Depression & low mood
Feeling low? Move, gently.
🌅 Coach Sunny: "You don't have to feel like it. Shoes on, door open. That's the win."
How moving can help
Exercise can help with depression. It is not a replacement for care. The 2024 BMJ network meta-analysis concluded exercise is an effective treatment for depression and could be considered alongside psychotherapy and antidepressants. The authors also rated confidence in the evidence as low to very low because of study quality (Noetel 2024). Genetic evidence suggests objectively measured activity may help protect against major depression (Choi 2019).
If you are depressed, talk to a doctor or therapist. Moving can be part of the plan you make together.
Your next 15 minutes
- Step outside for 5 minutes. That counts.
- If you can, make it 10 and walk a little faster.
- Tell one person how you're really doing.
From the original Exercise Is The Answer: "if you have the time to read this, get off your butt right now and do 10 pushups. Seriously, actually do it. Now."
Start the free 21-day habit builder →The research (verified against the published abstracts)
- Noetel M 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
218 studies, 14,170 participants with major depression. Compared with active controls, walking or jogging (g −0.62), yoga (g −0.55), strength training (g −0.49), mixed aerobic exercise (g −0.43) and tai chi/qigong (g −0.42) gave moderate reductions in depression. Effects were proportional to the intensity prescribed. Evidence confidence was rated low for walking/jogging and very low for the others, because only one study met Cochrane criteria for low risk of bias. - Schuch FB et al. (2016). Exercise as a treatment for depression: a meta-analysis adjusting for publication bias. Journal of Psychiatric Research 77:42–51. doi:10.1016/j.jpsychires.2016.02.023
25 RCTs in people with depression (9 in major depressive disorder). Exercise had a large, significant effect on depression (SMD adjusted for publication bias = 1.11, 95% CI 0.79–1.43). The authors conclude the data strongly support exercise as an evidence-based treatment for depression. - Choi KW et al. (2019). Assessment of bidirectional relationships between physical activity and depression among adults: a 2-sample Mendelian randomization study. JAMA Psychiatry 76(4):399–408. doi:10.1001/jamapsychiatry.2018.4175
Genetic (Mendelian randomization) study. Objectively measured (accelerometer) activity showed a protective relationship with major depression (OR 0.74 per 1-SD increase). Self-reported activity did not.
Not medical advice. This site shares general information and summaries of published research. It is not a substitute for professional diagnosis or treatment. Exercise can help, and it works best alongside care from a qualified professional. Check with your doctor before starting a new exercise program, especially if you have a health condition.