Exercise is now one of the better studied treatments for depression. In January 2026, a Cochrane review of 73 randomized trials found that exercise reduced depression symptoms by about as much as psychological therapy or antidepressant medication did, at least by the end of treatment (Clegg et al., 2026).
That doesn't mean exercise replaces your doctor, your therapist or your prescription. It means movement is a real treatment option that works alongside them. This post covers what the newest research says about exercise and depression, which types of exercise did best, how much seems to be enough, and how to start when you don't feel like doing anything.
Please read first. This post is general information, not medical advice. Don't stop or change any medication without talking to your doctor. If you're in crisis or thinking about suicide, call or text 9-8-8 (Canada's Suicide Crisis Helpline, any time) or go to your nearest emergency department. If you’re in immediate danger, call 9-1-1.
What the 2026 Cochrane review found
Cochrane reviews pool every good trial they can find on a question, so they carry a lot of weight. The 2026 update included 73 randomized controlled trials with at least 4,985 people with depression (Clegg et al., 2026).
Compared with no treatment or a control, exercise may moderately reduce depression symptoms (57 trials, 2,189 people; low certainty evidence).
Compared with psychological therapy, there was probably little to no difference (10 trials, 414 people).
Compared with antidepressant medication, there may be little to no difference (5 trials, 330 people).
Side effects were uncommon. The ones reported in exercise groups were mostly muscle or joint injuries.
The authors were honest about the limits. Many trials were small, people in exercise studies always know they're exercising, and few trials followed people up for long. The comparison with medication rests on only 5 trials. So the fair summary is: exercise appears to work about as well as the standard treatments in the short term, and we need better long term studies.
One of the authors, Andrew Clegg, told NPR: "We found that exercise was as effective as pharmacological treatments or psychological therapies as well" (NPR, 2026).
Which types of exercise helped most
A 2024 study in the BMJ went further. It pooled 218 trials with 14,170 people with major depression and compared different types of exercise against each other and against control groups like usual care or a placebo pill (Noetel et al., 2024).
How much each type of exercise eased depression
Extra drop in depression symptoms compared with control groups (usual care, placebo pill, stretching and similar). Longer bar = bigger effect. Numbers are effect sizes (Hedges' g); researchers call around 0.5 a moderate effect.
Source: Noetel M, et al. BMJ 2024;384:e075847, network meta-analysis of 218 trials (14,170 people with major depression). Values are from the paper's main results. Dance (striped, marked low evidence) had the largest effect but came from only 5 small studies, so the authors didn't recommend it strongly. Confidence in the evidence was rated low for walking or jogging and very low for the others. Read the study.
What stood out:
Walking or jogging had a moderate effect and the most solid evidence of the group.
Yoga and strength training also had moderate effects, and they had the lowest dropout rates. People were more likely to stick with them.
Mixed aerobic exercise and tai chi or qigong helped too.
Dance had the biggest effect on paper, but it came from just 5 small studies, so the authors didn't recommend it strongly.
Exercise added to an antidepressant or aerobic exercise added to therapy also gave moderate benefits, which supports using exercise alongside care, not instead of it.
The authors rated their confidence as low for walking or jogging and very low for the rest, mostly because few trials were blinded. The direction is consistent, though, and they concluded these types of exercise "could be considered alongside psychotherapy and antidepressants as core treatments for depression."
Two more findings matter for how you train:
Intensity helped. Light activity like walking or gentle yoga still made a meaningful difference, but vigorous exercise had stronger effects.
Structure helped. Programs with a clear plan did better than ones that left every choice to the participant. The authors suggest people with depression may benefit from clear direction and accountability. Yoga seemed to work better in groups, and strength training and mixed aerobic work seemed to work better one on one.
How much exercise is enough?
Less than you might think, at least to start.
The general guideline is at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, or a mix of both (Mayo Clinic, 2023). But Mayo Clinic also notes that 10 to 15 minute bouts through the day add up, and that physical activity like walking counts, not just formal workouts.
In the Cochrane trials, improvement showed up somewhere between 13 and 36 exercise sessions, and combining aerobic exercise with strength training looked more effective than aerobic exercise alone (NPR, 2026). Dr. Nicholas Fabiano of the University of Ottawa told NPR that going "from completely sedentary to even just going for a walk every day" is where people see the biggest gains.
How much do you move each week?
Slide to roughly match a normal week. Count anything that gets your heart rate up a bit: brisk walks, classes, bike rides.
150 minutes of moderate activity a week (or 75 vigorous) is the general guideline cited by Mayo Clinic. The trial range of 13 to 36 sessions is from the 2026 Cochrane review as reported by NPR. This tool is for general information, not medical advice.
