Study Reveals: Yoga and Strength Training Aid in Alleviating Depression

Certain forms of physical activities such as walking, jogging, yoga, and strength training are most effective in reducing symptoms of depression, according to a new study cited by Healthline.

These types of physical activities have proven effective in combating depression, whether practised individually or in conjunction with traditional treatment methods such as psychotherapy and medication.

Researchers also highlight that while low-intensity exercises are beneficial, higher intensity activity can offer even greater benefits for individuals with depression.

Analysing 218 studies involving 14,170 participants, scientists compared physical exercises as a treatment for depression with established treatment methods like antidepressants and cognitive-behavioural therapy.

According to their findings, moderate reductions in depression were noticed during walking, jogging, yoga, strength training, mixed aerobic exercises, or tai chi. Scientists also observed a positive impact when physical activity was combined with antidepressants or psychotherapy, indicating that exercise can complement conventional treatment methods.

Experts believe this success can be attributed to social interaction, mindfulness, and immersion in natural surroundings.

Clinical psychologist Charlotte Russell isn't surprised by these conclusions and points out several mechanisms explaining the impact of physical exercises on mood. One such mechanism is the influence of neurotransmitters such as dopamine, serotonin, and endorphins released during physical activities. Serotonin stabilizes mood, dopamine boosts happiness, and endorphins can provide natural euphoria.

"Yoga teaches focusing on breathing, which reduces feelings of anxiety, and also helps create awareness of our internal state. The latter is a skill that can be very useful for managing difficult thoughts and feelings. Strength training helps individuals feel stronger in their bodies and better equipped to handle everyday tasks. This has a protective effect on mood and well-being," noted Charlotte Russell.

According to the psychologist, the benefits of walking and jogging lie in the fact that these exercises are often done outdoors, fostering a sense of connection with nature, which positively impacts a person's mental state.