The Science

This study published in the BMJ concluded "Exercise is an effective treatment for depression, with walking or jogging, yoga, and strength training more effective than other exercises, particularly when intense. Yoga and strength training were well tolerated compared with other treatments"

Analyzing survey results from the CDC, this study found that individuals who exercised had 40% fewer poor mental health days compared to those who did not exercise. The researchers suggested that exercise might alter brain function, leading to reductions in depression and anxiety. Optimal mental health benefits were observed with three to five 45-minute exercise sessions per week, with activities such as team sports, cycling, and aerobic exercises providing substantial benefits.

This article from Psychology Today presents a meta-analysis that demonstrates regular physical activity reduces depressive symptoms in teens. The research indicates that the antidepressant benefits of exercise become more pronounced after about 12 weeks of consistent activity, suggesting a "Goldilocks zone" of moderate-intensity exercise

"We saw a 26% decrease in odds for becoming depressed for each major increase in objectively measured physical activity," says study author Karmel Choi, a clinical and research fellow at the Harvard T.H. Chan School of Public Health