Can exercise help prevent depression?
That's a separate question from treatment, and the evidence is different. A study that followed 33,908 people in Norway for 11 years found that people who did no exercise at the start were 44% more likely to develop depression than people who exercised one to two hours a week. The researchers estimated that 12% of cases might have been prevented if everyone had done at least one hour of activity a week (Harvey et al., 2018; King's College London, 2017). This was an observational study of people who were healthy at the start, so it shows a link, not proof of cause, and it isn't about treating depression that's already there.
Why exercise helps
Researchers don't think there's one single reason. The likely mix:
Brain chemistry. Exercise affects serotonin, dopamine and endorphins, which overlaps with how some antidepressants work (NPR, 2026).
Brain growth factors. Depression is linked to lower levels of BDNF, a protein that helps the brain adapt and repair. Dr. Fabiano calls it "Miracle-Gro for the brain," and exercise raises it (NPR, 2026).
Less inflammation, better sleep. Regular exercise can lower inflammatory markers and help regulate sleep and daily rhythms, which are often off in depression (Hossain et al., 2024).
Less rumination. In one trial, aerobic exercise and yoga both reduced depression partly because people spent less time stuck in repetitive negative thoughts (Noetel et al., 2024). Mayo Clinic describes the same thing as taking your mind off worries.
Confidence and connection. Hitting small goals builds confidence, and training with other people adds social contact, which also helps mood (Mayo Clinic, 2023).
If you want more on how exercise affects stress, sleep and memory, read our post on the mental health benefits of regular exercise. Sleep and mood feed each other too, which we cover in how sleep affects your recovery.
How to start when you don't feel like it
Low energy and low motivation are symptoms of depression, so "just go work out" isn't helpful advice. These are more realistic:
Talk to your doctor first. Ask how exercise fits with your current treatment, and keep them in the loop. Mayo Clinic suggests treating your exercise plan like a therapy session or medication: one of the tools that helps you get better.
Start smaller than you think you should. A 10 minute walk counts. Do it most days before adding more.
Pick something you'll keep doing. Walking, strength training and yoga all have good evidence. Choose the one you dislike least.
Put it on a schedule. Fixed times and a plan someone else sets take decisions off your plate on the hard days.
Add strength work when you're ready. Two short strength sessions a week alongside walking is a solid place to aim.
Expect off days. Missing a session doesn't undo anything. Start again the next day.
Which type might you stick with?
The best plan is one you keep doing. Two quick questions.
This is a class suggestion, not a mental health assessment. In the BMJ review, yoga and strength training had the lowest dropout rates, yoga seemed to work better in groups, and strength training seemed to work better one on one.
How we can help
At Inner G, a fitness studio in Concord, our coaches run small group classes in strength, conditioning, mobility, yoga and breathwork, capped at 16 people, so a coach knows your name and can adjust the work to how you're feeling that day. If you'd rather start one on one, a coach can set up a plan designed around your schedule and energy.
We're coaches, not therapists. We'll happily work alongside your doctor or mental health care team.
Try 7 days of unlimited classes for $30, credited toward your membership if you join: book your class.
See membership options.
Prefer one on one? See personal training in Vaughan.
Questions? Call (289) 536-8066 or email g-squad@innerg.ca.
If you're struggling right now, call or text 9-8-8, any time, or go to your nearest emergency department.
References
Clegg AJ, Hill JE, Mullin DS, et al. (2026). Exercise for depression. Cochrane Database of Systematic Reviews, 1:CD004366. doi:10.1002/14651858.CD004366.pub7. PubMed
Noetel M, Sanders T, Gallardo-Gómez D, et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384:e075847. doi:10.1136/bmj-2023-075847. BMJ · PubMed
Harvey SB, Øverland S, Hatch SL, et al. (2018). Exercise and the prevention of depression: results of the HUNT cohort study. American Journal of Psychiatry, 175(1):28-36. doi:10.1176/appi.ajp.2017.16111223. Summary: King's College London
Hossain MN, Lee J, Choi H, Kwak YS, Kim J. (2024). The impact of exercise on depression: how moving makes your brain and body feel better. Physical Activity and Nutrition, 28(2):43-51. doi:10.20463/pan.2024.0015. PMC
Aubrey A. (2026, January 12). Exercise is as effective as medication in treating depression, study finds. NPR. NPR
Mayo Clinic Staff. (2023). Depression and anxiety: Exercise eases symptoms. Mayo Clinic. Mayo Clinic
Want a coach to do this with you? See personal training in Vaughan or small group fitness classes.