Exercise May Ease Anxiety and Depression: What a Major Research Review Reveals for Your Mental Health
If you're navigating depression or anxiety, you might often hear that exercise "could help." But what does the research really say? A comprehensive 2025 review analysed 32 studies involving over 3,200 people to answer a crucial question: How effective are different types of exercise as a treatment for clinically diagnosed depression and anxiety?
The findings offer more than just general encouragement—they provide a clearer path forward.
The Bottom Line Up Front
Movement is powerful medicine. Structured exercise programs show significant benefits for both depression and anxiety, and the best news? Meaningful benefits can start even with activity levels below official guidelines.
The Core Finding: Movement is Powerful Medicine
This systematic review and meta-analysis, published in the International Journal of Mental Health Nursing, offers robust evidence. It found that structured exercise programmes led to a significant reduction in symptoms for adults with depression or anxiety disorders.
For Depression: A Large Effect
The combined data from 26 studies showed a large, statistically significant improvement in depressive symptoms from exercise. The type—whether aerobic (like walking, cycling) or resistance (like weight training)—didn't seem to drastically change this benefit.
For Anxiety: A Moderate Effect
Data from 11 studies indicated a moderate, significant improvement in anxiety symptoms. Resistance training, or a mix of aerobic and resistance, showed a consistent positive signal here.
The "Dose" Can Be Achievable
Remarkably, only 3 of the 32 analysed studies met the full WHO physical activity guidelines. This suggests that meaningful mental health benefits may start at a level of activity that feels more accessible for many people.
A Physiotherapist's Perspective: Applying This Science
Clinically, I often see how a person's mental health can affect how their body feels and functions from a pain and injury perspective. This research is potentially powerful because it reframes exercise not as another demand, but as a core component of treatment.
It's not about training for a marathon; it's about using deliberate, structured movement to change your neurochemistry and build a sense of mastery. The finding that you don't necessarily need to hit perfect guideline targets to see benefits can be a huge relief and a motivating starting point.
A Closer Look at the Research
Understanding the study's design helps us gauge the strength of its conclusions.
Study Design & Rigour
The authors followed rigorous systematic review standards (PRISMA). They pooled data only from Randomised Controlled Trials (RCTs)—the gold standard for testing interventions, where one group was assigned exercise, and another served as a control. They analysed data from 3,243 participants across 17 countries, which can strengthen our ability to apply these findings to the wider population.
Key Points on Methodology:
- Scope: Focused on adults (18-64) with a formal diagnosis of depression or anxiety.
- Intervention: Looked specifically at prescribed aerobic, resistance, or combined exercise.
- Analysis: Used random-effects meta-analysis models to account for natural variation between different studies.
What the Numbers Showed: Effect Sizes
In research, the "effect size" helps us understand the magnitude of a finding, not just if it's statistically true.
| Condition | Number of Studies | Standardised Mean Difference (SMD) | Interpretation |
|---|---|---|---|
| Depression | 25 | -0.97 (95% CI: -1.28 to -0.66) | A large effect favouring exercise |
| Anxiety | 11 | -0.66 (95% CI: -1.09 to -0.23) | A moderate effect favouring exercise |
Note: A negative SMD indicates a reduction in symptoms (depression/anxiety scores) compared to the control group.
Balanced View: Limitations and Real-World Application
While the evidence is strong, it's wise to consider the study's context and limitations.
Considerations and Limitations
- Variability in Programs: The exercise programs differed widely in intensity, frequency, supervision, and duration, making one "perfect" prescription hard to pinpoint.
- Reporting Quality: The review noted that many original trials under-reported key details (like how they randomised participants), which is common in exercise science but limits deeper analysis.
- Anxiety-Specific Data: Fewer high-quality studies focused solely on anxiety compared to depression, so conclusions for anxiety are built on a slightly less robust base.
- Not a Replacement: This research highlights exercise as a powerful adjunct or alternative treatment. It doesn't suggest people should necessarily stop other effective therapies like medication or CBT, but rather that exercise can be a core part of a holistic plan.
Applying This to You
The studies included a diverse age range and spanned five continents, which suggests the core finding—that exercise helps—may be widely applicable. However, the "how" might look different for each person. Factors like your current fitness, the specifics of your mental health, and what activities you enjoy or have access to will shape your most effective and sustainable plan. This is where guidance from a health professional like a Physiotherapist or Exercise Physiologist can be invaluable.
Practical Takeaways for Your Journey
- Choice is Empowering: Both aerobic (walking, swimming, cycling) and resistance (weights, bands) training showed benefits. Choosing what you prefer, or mixing both, may be the best strategy for adherence.
- Start Where You Are: The research implies that some movement is significantly better than none. Don't let the perfect be the enemy of the good. A short, gentle walk is a valid and powerful start.
- Structure Helps: The studies used "prescribed" exercise. Having a clear, gradual plan (e.g., "20-minute walk, 3 times per week") may be more effective than vague intentions.
- Speak to Your Healthcare Team: Discuss integrating exercise into your treatment plan with your doctor, psychologist, and/or a movement professional like a physio.
Need Personalised Guidance?
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Disclaimer: This article summarises and interprets a single scientific review (Banyard et al., 2025, Int J Ment Health Nurs). It is for informational purposes only and is not individual medical advice. Always consult with your healthcare provider before starting any new exercise or treatment program, especially if you have underlying health conditions.