Cardio activities such as running, swimming, and dancing show particularly strong benefits, according to a large umbrella review published in the British Journal of Sports Medicine. The analysis found that supervised or group exercise may offer the greatest relief for depression, while shorter, lower-intensity programmes —up to eight weeks — appear most helpful for anxiety.
Overall, all forms of exercise performed as well as, or better than, medication and talking therapies, with benefits seen across ages and sexes.
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).
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.”
16.02.2026.
SOURCE
BMJ Group. “Exercise may be one of the most powerful treatments for depression and anxiety.” ScienceDaily. ScienceDaily, 16 February 2026. <www.sciencedaily.com/releases/2026/02/260213020412.htm>.
