Exercise is a Powerful Tool Against Depression and Anxiety
By Mental Health Correspondent
Millions around the world experience depression and anxiety, yet accessing treatments such as medication or psychotherapy is often challenging due to cost, stigma, long waiting lists, or side effects.
A new study led by Neil Munro, a PhD candidate at James Cook University’s Department of Psychology, highlights exercise as a potent solution.
“There have been more than a thousand studies on this subject, we wanted to synthesise this vast body of evidence, cut through conflicting findings and provide the clearest picture yet of exercise’s impact on mental health,” said Mr Munro.
To gain a comprehensive overview, the team conducted what they call a ‘meta-meta-analysis,’ reviewing 81 meta-analyses, covering almost 80,000 participants across more than 1,000 trials.
Mr Munro said the findings were striking.
“There were particularly strong effects for people with diagnosed depression and anxiety disorders. For depression specifically, the greatest benefits were seen in two key groups: people aged 18 to 30 and postnatal women.
“This finding is especially significant given how under-served these populations often are in accessing traditional mental health care,” said Mr Munro.
The research also revealed that not all forms of exercise have the same impact.
“Aerobic activities, like walking, running, cycling and swimming, proved most effective, though resistance training and mind-body practices also reduced symptoms.
“Supervised and group-based programs delivered the greatest benefits. For anxiety, shorter-term programs of up to eight weeks, performed at a comfortable pace, were especially effective challenging the idea that only intense workouts yield results,” said Mr Munro.
These findings suggest practical steps for both clinicians and patients.
“Rather than simply advising individuals to ‘exercise more’, referrals to structured, supervised programs may be key. Group classes, guided resistance training, or running clubs can provide both accountability and community, amplifying the therapeutic effect.”
While exercise is not a replacement for all traditional treatments, it can serve as a scientifically supported, effective option on its own or alongside therapy and medication.
“For those facing barriers to traditional care, the message is clear: moving your body, especially with others, can be a powerful step toward better mental health,” said Mr Munro.
