Cardio activities such as running, swimming, and dancing appear to be especially effective at easing symptoms of depression and anxiety. That conclusion comes from a large scale (umbrella) review and data synthesis published online in the British Journal of Sports Medicine.
The analysis found that exercise done in supervised or group settings may provide the greatest benefit for people with depression. For anxiety, shorter programs lasting up to 8 weeks and involving lower intensity activity may be most helpful.
Across the board, however, every type of exercise examined performed as well as, or better than, medication and talking therapies. These effects were seen regardless of age or sex.
Depression and Anxiety Affect Millions Worldwide
Depression and anxiety impact as many as 1 in 4 people globally, with young people and women experiencing the highest rates, according to the researchers. Earlier studies have already suggested that physical activity compares favorably with psychotherapy and medication for reducing symptoms.
Still, important questions remained. It has not been fully understood how exercise works across different age groups, levels of intensity, or frequencies. In addition, many previous large reviews focused only on adults or included participants with other health conditions that could influence outcomes.
To address these gaps, the researchers set out to evaluate how exercise affects depression and anxiety across the entire lifespan. They also examined whether factors such as exercise type, duration, frequency, intensity, supervision, and whether it was performed individually or in groups influenced results.
How the Researchers Analyzed the Evidence
The team searched research databases for pooled data analyses of randomized controlled trials published in English through July 2025. These trials compared structured exercise programs with other activities, a placebo, or no active treatment.
Eligible studies involved planned, structured, repetitive, and purposeful physical activity intended to improve physical and mental health. All types of exercise were included, across different intensities, frequencies, and settings (individual or group).
Findings for Depression
For depression, the umbrella synthesis incorporated 57 pooled data analyses covering 800 individual studies and 57,930 participants between the ages of 10 and 90.
Participants either had a clinical diagnosis of depression or were experiencing depressive symptoms but did not have other co-existing conditions. Exercise programs were categorized as aerobic (19 pooled data analyses); resistance training such as strength exercises (8); mind-body practices including yoga, tai-chi, and qigong (16); or mixed programs combining multiple formats (39).
Findings for Anxiety
For anxiety, the review included 24 pooled data analyses representing 258 individual studies and 19,368 participants aged 18 to 67. Exercise interventions were grouped into aerobic (7); resistance (1); mind-body (9); or mixed (13).
When the results were combined, exercise showed a medium sized reduction in depression symptoms and a small to medium sized reduction in anxiety symptoms. The strongest improvements were observed among young adults aged 18 to 30 and women who had recently given birth.
Which Exercise Types Worked Best
All exercise formats were linked to improvements in mental health. For depression, aerobic activity, especially when delivered in supervised or group settings, produced the largest benefits. For anxiety, aerobic, resistance, mind-body, and mixed exercise programs each had a medium sized positive effect.
Overall, the benefits of exercise were comparable to, and in some cases exceeded, those of medication or talking therapies.
Study Limitations and Conclusions
The researchers acknowledge several limitations. Definitions of exercise intensity and program length varied across the pooled data analyses. There was also relatively limited pooled data examining exercise effects across every stage of life.
Despite these limitations, they conclude: “This meta-meta-analysis provides robust evidence that exercise effectively reduced depression and anxiety symptoms across all age groups, comparable with, or exceeding, traditional pharmacological or psychological interventions.
“Group and supervised formats gave the most substantial benefits, underscoring the importance of social factors in mental health interventions. With evidence that different characteristics of exercise appear to impact depression and anxiety at varying magnitudes, tailored exercise programs must be prescribed.”
They add: “Given the cost effectiveness, accessibility, and additional physical health benefits of exercise, these results underscore the potential for exercise as a first line intervention, particularly in settings where traditional mental health treatments may be less accessible or acceptable.”
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