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Oct. 9, 2025—Ever notice how a quick walk or a workout session can brighten your outlook? Science confirms it: Physical activity can boost your mood and can even help relieve depression.

According to HelpGuide, exercise can be an important complement to other depression treatments. In fact, it's been shown to treat mild to moderate depression as effectively as antidepressant medication. And you don't need a gym membership to reap the benefits.

What the science says

Research into treating depression with exercise is currently taking off. A 2024 meta-analysis in the BMJ found that walking, jogging, yoga and strength training are all beneficial for depression, particularly when at higher intensities.

A 2025 meta-analysis in Scientific Reports found mind-body exercises like yoga, Pilates or tai chi to be the most effective at easing symptoms of depression. They were followed by resistance training—such as push-ups or lifting weights—and aerobic exercise (think walking or jogging).

The most important takeaway? All types of exercise help with depression. And even a little exercise is beneficial for your mental health. Movement reduces inflammation and promotes feelings of calm and well-being.

According to Mental Health America, exercise also triggers the release of helpful brain substances, including:

• Brain-derived neurotrophic factor (BDNF).
• Dopamine.
• Endorphins.
• Glutamate.
• Gamma-amino butyric acid (GABA).
• Serotonin.

Tips for getting started

• Start small. The Anxiety and Depression Association of America recommends setting an attainable goal—say, a 10-minute walk—to move past feeling stuck or overwhelmed.
• Bring a friend. A workout buddy can hold you accountable. Plus, time spent with friends is both fun and good for your mental health.
• Look for ways to move more. Anything active that helps you feel a sense of purpose counts as exercise. Don't discount the power of throwing a Frisbee with your dog, dancing as you do the dishes or whatever else you enjoy!
• Do something you enjoy. Ultimately, the best exercise routine is the one you'll actually stick with, so pick activities that don't feel like a chore.

While staying active supports mental health, it's also crucial to talk to your doctor about your depression. They can help you get the care you need.

Sources

• Anxiety and Depression Association of America. "Six Ways to Motivate Yourself When You're Feeling Down." https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/six-ways-motivate-yourself-move-when-youre.
• The BMJ. "Effect of Exercise for Depression Systematic Review and Network." https://www.bmj.com/content/384/bmj-2023-075847.
• HelpGuide. "The Mental Health Benefits of Exercise." https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise.
• National Institute of Mental Health. "Tips for Talking With Your Health Care Provider About Your Mental Health." https://www.nimh.nih.gov/health/publications/tips-for-talking-with-your-health-care-provider.
• Nature. "Effect and Acceptability of Different Exercise Modes on Adult Patients With Clinically Diagnosed Depression: A Network Meta-Analysis." https://www.nature.com/articles/s41598-025-14648-y.