Overview
What is it?
Aerobic exercise, also known as cardio, includes activities like walking, jogging, swimming, or cycling that increase your heart rate and improve cardiovascular fitness. Strength training, or resistance training, involves exercises like weight lifting or using resistance bands to build muscle strength and endurance. Both forms of exercise are naturally occurring activities that can be adapted to individual fitness levels and preferences.
How does it work?
Aerobic exercise and strength training work to alleviate depression through a combination of physiological and psychological mechanisms. Aerobic exercise increases the production of neurotransmitters like serotonin and norepinephrine, which are often low in people with depression. It also reduces cortisol levels, a stress hormone, and promotes the release of brain-derived neurotrophic factor (BDNF), which supports brain health and neuroplasticity . Strength training, on the other hand, improves physical fitness, enhances self-esteem, and provides a sense of accomplishment, all of which can positively impact mood .
What are the benefits?
The benefits of aerobic exercise and strength training for depression include improved mood, reduced depressive symptoms, enhanced cognitive function, and better overall quality of life. Aerobic exercise has been shown to reduce depressive symptoms with effect sizes comparable to antidepressant medications , while strength training, especially when combined with aerobic exercise, can significantly lower depression levels and improve mental health outcomes . Both forms of exercise also promote physical health, which can further support mental well-being.
Effectiveness
What does the research say?
Research consistently supports the use of aerobic exercise and strength training for managing depression. Studies show that moderate-intensity aerobic exercise performed 3-4 times per week for at least 9 weeks can significantly reduce depressive symptoms . Strength training, particularly when combined with aerobic exercise, has been shown to reduce depression levels in various populations, including breast cancer survivors and young adults . For example, a 12-week program of combined aerobic and resistance exercises reduced depression scores significantly in breast cancer patients .
Side Effects
Muscle soreness
Muscle soreness is common after strength training, especially for beginners, but it usually subsides within a few days .
Fatigue
Fatigue can occur if exercise intensity is too high or if recovery time is insufficient. It’s important to balance exercise with rest .
Risk of injury
Risk of injury, such as strains or sprains, can occur if exercises are performed incorrectly or without proper warm-up. Supervision and gradual progression are key to minimizing this risk .
Overtraining syndrome
Overtraining syndrome can lead to psychological symptoms like irritability or worsened depression. It’s important to avoid excessive exercise and listen to your body .
Evidence
Clinical Studies & Trials
[1] Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials.
This study identifies the optimal dose and modality of exercise for treating major depressive disorder, comparing it with psychotherapy, antidepressants, and control conditions.
View study[2] Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression.
This paper reviews the effectiveness of exercise in reducing depressive symptoms, comparing it with other treatments.
View study[3] Aerobic exercise or stretching as add-on to inpatient treatment of depression: Similar antidepressant effects on depressive symptoms and larger effects on working memory for aerobic exercise alone.
This study examines the effects of aerobic exercise as an add-on to inpatient treatment for depression, showing positive impacts on symptom severity and cognitive function.
View study[4] Exercise, brain plasticity, and depression.
This review explores how aerobic exercise, resistance exercise, and mind-body exercise can improve depressive symptoms and promote brain plasticity.
View study[5] The Effect of Exercise on Life Quality and Depression Levels of Breast Cancer Patients.
This study demonstrates that a 12-week program of combined aerobic and resistance exercises significantly reduces depression levels in breast cancer patients.
View study[6] Exercise Guidelines for Cancer Survivors: Consensus Statement from International Multidisciplinary Roundtable.
This paper provides guidelines for exercise in cancer survivors, emphasizing the benefits of combined aerobic and resistance training for reducing depressive symptoms.
View study[7] Physical activity and mental health: current concepts.
This review discusses the role of physical activity, including aerobic exercise and strength training, in managing mild-to-moderate mental health conditions like depression.
View study[8] The Role of Exercise in Management of Mental Health Disorders: An Integrative Review.
This review highlights the mental health benefits of aerobic exercise, including its effects on neuroplasticity and depressive symptoms.
View study[9] Effects of resistance exercise training on depressive symptoms among young adults: A randomized controlled trial.
This study shows that an 8-week resistance exercise program significantly reduces depressive symptoms in young adults.
View study[10] Aerobic and resistance exercise improves physical fitness, bone health, and quality of life in overweight and obese breast cancer survivors: a randomized controlled trial.
This study demonstrates that a 16-week combined aerobic and resistance exercise program significantly reduces depressive symptoms in breast cancer survivors.
View study[11] Low-Intensity Physical Exercise Improves Pain Catastrophizing and Other Psychological and Physical Aspects in Women with Fibromyalgia: A Randomized Controlled Trial.
This study shows that low-intensity strength training can reduce depression and improve psychological well-being in women with fibromyalgia.
View study