Vigorous vs. Easy Workouts. Which is Best to Combat Depression?

There have been countless studies researching the effects of exercise and the benefits it has on reducing mental health issues, in particular, depression. We all know that exercise is good for us, period. However, there is some research that states that the intensity and type of workout, i.e. yoga, strength training, and running, helps offset depression risk and depressive symptoms. 

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 exercises were superior to 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 (Noetel, et. Al. 2024). 

Creating a weekly routine involving cardio, strength training, and some yoga seems ideal. Mixing up your workout routine to include 75-150 minutes of vigorous cardio plus two full body strength training sessions per week meets the World Health Organization’s recommended physical activity guidelines for overall well-being and can also be part of a winning formula to combating depression (Vigorous Workouts Alleviate Depression Better than Easy Ones | Psychology Today, n.d.). It’s important to note that any type of exercise is beneficial to reduce depressive symptoms, but these studies highlight how vigorous exercise can take it to another level. 

Another interesting finding of Nortel et al.’s metal analysis on how physical activity affects depression is that combining exercise with conventional treatments such as SSRIs increases the efficacy of these antidepressants when treating major depressive disorders. 

With all this said, it’s important to do what is best for you. See a doctor first before starting any exercise routine and/or medication regiment, and listen to your own body. Create a support system and seek expert advice and services when necessary. 

Laura Cole, MSW, LCSW

Reference

Michael Noetel, Taren Sanders, Daniel Gallardo-Gómez, Paul Taylor, Borja del Pozo Cruz, Daniel van den Hoek, Jordan J Smith, John Mahoney, Jemima Spathis, Mark Moresi, Rebecca Pagano, Lisa Pagano, Roberta Vasconcellos, Hugh Arnott, Benjamin Varley, Philip Parker, Stuart Biddle, Chris Lonsdale. "Effect of Exercise for Depression: Systematic Review and Network Meta-Analysis of Randomised Controlled Trials." BMJ (First published: February 14, 2024) DOI: 10.1136/bmj-2023-075847