Exercise as Treatment for Depression: What a Major Review Found
An analysis of 218 trials found walking, jogging, yoga and strength training all reduced depression, with effects in a range similar to established treatments.
Key takeaways
- A 2024 BMJ review of 218 randomized trials found exercise meaningfully reduced depression symptoms.
- Walking or jogging, yoga, strength training and mixed aerobic exercise showed the clearest benefits.
- More vigorous exercise tended to produce larger effects.
- Exercise can complement therapy and medication, not replace care for moderate or severe depression.
Depression is one of the leading causes of disability worldwide, and many people don’t get adequate treatment. A large review published in The BMJ in 2024 adds weight to the case that exercise belongs among first-line options.
What the researchers did
The team pooled 218 randomized controlled trials including more than 14,000 participants with depression, comparing different kinds of exercise with each other and with control conditions such as usual care, as well as with psychotherapy and antidepressants.
What they found
Walking or jogging, yoga, strength training and mixed aerobic exercise produced moderate reductions in depressive symptoms. Benefits were generally larger with more vigorous exercise, though even lighter activity such as walking helped. Effects appeared broadly comparable to psychotherapy, though the authors rated their confidence in many of the findings as low to moderate, a common issue in exercise trials, where participants know which treatment they’re receiving.
Strength training seemed particularly effective for younger participants, and yoga for older adults, though those patterns need confirming.
Why it might work
Exercise affects several systems tied to mood: it can reduce inflammation, improve sleep, support the growth of new connections in brain regions involved in emotion, and build a sense of accomplishment. Group exercise adds social contact, which may be part of the benefit.
Putting it into practice
- Pick something you’ll actually repeat. The best exercise is the one you return to. Walking counts.
- Start small. Ten minutes is a real beginning when motivation is low, a core symptom of depression.
- Add structure. Classes, a training partner or a set schedule help on hard days.
- Build toward guidelines. Aim gradually for the 150 minutes of moderate activity a week recommended for physical health, which also builds the cardiorespiratory fitness tied to longevity.
When to get more help
Exercise is a powerful tool, but it is not a substitute for professional care, especially for moderate or severe depression. If you’re struggling, talk to your doctor or a mental-health professional. If you’re having thoughts of suicide, call or text 988 in the U.S. to reach the Suicide & Crisis Lifeline.
Frequently asked questions
What type of exercise is best for depression?
In a large 2024 review, walking or jogging, yoga, strength training and mixed aerobic exercise showed the clearest benefits. The most important factor is choosing something you will keep doing.
Can exercise replace antidepressants?
Exercise can be an effective part of treatment, but decisions about medication should be made with a clinician. Do not stop a medication without medical advice.
How much exercise helps depression?
Benefits appeared even with lighter activity, with larger effects at higher intensity. Building toward about 150 minutes of moderate activity a week is a reasonable goal.