For individuals experiencing mild depression, physical exercise has emerged as a well-documented therapeutic option that rivals conventional treatments in effectiveness. Recent research demonstrates that walking, jogging, yoga, and strength training all produce moderate reductions in depressive symptoms, with effect sizes ranging from -0.49 to -0.62. These findings suggest that exercise deserves serious consideration as a frontline intervention rather than merely an adjunct to traditional approaches.
Exercise matches traditional depression treatments with effect sizes up to -0.62, warranting frontline consideration beyond supplemental therapy.
The evidence comparing exercise to established treatments is particularly compelling. Studies show that exercise matches the effectiveness of psychological therapy, with moderate-certainty evidence from ten trials supporting this conclusion. Running therapy achieves remission rates of 43.3%, nearly identical to the 44.8% observed with antidepressant medications. Regular physical activity also produces neurochemical changes, including increases in BDNF that support mood and cognitive benefits.
Perhaps most strikingly, individuals who maintain regular exercise demonstrate lower depression rates at ten months compared to other treatment groups, with 70% showing improvement versus 48-54% in other interventions.
The most favorable exercise prescription appears to favor light to moderate intensity over vigorous activity, with effects proportional to prescribed intensity. Research indicates that 320 metabolic equivalent minutes per week represents the minimum effective dose. Mixed programs combining aerobic exercise and resistance training outperform aerobic activity alone, while programs lasting nine weeks or longer yield larger symptom reductions.
For maximum benefit, individuals should aim for three to five sessions weekly, with 13 to 36 total sessions of light to moderate intensity linked to the greatest improvements. Exercise appeared equally effective for people with and without comorbidities and across baseline depression levels.
Exercise addresses depression through multiple biological and psychological mechanisms. Physical activity releases endorphins that enhance well-being, stimulates dopamine pathways to improve motivation, and provides distraction from negative thought cycles. Additionally, structured exercise routines offer behavioral activation and enhance self-efficacy, giving individuals a greater sense of control over their mental health. Exercise also provides additional health benefits beyond symptom reduction.
The safety profile further supports exercise as a viable treatment option. Side effects remain rare, typically limited to occasional musculoskeletal injuries, with yoga and strength training showing the highest acceptability rates. Benefits persist at ten to twelve months with regular involvement, and exercise effectively augments antidepressant treatment during follow-up periods without increasing symptom severity in mild-to-moderate cases.
