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Moderate Exercise Best for Depression, Study Finds

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  Published in Health and Fitness on Thursday, January 8th 2026 at 23:54 GMT by moneycontrol.com

A Rigorous Four-Group Approach

The research team meticulously designed a 12-week trial involving 120 participants all clinically diagnosed with moderate to severe depression. To ensure a comprehensive understanding of exercise's impact, participants were carefully divided into four distinct groups:

• High-Intensity Exercise Group: This group engaged in vigorous cardiovascular workouts, pushing their physical limits.
• Moderate-Intensity Exercise Group: Participants focused on sustained, but not exhausting, activities like brisk walking, cycling at a conversational pace, or even gardening.
• Low-Intensity Exercise Group: This group participated in gentle, restorative movements such as yoga, tai chi, or slow walking.
• Control Group: This group received standard depression treatment - often involving medication and/or psychotherapy - without any structured exercise intervention.

Throughout the 12 weeks, researchers consistently monitored each participant for changes in their depressive symptoms, employing standardized assessment tools to ensure objective measurements.

Moderate Intensity: The Sweet Spot for Mental Wellbeing

The results were striking. While both the high-intensity and moderate-intensity exercise groups demonstrated significant reductions in depressive symptoms compared to the control group, it was the moderate-intensity group that truly shone. Participants engaging in activities like brisk walking or cycling experienced not only a greater initial reduction in symptoms, but also crucially, maintained these improvements even after the 12-week study concluded.

Dr. Andreas Larsson, the lead author of the study, emphasized the practicality of these findings. "Our findings suggest that moderate-intensity exercise is a particularly effective way to alleviate depression symptoms. It's something many people can incorporate into their daily lives without needing specialized equipment or training." This accessibility is a key factor in the potential widespread adoption of exercise as a therapeutic tool.

Why Does Moderate Exercise Work So Well?

The researchers theorize that the success of moderate-intensity exercise lies in its sustainability. High-intensity workouts, while beneficial for physical health, can be daunting and discouraging for individuals already struggling with the low energy and motivation often associated with depression. The demanding nature of vigorous exercise can inadvertently exacerbate feelings of inadequacy or failure.

Moderate exercise, conversely, is far more accessible and less likely to induce burnout. It's a manageable commitment that can be easily integrated into a daily routine. Furthermore, the physiological benefits are substantial. Moderate physical activity triggers the release of endorphins - natural mood boosters - and can also help regulate sleep patterns and reduce stress levels. These factors all contribute to an improved mental state.

A Shift in Treatment Paradigms?

The implications of this study are far-reaching. It suggests a need to re-evaluate how we approach the treatment of depression, moving beyond a sole focus on medication and therapy. Healthcare professionals should actively consider recommending exercise as a core component of treatment plans, either as a standalone intervention for mild to moderate depression, or as a powerful complement to existing therapies for more severe cases.

"Exercise is not a miracle cure," Dr. Larsson cautions, "but it's a powerful tool that can significantly improve mental well-being. It's also a relatively low-cost and accessible intervention, making it a valuable option for many people suffering from depression." The study underscores the importance of a holistic approach to mental health, recognizing the profound connection between physical and emotional wellbeing. As we move forward, integrating exercise into preventative and therapeutic strategies could represent a significant step towards improving the lives of millions.