Is Exercise Good for Depression?

Depression is a common mental health condition affecting over 300 million people worldwide, characterised by unrelenting sadness, apathy, and low energy that interfere with daily life.

This article explains how, how much and what type of exercise can be used to treat depression, along with practical strategies for exercising when depression makes it feel out of reach.

This article is from the Exercise & Lifestyle sections of our Library.

If you're living with depression, you've likely heard that exercise can help. Perhaps your doctor mentioned it, or well-meaning friends suggested you“ go for a walk.” But when you're struggling to get out of bed, the idea of exercising can feel overwhelming (or even insulting).

The research actually shows that exercise isn't a cure-all, and it's not always easy — but it’s one of the most effective and proven treatments. The evidence is so strong that exercise now rivals more traditional treatments, like medication and talking therapies.

What the Research Shows

The scientific evidence for exercise as a depression treatment is robust. A large study on over 14,000 people found that exercise produces moderate antidepressant effects, with walking, jogging, yoga, strength training, and mixed aerobic exercise all showing meaningful benefits [1].

Another study focusing specifically on adults with major depression found large antidepressant effects of exercise [2].

The effect was large enough that the “number needed to treat” was approximately 2, meaning for every two people who exercise for depression, one experienced significant symptom relief. N.b., that's a good success rate for any comparable treatments.

Multiple studies show that exercise performs similarly to antidepressant medications and psychotherapy. When it’s used alongside these treatments, exercise can enhance their effectiveness, providing complementary benefits.

These benefits also extend across the lifespan. Physical activity has been shown to help depressive symptoms in healthy people, people with other health issues and diseases, and those with diagnosed mental health conditions [3]. It may also help alleviate depressive symptoms in children and adolescents.

What Is the Best Exercise for Depression?

The good news is that multiple forms of physical activity effectively treat depression, giving you flexibility to choose activities that match your preferences and abilities.

Aerobic exercise like walking, jogging, swimming, or cycling has been studied most extensively and consistently shows strong antidepressant effects.

The beauty of aerobic exercise is its accessibility — you can start with gentle walking and gradually increase intensity as you get fitter.

Strength training with weights or resistance bands also produces meaningful improvements in depressive symptoms.

Some people find that the measurable progress of getting stronger provides a sense of accomplishment that's particularly valuable when depression makes everything feel hopeless.

Low-intensity “mind-body practices” like yoga, tai chi, and qigong also have antidepressant effects. These activities combine movement with breath awareness and mindfulness, addressing depression through multiple different ways at the same time.

There doesn’t appear to be a single “best” exercise for depression — the most effective type of exercise is the one you'll actually do consistently.

How Much Exercise for Depression?

A typical effective program includes exercise 3 times per week for 30 to 60 minutes per session, maintained for at least 4 to 16 weeks.

This doesn't mean you need to immediately commit to hour-long workouts — many studies show benefits from starting smaller and building up exercise capacity gradually.

Moderate to vigorous intensity tends to produce the strongest antidepressant effects. Moderate intensity means you're breathing harder than normal but can still hold a conversation. Vigorous means you're breathing hard enough that talking becomes difficult.

That said, when you're depressed, even light physical activity is better than none. If 30 minutes feels impossible, start with 10. If three times per week sounds overwhelming, start with one. Research shows that even modest amounts of regular activity provide mental health benefits.

Supervised group-based programs show stronger effects and better adherence than unsupervised solo workouts. The structure, accountability, and social connection of group exercise may help amplify the antidepressant benefits.

How Long Does It Take for Exercise to Treat Depression?

Most research studies show meaningful improvements after 4 to 8 weeks of regular exercise. Some people notice benefits sooner (within just a few weeks) while others require longer to experience noticeable effects.

The timeline varies based on the severity of your depression, the type, and intensity of exercise you're doing, how consistently you maintain the routine, and whether you're combining exercise with other treatments like therapy or medication.

Each workout you do will provide some immediate mood benefits; you may notice you feel slightly better in the hours after exercising [4]. However, the more powerful, lasting change is built over weeks and months of consistent training.

This gradual timeline can feel frustrating when you're struggling, but it's actually similar to how antidepressant medications or psychotherapy work. These treatments also require 4 to 8 weeks to reach full effectiveness.

How Exercise Helps Depression

Brain changes

Exercise changes the way your brain works. Regular physical activity increases production of “neurotrophic” factors (things that support the growth, survival, and connections of/between your brain cells). Depression is associated with low amounts of these, so exercise may directly counteract it.

Exercise also helps maintain the volume of parts of the brain that support better mood, brain function, and controlling emotions; areas that are often shrunk in people with depression [5].

Exercise also helps keep brain chemicals (like cortisol, cytokines, dopamine, serotonin, and norepinephrine) under control. This means you can handle stress and changes in mood a lot better.

Psychological changes

Beyond biology, exercise provides some psychological benefits. It builds “self-efficacy” (your confidence to do things and handle challenges). Depression can make things feel impossible, but the process of completing a workout can begin rebuilding your sense of achievement.

Exercise also enhances coping skills and emotional regulation; the increased heart rate, heavier breathing, and muscle fatigue share similarities with anxiety and distress. This is why exercise can also help with anxiety as well!

