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Walking at a brisk pace for just 75 minutes a week could reduce your risk of depression, according to a new study.
The World Health Organization recommends that everyone exercise for at least two and a half hours every seven days.
But researchers at Cambridge University, England, found that adults who got half as much were a fifth less likely to suffer from depression, while those who did all the time had a 25 percent lower risk.
Scientists said it suggests even a small amount of exercise could have a "significant benefit" to a person's mental health.
Exercise can help with depression because it triggers the release of endorphins - feel-good chemicals - and improves perception of body image, they said.
Researchers followed the exercise programs of more than 190,000 people during the study to calculate the risk of depression (stock image)
Depression is a leading cause of disability worldwide, and sufferers struggle through long periods of sadness and hopelessness.
It is estimated that about one in five American adults – or 40 million people – suffer from the disease.
Some studies suggest that physical activity may help prevent depression and may even be as effective as antidepressants.
In the latest meta-analysis – published in JAMA Psychiatry – Researchers analyzed data from 190,000 adults, including 28,000 who suffered from depression.
The 15 studies used the activity level of all monitored participants and whether they had suffered from depression for at least three years.
People who did half the recommended amount of exercise were compared with those who didn't exercise.
The vast majority of studies used were conducted in developed countries, six in the United States, six in Europe, and one each in Australia and Japan.
A study was conducted in the developing world, covering India, Ghana, Mexico and Russia.
The results showed a rapid reduction in depression rates, even at low activity levels.
But as participants engaged in more activity, the mood-boosting results steadily declined.
In that of Dr. In a study led by Matthew Pearce, an epidemiologist, scientists found: “Significant mental health benefits can be achieved from physical activity, even if it is below public health recommendations.
“(There was) additional benefit for achieving the minimum target, but limited additional benefit beyond that.”
They added: "Assuming causality, one in nine cases of depression could potentially have been prevented if everyone in the population had been active at the level of current health recommendations."
The researchers said it was likely that “more than one mechanism” triggered by exercise led to lower rates of depression.
They suggested that exercise can relieve symptoms because it triggers the release of endorphins in the brain and promotes feelings of well-being.
It could also improve a person's self-perception and body image and encourage more social interactions.
But they warned that the associations may actually amount to people with depression being less likely to exercise, rather than working out to gain an advantage.
"It is still possible that the observed associations ... overestimate the role of physical activity," they said.
The study was observational and could not rule out another factor that leads to reduced rates of depression in people who exercise more.