Why Exercise Is Vital for Managing Depression Symptoms, According to Science

We’ve known for a long time that exercise can boost mood and reduce anxiety, improving overall well-being. But according to a review republished in 2026, it might even relieve symptoms of depression.

The review, published in the Cochrane Library, assessed 73 randomized controlled trials and included almost 5,000 people with depression (many who had tried medication), of which 69 of the trials contributed data. The mission? To measure depression and mood and assess whether or not alternative approaches, such as exercise, could outperform medication like antidepressants or psychological therapy.

Here’s what the review discovered.

Exercise and depression: what did the research show?

The review aims to “determine the effectiveness of exercise compared with other active interventions for depression in adults (psychological therapies, pharmacological treatments or alternative interventions such as light therapy),” the research states. In other words, can exercise measure up to traditional forms of treatment?

For example, 10 trials (414 participants) compared exercise with psychological therapy and found “little to no difference in their effect on depressive symptoms at the end of treatment. There were similar results at long-term follow-up.”

In addition, five trials (330 participants) compared exercise with pharmacological treatment to “find there may be little to no difference in their effect on depressive symptoms at the end of treatment. The evidence was very uncertain at long-term follow-up.”

The review concluded that exercise could reduce depressive symptoms and may “be moderately more effective than a control intervention for reducing symptoms of depression.” Researchers also suggest that it could be “no more or less effective than psychological or pharmacological treatments.” However, this is based on a few small trials where long-term follow-up can be rare.

Researchers say that if further research were to take place, trial quality would need to improve by looking into what type (and aspects) of exercise are effective for what people and why.

The science behind how physical activity boosts mood

Exercising releases several feel-good hormones while improving neurotransmitter function. Think serotonin, which helps regulate mood, cognition, learning and memory, endorphins, which act as a natural painkiller and mood-booster, dopamine, which relates to your feel-good hormones, plus natural energy boosters like adrenaline and noradrenaline, and the growth hormone.

Exercising regularly can also boost self-esteem thanks to its physical (and mental) benefits, which could potentially help combat symptoms of depression. Many who exercise report better sleep and relaxation, too, both of which can improve mood and energy levels. Depending on the exercise you enjoy, exercising at different times of the day can help you fall asleep faster and improve overall sleep hygiene.

Regular exercise can even promote healthier lifestyle choices, like deciding what you choose to eat. When we feel stressed, we may turn to comfort foods or alcohol to help us relax, whereas exercise can help reduce stress levels and make room for healthier options.

Finally, exercising outdoors (especially in nature) can improve creativity, focus, and vitamin D exposure, all of which are great for combating symptoms of depression.

The setbacks (and how to combat them)

Unfortunately, we live in a world where medication is easier to prescribe than exercise. However, doctors and specialists will most often advise patients to look at their exercise and diet habits.

For people suffering from depression, finding the motivation and energy to start an exercise regimen is a huge barrier; however, a combination of all three therapies (exercise, medication, and therapy) could be a gateway into exercise to overcome the first hurdle. That said, every individual is different and will need a carefully monitored and tailored approach.

So, how do you get started, and how much exercise is enough?

The Mayo Clinic suggests a few tips to help:

• Find something you enjoy: Something you can stick to is better than forcing yourself into high-intensity training or running. Find an activity that works for you, like gardening or walking, as a starting point.
• Speak to a healthcare professional who can help you create an exercise program or routine that works for your lifestyle.
• Be realistic: Think about what you can manage in the moment, then slowly build up over time. Don't rush into anything you don't feel you can manage long-term.
• Assess barriers to exercise: Write down any barriers that might stop you from exercising, such as being in a public space. This will help you find solutions, such as exercising at home or early in the morning, for example, when it's quieter.
• Avoid punishment: Try to give yourself credit for every bit of exercise you do manage rather than punishing yourself for any days you miss.

Start small so that exercise doesn’t feel overwhelming and try to build slowly, like going for a daily walk, yoga, or jogging. Group workouts can also help build a sense of community and reduce feelings of isolation and loneliness, so it’s worth looking at local events and gym classes near you if you like to exercise with people.

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