According to a study, exercise is just as effective as therapy at reducing depression and anxiety.

A growing body of research suggests that exercise is more than just good for the body — it can be powerful medicine for the mind too, particularly for people struggling with depression and anxiety. Recent studies have found that regular physical activity can reduce symptoms of these common mental health conditions and, in some cases, deliver benefits that rival traditional treatments like therapy and medication. The evidence highlights how choosing the right types of exercise can make a meaningful difference in emotional wellbeing.

A large, comprehensive analysis published in the British Journal of Sports Medicine reviewed data from dozens of smaller studies — totaling tens of thousands of participants — to better understand how exercise affects depression and anxiety symptoms. The review found that exercise consistently reduced symptoms across all age groups and was often as effective as or more effective than psychotherapy and pharmaceutical treatments.

For depression, the reductions in symptoms were described as medium in magnitude, while anxiety showed a small to medium improvement. This means that, on average, people who engaged in regular physical activity experienced fewer depressive and anxiety symptoms than those who did not exercise, and the effect was strong enough to be clinically meaningful.

Although almost every form of physical activity has some effect on mental health, certain types may be especially beneficial, according to research: Running, swimming, dancing, cycling, and brisk walking are all cardio-based activities that tend to have the greatest impact on depression and anxiety. Endorphins and other brain chemicals linked to better mood are released when the heart rate is raised. It may also help the brain adapt and recover by promoting neuroplasticity. Exercising with others or under the supervision of a professional appears to increase the benefits, particularly for depression. Beyond the physical activity itself, group settings can provide social support and accountability, which may improve emotional well-being.

When it comes to anxiety, research suggests that shorter, lower-intensity exercise programs (around 8 weeks) may be especially helpful. These could be gentle jogging, walking, or mild resistance training that still promotes a calming effect while not overly raising stress hormones. Activities like yoga, tai chi, and mixed exercise programs also show moderate effectiveness. Mind-body exercises can help you relax and break the cycle of anxiety by combining movement, mindfulness, and breathing. There are a number of interconnected ways that physical and psychological exercise affect mental health.

It can:

1. Increase the production of "neurotransmitters" like dopamine and serotonin, which control emotions and mood. Lower levels of stress hormones like cortisol and inflammation. Improve sleep quality which is closely tied to mood regulation.

2. Provide opportunities for social interaction and purpose, reducing feelings of isolation.

When taken together, these effects help to explain why, particularly for symptoms that are mild to moderate, exercise can sometimes produce outcomes that are comparable to or superior to those produced by standard treatments. In the case of severe depression or anxiety, experts emphasize that "exercise should not necessarily replace therapy or medication." However, it has the potential to be a highly effective "complementary treatment" that can either improve psychotherapy responses or reduce medication use.

In point of fact, physical activity may not only reduce symptoms of mental illness but also provide benefits that traditional treatments do not, such as improvements in cardiovascular health, metabolism, and overall fitness. Not all exercise works the same for every individual. What will work best depends on preferences, fitness levels, and specific mental health conditions. For example:

* A young adult struggling with depression might thrive in structured group workouts.

* Gentle yoga, moderate walking, or moderate biking may be more beneficial for someone who is experiencing anxiety. Individuals new to exercise might start with short, achievable routines and gradually build intensity.

Consistency matters more than intensity. Even light to moderate exercise performed regularly can boost mood and reduce anxiety symptoms over time.

The evidence is clear: exercise is an effective tool for managing depression and anxiety. Incorporating physical activity into a mental health plan — whether as a first response for mild symptoms or alongside other treatments — can empower individuals to take control of their wellbeing. In the fight against mental health disorders, exercise continues to emerge as a versatile and accessible strategy with benefits that extend beyond psychological outcomes to physical health and social engagement.