Feeling low, tired, or unmotivated? Research increasingly shows that simple physical activity can help ease symptoms of depression and boost overall well-being.

A large review by Cochrane — a respected nonprofit research group — looked at 73 clinical trials involving nearly 5,000 adults with depression. The researchers found that regular exercise can reduce depressive symptoms similarly to standard treatments like therapy or medication. In many cases, there was "little to no difference" between the effects of exercise and these treatments on key symptoms such as sadness, low energy, and trouble sleeping.

Lead author Andrew Clegg of the University of Lancashire said, "Exercise appears to be a safe and accessible option for helping to manage symptoms of depression." He added, "Our findings show the importance of finding strategies that people are willing and able to maintain."

The researchers also noted that most existing studies were small and that larger, high-quality trials are still needed to understand the long-term effects of exercise on depression.

According to the World Health Organization, more than 280 million people worldwide live with depression, making it one of the most common mental health conditions globally.

So what kind of exercise works best?

There’s no single "magic" workout, but some patterns emerged. Light to moderate activity — such as brisk walking or easy cycling — tended to be more helpful than very intense workouts. Participants who completed roughly 13 to 36 exercise sessions showed the biggest improvements. Programs that combined aerobic exercise with strength training also tended to work better than aerobic activity alone.

Clegg also pointed out that "finding physical activities that fit naturally into daily life" makes people more likely to continue with them over time.

Even small steps — a short walk, a few stretches, or a bike ride — can make a meaningful difference, especially when used alongside other care and support.