Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
Exercise can help reduce symptoms of depression, but it is one option in a treatment plan, not a reason to stop medication or therapy. A large 2024 review found benefits from walking or jogging, yoga and strength training. A separate 2026 review also found a moderate benefit compared with no treatment, while showing why comparisons with other treatments need care.
What did the Australian-led review find?
The 2024 review combined 218 randomised trials with 14,170 participants who met clinical thresholds for depression. It compared changes in depression scores across exercise programmes, usual care, psychotherapy and medication. Walking or jogging, yoga and strength training showed moderate average improvements compared with active controls such as usual care.
The researchers found that programmes prescribing greater intensity tended to show larger effects. That is a pattern across studies, not an instruction for someone with depression to push harder. Lighter activity also showed benefit. The review could not establish that a particular intensity is best for every person.
Dance looked promising, but only five small trials contributed to that estimate. It is too little evidence to call dance the best treatment. The paper also reported low confidence for walking or jogging and very low confidence for the other exercise comparisons, partly because most trials had a risk of bias.
Which activity, and how much?
The 2024 review found different average results across activities, but its authors rated most comparisons as uncertain. It is more useful to treat the findings as options to discuss than as a ranking for every person:
- Walking or jogging: Had one of the clearest average signals, with low confidence in the estimate. Walking can be adapted to a gentler start.
- Yoga and strength training: Also showed moderate average benefit, but evidence confidence was very low. A class or instructor can help tailor a first session.
- Dance: Looked promising, yet its estimate came from only five small trials. It cannot be called the best treatment from this review.
There was no single tested weekly dose that the review could prescribe for everyone. The intensity pattern came from comparisons across studies, and the Cochrane review says long-term effects remain uncertain. An activity you can safely begin and continue may be a better starting point than chasing the hardest programme.
Does exercise replace therapy or antidepressants?
No single review can choose treatment for an individual. An updated Cochrane review examined 73 studies involving at least 4,985 adults. It found exercise may reduce symptoms compared with no therapy. Its comparisons with psychological therapy or antidepressants suggested little difference in average symptom reduction, but those comparisons relied on a few small studies. Long-term results remain uncertain.
Many comparisons in the 2024 network review also combined direct trials with indirect evidence. They were not all head-to-head tests of a particular activity against medication or therapy. Neither review can tell one person to stop a treatment that is helping them.
A health professional can help choose treatment based on a person's needs. For mild depression, that plan may include regular activity; other people may need psychological therapy, medication or a combination. If you already have treatment, speak with your clinician before changing it.
Who do these findings apply to?
The 2024 trials enrolled people who met clinical cut-offs for major depression; the Cochrane review examined adults with depression. Results are averages across different people and programmes. They do not establish the best plan for a teenager, a person with a complex medical condition, or anyone whose symptoms make participation difficult. A clinician can help decide what fits alongside existing care.
What is a realistic first step?
Depression can make starting anything feel difficult. Choose an activity and level that feel manageable, perhaps a short walk, gentle yoga or a supported strength session. A GP can help you plan activity around symptoms and physical health. A friend or instructor may make it easier to begin, but the 2024 review did not show that groups always work better.
Make the first step small enough to repeat. You might plan a short walk with someone you trust, ask about a gentle class, or discuss supported strength work with your GP. If you want company, use KeepActive to find groups and check pace, access and session details before joining. Movement can be part of care, even when getting out is hard; it does not have to be vigorous to count as a start.
If symptoms persist or worsen, seek professional support. If you feel unsafe or need immediate support in Australia, call 000 for an emergency or Lifeline on 13 11 14.
