops cortisol (the stress hormone) levels and enhances emotional regulation.

• • Research

Studies suggest yoga may help ease depressive symptoms and anxiety due to its emphasis on mindfulness.

Evidence indicates that tai chi and Qigong reduce depression and improve overall quality of life.

4. Group activities  

• • Examples

Group fitness classes, team sports, or walking groups.

• • Why it works

Social interaction during exercise provides additional mood-boosting benefits and combats the isolation that often accompanies depression.

• • Research

Studies show that group-based physical activity protects against and improves depressive symptoms.

Some other exercises that can improve your well-being are:

1. High-intensity interval training (HIIT)

• • What it is

Short bursts of intense activity, such as sprinting and jumping jacks, followed by brief periods of rest.

• • Why it works

HIIT has been found to reduce depressive symptoms, likely due to the quick release of endorphins and the boost in energy levels.

• • Research

2020 meta-analysis in the Journal of Affective Disorders found HIIT to be an effective intervention for improving mood, even in individuals with clinical depression.

2. Green exercise (outdoor workouts)
   
   

• • What it is

Any physical activity performed in nature, like hiking, trail running, gardening, or walking in a park.

• • Why it works

Being in nature adds many benefits like improved focus, reduced tension, and a greater sense of well-being.

Sunlight exposure assists in regulating our mood by boosting vitamin D levels.

• • Research

This study in Environmental Science & Technology (2011) demonstrated that exercising in natural environments is more effective in improving mood than exercising indoors.

3. Dancing

• • What it is

Structured or freeform movement to music, such as ballroom dancing, Zumba, or even freestyle dance.

• • Why it works

Dancing boosts our mood and self-esteem by combining activity with creative expression.

It may also assist in lowering isolation since it often involves social interaction.

• • Research

A 2019 study in Frontiers in Psychology found that dance therapy substantially reduced depressive symptoms by encouraging emotional release and social bonding.

4. Pilates

• • What it is

A low-impact training method focusing on core strength, flexibility, and controlled breathing.

• • Why it works

Pilates helps improve body awareness and relaxation, while reducing anxiety and negative thoughts.

• • Research

A 2020 study, published in Complementary Therapies in Clinical Practice, revealed that participants in Pilates showed notable improvements in depressive symptoms and overall mental health.

5. Stretching and flexibility exercises
   
   

• • What it is

Static stretches, dynamic stretches, or specific flexibility programs like those found in physical therapy.

• • Why it works

Stretching can help shrink physical tension in the body, which is often linked to mental stress.

It can also improve mindfulness when combined with breathing exercises.

• • Research

This 2021 study in the Journal of Exercise Rehabilitation found that regular stretching exercises helped improve mood and lower depression in sedentary individuals.

6. Martial arts

• • What it is

Disciplines like karate, judo, taekwondo, or mixed martial arts (MMA).

• • Why it works

Martial arts improve physical fitness and mental focus, instilling a sense of discipline, self-control, and empowerment.

• • Research

A 2018 review in Frontiers in Psychology reported that martial arts practice can correct emotional regulation.

7. Swimming

• • What it is

A full-body workout that can be adapted to any fitness level.

• • Why it works

The soothing effect of water combined with the physical effort of swimming helps lower worry and improve temper.

• • Research

The following study from 2023, published in the Journal of Environmental Psychology, noted that swimming, particularly in cold or open water, may improve depression by boosting dopamine and serotonin levels.

8. Cycling
   
   

• • What it is

Riding a bike outdoors or using a stationary bike.

• • Why it works

Cycling engages large muscle groups, boosts our cardiovascular health, and can be meditative when done in scenic environments.

• • Research

A 2020 study in BMC Public Health found that cycling considerably diminished the negative symptoms of depression, especially when done in natural surroundings.

Practical Tips

• Start small

Even 10 minutes of light daily activity can make a difference if motivation is low.

At my worst point, I started by lifting some weights at home for just 5 minutes, 3 times each week. And while that isn’t a lot, it helped me to get started and to build upon.

• Consistency over intensity

Regular activity, even low intensity, is more beneficial than sporadic, intense workouts.

• Choose activities you enjoy

You’re more likely to stick with a workout routine that feels fun or rewarding.

That’s why you should pick a hobby you like, especially when your motivation is already down due to depression.

Conclusion

It should be noted that any form of workout can help. The best exercise for depression is the one you enjoy and can commit to regularly.

However, aerobic and resistance training, combined with mindfulness practices like yoga or tai chi, seem most helpful to cover all bases.

The most important factor is finding something sustainable and enjoyable for you, since motivation tends to dwindle when suffering from a mood disorder or psychological issue.

It’s also useful to consult a professional for thorough care if you’re dealing with severe depression.

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