Flow Neuroscience

15. Juli 2025

If you’ve been told exercise can ease depression, you might wonder: which type is best? Cardio, strength training, or slower mind-body practices? Good news, research suggests you have options.

“According to a review article from 2020, high quality RCT studies have repeatedly shown that several forms of exercise can improve depression. This is true for:

  • Aerobic exercise (such as cycling, jogging, dancing, swimming, playing ball games or other activities that increase your heart rate)
  • Resistance training (such as lifting weights, bodypump or using resistance bands)
  • and Mind-body exercise (such as yoga and Tai Chi Chuan)” – Exercise and Depression

Let’s explore each option to help you find the right fit.

Aerobic Exercise (Cardio)

Cardio activities like brisk walking, cycling, swimming, or dancing elevate your heart rate and deliver an immediate boost in mood. Studies consistently show aerobic workouts reduce depressive symptoms by increasing brain plasticity and releasing endorphins.

Best for: Those who enjoy rhythmic movement and want quick mood lifts.

Resistance Training

Strength-focused workouts, including weightlifting or resistance bands, don’t just build muscle, they also help combat low mood and improve self-esteem. Research indicates resistance training may reduce anxiety and feelings of inferiority often linked to depression.

Best for: People looking to feel stronger physically and mentally.

Mind-Body Exercises

Practices like yoga and Tai Chi combine gentle movements with mindfulness and breathwork. These exercises can lower stress hormones, improve sleep, and calm racing thoughts, which are frequent in depression.

Best for: Those who prefer a slower pace and want to integrate relaxation into their fitness routine.

Choosing What Works for You

Ultimately, the best exercise is the one you’ll stick with. Whether it’s a morning jog, an evening yoga class, or weight sessions at the gym, all three forms can significantly improve mood and resilience against depression.

Start small, listen to your body, and build gradually. If you’re new to exercise or experiencing severe depression, consult your healthcare provider before beginning any program.

For a deep dive into how each exercise type affects the brain, check out our complete guide here.