High-Intensity Exercise Cuts Depression by 20-30%.

In 2025, J. Zeng and a team from China reviewed 9 randomized trials with 514 adults battling depression. They compared high-intensity exercise (like intense running or weight lifting) to control groups, measuring depression with standard scales like the Hamilton Rating Scale for Depression (HRSD). Workouts lasted from weeks to months.

High-intensity exercise lowered depression scores by 20-30%, with older adults (60+) seeing the biggest mood boost (up to 40% improvement). Aerobic workouts like running worked best, followed by strength training; long-term plans beat short ones. Other scales and fitness measures (VO2max) showed less clear gains.

Add high-intensity workouts like running or weights to your routine to help lift depression, especially if you're older.