How much exercise helps depression?

150 minutes of moderate aerobic activity weekly shows strong evidence for reducing depression. Even light activity (walking 20–30 minutes) provides benefits.

How does exercise reduce depression?

Exercise increases endorphins, BDNF, serotonin, and norepinephrine. It improves sleep, reduces inflammation, and enhances self-efficacy and social connection.

Is exercise as effective as antidepressants?

For mild-to-moderate depression, exercise shows similar efficacy to medication in studies. Combined approaches (exercise plus therapy/medication) work best.

What exercise type is best?

Both aerobic (running, cycling, swimming) and strength training work. Consistency and enjoyment matter more than type. Group activities add social benefits.

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Exercise and Depression: Physical Activity as Treatment

Peter Kolomiets

|April 3, 2026|Updated Apr 13, 2026|6 min

Exercise and Depression: Physical Activity as Treatment

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References

Cooney GM, Dwan K, Greig CA (2013). Physical Activity and Depression: A Systematic Review and Meta-Analysis
Blumenthal JA, Babyak MA, Moore KA (2007). Exercise Treatment for Depression: Efficacy and Dose Response