A simple jog or a gardening session can sometimes brighten your mood. Behind this familiar impression, a new scientific synthesis shakes up received ideas: thephysical exercise could relieve the symptoms of depression as much as the treatments usually prescribed by doctors.
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depression remains one of the leading causes of disability worldwide, affecting more than 280 million people. Antidepressants and psychological therapies are the usual treatments, but many seek more accessible alternatives. A major update of the Cochrane review, published on January 8, 2026, analyzed 73 randomized controlled trials involving at least 4,985 depressed adults. Its results are striking.
Exercise competes with therapy for depression
The review shows that, compared to no treatment or a control group, thephysical exercise leads on average to a moderate reduction in depressive symptoms. According to Andrew Clegg, lead author of the review, summarizes: “Our results suggest that exercise appears to be a safe and accessible option to help manage symptoms of depression. This indicates that exercise works well for some people, but not everyone, and it is important to find approaches that individuals are willing and able to follow“.
When thephysical exercise When compared directly to psychological therapy, such as cognitive behavioral therapy, researchers find little or no difference in symptom reduction at the end of treatment. Overall, the comparison between exercise and psychotherapy shows similar effectiveness, based on moderate-certainty evidence from ten trials. Comparisons with antidepressants also show a minimal difference, although the data are limited and of low certainty.
Long-term effects remain uncertain, as few studies have followed participants after treatment ends.
What type of exercise, and at what pace, to relieve depression?
The data collected suggests that light to moderate intensity would be more beneficial than vigorous effort. Brisk walking, leisurely cycling or active gardening seem easier to maintain than very intense training, which could explain better results. Participants who complete between 13 and 36 training sessionsphysical exercise
on average achieve the greatest improvements in depression scores, according to the review.
No one type of activity really wins, although mixed programs combining cardio and strength training, as well as resistance training alone, appear to be more effective than pure aerobics. Yoga, qigong or stretching sessions were not included, which leaves gray areas. Adverse effects linked to exercise remain rare, especially musculoskeletal pain, while groups taking antidepressants report fatigue, digestive or sexual problems.
A promising option, but not a single solution
Behind these encouraging figures, the Cochrane review also highlights its limits. Many trials include fewer than 100 people and have only short-term follow-up, making long-term effects uncertain. “Exercise can help people with depression, but if we want to determine what types of exercise are most effective, for whom, and whether the benefits are sustained over time, we still need larger, high-quality studies. A single, large, well-conducted trial is far more meaningful than many small, low-quality trials with a limited number of participants” specifies Professor Clegg.
The authors finally recall that thephysical exercise is an inexpensive and widely available option, but it is not suitable for everyone and is generally part of appropriate medical care.