Summary: Exercise is a powerful, evidence-based intervention for a range of mental health conditions, including depression and anxiety. Recent research suggests regular physical activity can be as effective—or even more effective—than medication and some forms of psychotherapy for improving mood and reducing psychological distress.
Source: The Conversation
The world is facing a growing mental health challenge, with millions experiencing depression, anxiety and other conditions. Recent estimates indicate that nearly half of Australians will experience a mental health disorder at some point in their lives, reflecting a broader rise in psychological distress that has been magnified during the COVID pandemic.
Mental health disorders impose substantial costs on individuals and society. Depression and anxiety are among the leading contributors to the global burden of disease, and the pandemic has increased rates of distress for a large portion of the population.
While psychotherapy and medication remain important components of care, emerging evidence highlights the significant role of exercise as both a preventative measure and a treatment for mental health conditions.
A recent comprehensive review published in the British Journal of Sports Medicine synthesised findings from more than 1,000 trials to evaluate how physical activity affects depression, anxiety and psychological distress. The analysis shows that regular exercise is an effective way to reduce symptoms and, in many cases, can outperform medication or counselling alone.
Harder, faster, stronger
The review covered 97 systematic reviews encompassing 1,039 trials and more than 128,000 participants. Across a wide range of study designs and populations, performing approximately 150 minutes of physical activity per week—activities such as brisk walking, resistance training, yoga and other moderate- to vigorous-intensity exercises—was associated with significant reductions in symptoms of depression, anxiety and psychological distress compared with usual care or no additional intervention.
The most pronounced benefits were reported among people living with depression, individuals with HIV or kidney disease, pregnant and postpartum women, and healthy adults. However, improvements were evident across almost all population groups included in the evidence base.
Intensity and duration matter: higher-intensity activity tended to deliver larger improvements than low-intensity movement, and interventions lasting six to twelve weeks produced the greatest short-term gains. Sustained, long-term engagement in exercise is important for maintaining and building on these mental health benefits.
How much more effective?
When compared to results reported for common treatments in previous systematic reviews, the pooled evidence indicates that exercise can be roughly one and a half times more effective than antidepressant medication or cognitive behavioural therapy for reducing symptoms in some contexts. Beyond symptom relief, exercise brings additional advantages over medication, including lower cost, fewer adverse side effects and clear benefits for physical health—such as healthier body weight, improved cardiovascular and bone health—and cognitive function.
Why it works
Exercise influences mental health through multiple biological and psychological pathways with both immediate and long-term effects. Acutely, physical activity stimulates the release of neurotransmitters and neuromodulators—endorphins, dopamine and others—that improve mood and buffer stress.
Over time, repeated activation of these systems promotes structural and functional brain changes that support better mood regulation and cognition, reduces systemic inflammation and enhances immune function. Regular activity also improves sleep quality—a key factor in mood disorders—and fosters psychological benefits such as increased self-esteem, a sense of mastery and better social connection when activity is performed with others.
Not such an ‘alternative’ treatment
These findings emphasise that exercise is not merely an optional “add-on” but a legitimate, evidence-based component of mental health care. Several clinical guidelines already recommend lifestyle interventions including physical activity alongside psychotherapy and medication.
Despite this, exercise is often underprescribed compared with medication and psychotherapy. Practical barriers include the difficulty of prescribing and monitoring exercise in clinical settings, and patient challenges such as low energy, motivation or access to safe places to be active. Reframing exercise as a core treatment option—supported by clinicians and integrated into care plans—could help address these gaps.
But don’t ‘go it alone’
While exercise can be a powerful tool, people with mental health conditions should work with a clinician to create a comprehensive, personalised treatment plan. That plan may combine regular physical activity with other lifestyle approaches—balanced nutrition, adequate sleep, social connection—and conventional treatments such as psychotherapy or medication when appropriate.
Exercise should not be relegated to a “nice to have” status. It is an accessible, low-cost intervention with wide-ranging benefits for both mental and physical health. With appropriate guidance and gradual progression, most people can incorporate effective physical activity into their recovery and long-term wellbeing strategies.
About this exercise and depression research news
Author: Ben Singh, Carol Maher, and Jacinta Brinsley
Source: The Conversation
Contact: Ben Singh, Carol Maher, and Jacinta Brinsley – The Conversation
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