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Exercise is a powerful tool for alleviating symptoms of depression and anxiety across all age groups, according to a new meta-analysis of nearly 80,000 participants. Researchers found that aerobic exercise, group fitness formats, and supervised routines yielded the most significant benefits for individuals experiencing depression, while low-intensity, shorter-duration exercise proved more helpful for those with anxiety.

The comprehensive study, published in the British Journal of Sports Medicine, analyzed data from 63 studies encompassing 81 meta-analyses and 1,079 individual investigations. Researchers, including Neil Richard Munro from James Cook University and collaborators from the University of Western Australia, Deakin University, Kids Research Institute Australia, and Central Queensland University, concluded that exercise can be as effective as medication or psychotherapy in managing these conditions.

The research was motivated by the widespread prevalence of depression and anxiety, affecting an estimated 7% to 25% of the global population, with particularly pronounced impacts on young people and women. The team aimed to determine how different types of exercise – considering intensity, frequency, and modality – influenced depressive and anxious symptoms.

“Exercise reduced depression and anxiety, with aerobic exercise demonstrating the most substantial impact on both symptoms,” the study reported. Researchers specifically noted that young adults and women in the postpartum period experienced the most significant reductions in depressive symptoms through exercise.

For anxiety, shorter durations and lower intensities of exercise were found to be most effective. The study indicated a stronger association between reduced anxiety and exercise of “lesser duration and lower intensity.” Group settings and professional supervision were also highlighted as beneficial, enhancing motivation and psychological well-being through social interaction and support. Individual exercise also provided benefits, though to a lesser extent.

The analysis encompassed all exercise modalities – aerobic, strength training, mind-body practices, and combined approaches – demonstrating positive effects on mental health. These benefits were consistent across all age groups and were observed in both individuals with clinically diagnosed conditions and those experiencing general emotional distress.

The researchers emphasized that the effectiveness of exercise interventions was comparable to that of pharmacological treatments and psychotherapy. They also pointed to the cost-effectiveness and accessibility of physical activity, particularly in settings where traditional treatments are limited.

The study recommends prioritizing physical activity in the treatment of depression and anxiety, especially in resource-constrained environments. Promoting group exercise and professional supervision was also suggested to maximize the observed benefits. The team acknowledged limitations in the variability of defining exercise intensity and duration, as well as a lack of data for certain age subgroups, but maintained that the findings can help healthcare professionals provide targeted, cost-effective, and evidence-based support tailored to individual preferences.