The mood benefits of exercise are independent of exercise intensity. Light exercise can have similar effects as intense exercise in improving mood in major depressive disorder. In this study, depression level was quantified using the Profile of Mood States (POMS) questionnaire.

A different study, Paolucci et al. (2018), with a sample of college students showed that moderate continuous training is the most beneficial for mental health, compared to high-intensity interval training and no training. 

University of Michigan - Ann Arbor

Exercise has widely been reported to enhance positive mood and reduce negative mood, based on self-reported questionnaires. The effects of exercise on mood is immediate and continues for about one day. Its benefits are maximized when subjects find the type of physical activity enjoyable.

Exercise and mood

Meyer, J. D., Koltyn, K. F., Stegner, A. J., Kim, J. S., & Cook, D. B. (2016). Influence of Exercise Intensity for Improving Depressed Mood in Depression: A Dose-Response Study. Behavior therapy, 47(4), 527–537. https://doi.org/10.1016/j.beth.2016.04.003

 Influence of Exercise Intensity for Improving Depressed Mood in Depression: A Dose-Response Study 

Paolucci, E. M., Loukov, D., Bowdish, D., & Heisz, J. J. (2018). Exercise reduces depression and inflammation but intensity matters. Biological psychology, 133, 79–84. https://doi.org/10.1016/j.biopsycho.2018.01.015

Exercise reduces depression and inflammation but intensity matters 

Subjects show increases in alpha oscillations after exercise, which indicate decreased activation of the cortex (relaxation, low anxiety, fatigue). There are also increases in theta power, which is associated with greater acetylcholine in the hippocampus and plasticity.

Exercise and mood: effects on EEG

Exercise intensity and mood

The ability for physical exercise to substitute for antidepressant medication has been explored. It would be a promising alternative due to the lack of side effects that are associated with exercise compared to medication. The effectiveness of exercise is initially similar to medication, but over a long period of time, medication tends to be more effective (despite its side effects). However, combining antidepressant therapy with exercise provides greater benefits to patients with depression.

Exercise as an antidepressant

No significant difference has been observed between aerobic and anaerobic exercise in reducing depression. Both types of exercise are sufficient to improve symptoms of depression. In the cited study, running on a treadmill was the aerobic exercise, while lifting weights was the anaerobic exercise.

Exercise type and mood

Exercise affects several biological mechanisms that are associated with depression, and can alter relevant brain structures.

Exercise and biological mechanisms in mood

* Exercise can promote brain remodeling through epigenetic effects (reversible changes in gene expression without altering DNA base pairs). 
* Histone modification - a form of gene transcription regulation - after exercise often occurs through activation of HAT and inactivation of HDAC, which is shown to increase cognitive function and memory formation in rats. 
* DNA methylation is influenced by exercise and can lead to improved cognitive function, upregulation of BDNF, downregulate the p75 receptor linked to cell death.
* Chromatin remodeling also occurs at the Bdnf gene to increase BDNF production.
* Changes in the prevalence of certain microRNAs take place to promote cognition and neurogenesis.

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