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lifestyle · for low mood & mild depression

Aerobic Exercise

Reviewed by the Nimbera editorial team · Last updated May 2026

A 2024 BMJ network meta-analysis by Noetel et al. of 218 RCTs involving 14,170 participants found that walking, jogging, yoga, and strength training each produced moderate reductions in depression symptoms, with exercise recommended as a core treatment alongside psychotherapy and antidepressants.$0 outdoors; $20-$50/month gym membership if preferred

How to use

Aim for at least 150 minutes per week of moderate-intensity aerobic activity - brisk walking, cycling, swimming, or jogging. Three to five sessions per week of 30-45 minutes each, at an intensity where conversation is possible but breathing is elevated, is the evidence-supported target.

How it works

Aerobic exercise increases levels of brain-derived neurotrophic factor (BDNF), promotes hippocampal neurogenesis, elevates endorphins and endocannabinoids, normalises the HPA stress axis, and reduces systemic inflammatory markers associated with depression.

Where to buy

No purchase required. Free options include walking, jogging outdoors, or YouTube-based home workouts (Fitness Blender, NHS Couch to 5K app). A gym membership typically costs $20-$50/month if preferred.

Typical cost: $0 outdoors; $20-$50/month gym membership if preferred

Safety notes

Start slowly if sedentary and gradually increase duration and intensity to avoid injury. Consult a doctor before beginning vigorous exercise if you have cardiovascular disease, joint problems, or other significant health conditions. Exercise alone is not sufficient treatment for moderate to severe clinical depression.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Noetel et al., Effect of exercise for depression: network meta-analysis, BMJ, 2024

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.