More than 280 million people globally grapple with depression, and over 301 million experience anxiety, according to the World Health Organization. But what if a readily available, surprisingly potent treatment was as simple as lacing up your sneakers?
Exercise as Effective as Traditional Treatments for Mild Mental Health Issues
New research suggests aerobic exercise, particularly when done in a group, can be a frontline treatment for mild depression and anxiety.
- Aerobic exercise—running, swimming, dancing—shows the most promise for alleviating depression.
- Low-intensity exercise may be particularly effective for managing anxiety.
- Group exercise and supervised activities amplify the mental health benefits, likely due to social connection.
- The findings apply particularly to vulnerable groups like young adults and new mothers.
Can exercise really compete with therapy or medication for mental wellbeing? The answer, according to a study published in the British Journal of Sports Medicine, is a qualified yes—at least for those experiencing mild symptoms. Researchers analyzed 63 published reviews encompassing nearly 80,000 volunteers to pinpoint the impact of physical activity on both depression and anxiety.
The Power of Movement
The analysis revealed that aerobic exercises that elevate heart rate had the most significant impact on depression, while resistance training and yoga offered lesser, though still beneficial, effects. A similar, albeit smaller, trend emerged for anxiety. “Exercise can have a similar effect, and sometimes a stronger impact, than traditional treatments,” explains Neil Munro, a psychologist at James Cook University in Queensland, Australia. “Getting moving, in whatever shape or form works best for each person, can help mitigate depression and anxiety symptoms.”
A: Not necessarily. Experts emphasize that exercise is most effective for mild to moderate symptoms and should be considered an *addition* to, not a substitute for, established therapies like psychotherapy or medication, especially for severe cases.
The benefits were further amplified when individuals participated in group exercise or supervised activities. This suggests that the social element plays “a crucial role in the antidepressant effects of exercise,” Munro added.
Vulnerable Populations See the Biggest Gains
The study highlighted that young adults and new mothers experienced some of the most substantial improvements. Cases of mental health conditions have risen sharply among 16- to 24-year-olds in the UK in the past decade. Additionally, approximately 15 to 20 percent of new mothers experience depression or anxiety within the first year postpartum.
However, experts caution against a one-size-fits-all approach. Dr. Brendon Stubbs, who studies exercise and mental health at King’s College London, emphasizes that the research primarily focused on mild cases. “For people with mild or subclinical symptoms, exercise can reasonably be considered a frontline treatment option,” he says. “However, there is no evidence…to suggest that people should change or discontinue established treatments such as psychotherapy or medication.”
Professor Michael Bloomfield, a psychiatrist at UCL, agrees. “It’s good news that group exercise…can reduce symptoms of anxiety and depression for some people,” he said, noting the combination of physical activity, social connection, enjoyment, and routine. However, he also points out that energetic group activities aren’t realistic for individuals with more severe depression, reinforcing the idea of exercise as a complementary, rather than replacement, therapy.
Ultimately, finding an activity you enjoy and can consistently incorporate into your routine is key. Whether it’s a brisk walk, a dance class, or a team sport, movement may be a powerful tool in supporting your mental wellbeing.
What are your experiences with exercise and mental health? Share your thoughts in the comments below.
