Mixed
Aerobic or mind-body exercise performed at moderate intensity for 3-5 sessions per week over 4-16 weeks significantly reduces depressive symptoms in adults with major depressive disorder, with efficacy comparable to pharmacotherapy.
For adults with depression, aim for 3-5 sessions of moderate-intensity aerobic (e.g., brisk walking, cycling) or mind-body (e.g., yoga, tai chi) exercise per week, lasting 45-60 minutes, for at least 12 weeks. Supervision, either in a group or individually, is recommended to boost adherence. This approach is clinically effective, comparable to medication, and avoids drug side effects.
Aerobic exercise/mind-body exercise (3–5 sessions per week with moderate intensity lasting for 4–16 weeks) is recommended... the benefits of exercise therapy are comparable to traditional treatments for depression.
Why this rating
Based on a systematic review of clinical studies and meta-analyses cited in the paper, though heterogeneity in programs is noted.
Source
The Effects and Mechanisms of Exercise on the Treatment of Depression
Yumeng Xie et al. · Frontiers in Psychiatry · 2021
DOI 10.3389/fpsyt.2021.705559
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- Exercise reduces depressive symptoms through multiple physiological mechanisms including increased BDNF, reduced neuroinflammation (IL-6, CRP), and improved neuroplasticity, alongside psychological benefits like increased self-esteem and social support.Good
- Higher-dose exercise (higher intensity, duration, or frequency) may improve overall functioning and depressive symptoms more than moderate-dose exercise, but compliance is lower.Moderate
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