Can exercise help treat depression? 

Exercise and its impact on depression have been extensively studied. Some research suggests that exercise can be a moderately effective treatment for mild to moderate depression in adults. It is important to view exercise as a valuable lifestyle change that can complement other depression treatments. The benefits of exercise vary depending on the amount of physical activity one engages in. Most studies that have shown positive effects of mood boosting exercises on depression focused on aerobic exercises like running or walking. The recommended guideline is to engage in at least 30 minutes of moderate intensity physical activity on most, if not all, days of the week. It is important for individuals with significant heart or respiratory conditions to consult with a medical professional before starting an exercise program. 

Types of exercises to fight depression 
Fighting depression with exercise doesn’t mean crowded weight rooms. You can simply choose the ones who you feel the easiest plus enjoyable. The following are some ideas to get started.

1. Mindfulness-based exercises 
Such exercises promote present-moment focus, self-awareness, and a non-judgmental attitude. Examples include Yoga, Meditation, Tai Chi, Wim Hof Breathing etc.  
2. Aerobic exercises 
Such exercises increase your heart rate as well as breathing rate over a sustained period. Examples include brisk walking, running, swimming, Zumba, cycling, rowing, stair climbing etc. helps you improve your cardiovascular endurance & overall fitness. 
3. Resistance training 
Resistance training, which is also referred to as strength training, consists of exercises that put your muscles to the test by making them work against a force. This force can come in various forms, such as your own body weight, resistance bands, or weights. Examples include functional training, free weights, resistance bands, weight machines etc.