So regularly experiencing these sensations in a safe, controlled environment can improve your tolerance for discomfort and for getting triggered by them.

For many people, exercise programmes provide structure to days that depression has emptied the meaning of. Having scheduled workout times creates anchors around which to organise your day, combating the formless drift that often accompanies depression.

Sleep and physical health

Exercise improves sleep quality, and better sleep significantly impacts depressive symptoms.

Depression and sleep problems create a vicious cycle — depression disrupts sleep, and poor sleep worsens depression. Exercise can help break this cycle by promoting more restorative sleep patterns.

Irrespective of anything else, improving your physical health and fitness creates positive feedback loops. When your body feels stronger, happier, and more energetic, making it easier to manage depression.

Social Connection

When exercise happens in group settings — classes, team sports, running clubs, or gym communities, it provides opportunities for social connection.

Depression often involves loneliness and withdrawal from social contact. Group exercise creates low-pressure social interactions that don't require deep emotional commitment but can still help combat feelings of isolation.

Even the simple act of being around other people who are also exercising, sharing space and activity, can help counter the alienation depression creates. You don't necessarily need to make friends or have conversations to benefit from the social aspect of shared movement.

How to Exercise When Depressed

When you're depressed, exercising can feel nearly impossible. The fatigue, lack of motivation, and hopelessness come with depression, which create barriers to physical activity. So what can you do to make it happen?

Start small

Don't set yourself up for failure with ambitious goals. If a 30-minute workout feels impossible, try 5 minutes. If leaving the house is too much, do bodyweight exercises in your bedroom. Get the ball rolling — getting small things done can start to create momentum.

Remove barriers

Keep workout clothes by your bed or in your car. Choose activities that require minimal preparation. Do things you like. Exercise at home if going to a gym feels overwhelming. The fewer steps between you and movement, the more likely you'll follow through.

Structure it

Depression can erode motivation, so lean on external accountability. Join a class with scheduled times. Exercise with a friend who's expecting you. Hire a trainer. Work with a therapist who asks about your physical activity. External commitments can carry you through when your drive is wavering.

Don't wait

With depression, motivation often follows after doing something rather than before doing it. You may need to move your body before your mind wants to go along with it. Many people find they feel slightly better after starting exercise, even if they dread starting it.

Consider settings

Beyond accountability, group exercise provides the opportunity to socialise and reduce isolation. Even if you're not chatty or social, simply being around others can help combat loneliness.

Be compassionate

Some days you'll manage to exercise, and some days you won't. Depression can make everything harder, including sticking to an exercise programme. Missing workouts doesn't mean you've failed or have a character flaw.

Can a Lack of Exercise Cause Depression?

While the research primarily looks at exercise to treat depression, there's also evidence suggesting that being inactive can increase the risk of depression.

However, this doesn’t mean being inactive will cause depression; genetics, brain chemistry, life experiences, trauma, stress, and many other factors are also thought to factor.

That said, exercise is still one of the “modifiable” factors that can reduce your risk of developing depression or prevent relapse in people with a history of depression.

An Important Part of Treatment, Not a Replacement

While exercise is a powerful intervention for depression, it's crucial to view it as one component of comprehensive treatment rather than a complete solution.

For mild to moderate depression, some people find that exercise alone provides sufficient relief. For others, and especially for severe depression, exercise works best alongside other treatments.

If you're experiencing significant depression that interferes with your daily functioning, working with mental health professionals remains essential. Exercise should complement, not replace, evidence-based treatments like cognitive behavioural therapy or antidepressant medication.

Never stop prescribed medication to try exercise instead — work with your doctor to determine the best combination of treatments for your situation. And if you're having thoughts of self-harm or suicide, seek immediate professional help regardless of your exercise plans.

Bottom Line

The evidence is pretty clear: regular exercise produces meaningful reductions in depressive symptoms. You don’t need perfect conditions, expensive equipment, or peak motivation to get going.

Just need to find ways to move your body, even slightly, with some regularity. Three sessions per week of moderate-intensity exercise for 30 to 60 minutes is a good target, but any movement toward that goal counts.

Depression can make everything harder, including exercise. But for many people, the effort of moving through that resistance can provide relief. Your mind may not believe it yet — but your body already knows: movement is medicine.

Sources

1. Heissel A et al. Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression. Br J Sports Med. 2023 Aug;57(16):1049-1057. PMID: 36731907

2. Heissel A et al. Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression. Br J Sports Med. 2023 Aug;57(16):1049-1057. PMID: 36731907

3. Singh B et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. Br J Sports Med. 2023 Sep;57(18):1203-1209. PMID: 36796860

4. Weinstein AA et al. Affective Responses to Acute Exercise: A Meta-Analysis of the Potential Beneficial Effects of a Single Bout of Exercise on General Mood, Anxiety, and Depressive Symptoms. Psychosom Med. 2024 Jul-Aug 01;86(6):486-497. PMID: 38787545

5. Zhao JL et al. Exercise, brain plasticity, and depression. CNS Neurosci Ther. 2020 Sep;26(9):885-895. PMID: 32491278