Walking might lift your mood as much as antidepressants — and you don’t need a gym membership to try it.

Other research shows that walking for about 75 to 150 minutes a week over 12 weeks significantly reduced depression symptoms, with results that matched the improvements seen in some medication studies — though it never directly compared walking to SSRIs head-to-head. Strength training also showed promise in helping teens feel better, but again, it wasn’t tested against antidepressants alone. The study linked in the post included many trials and suggested these exercises work well, but it didn’t prove they’re exactly as effective as medication. Mixed aerobic exercise wasn’t clearly evaluated in the evidence provided, so we can’t say much about it. Importantly, none of this replaces professional care — it’s about adding something helpful, not swapping it out.

If you’re dealing with mild to moderate depression, a daily walk could be a powerful, free tool — but it’s not a replacement for the support you might still need.