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• A new study found that aerobic exercise can be highly effective for reducing symptoms of depression and anxiety, with benefits comparable to standard treatments.
• Group-based exercise provides the strongest relief for depression, offering structure, social connection, and accountability.
• Shorter, lower-intensity exercise programs are best for easing anxiety, helping individuals build tolerance without triggering overstimulation.
• Experts say exercise is a powerful stand-alone or complementary mental health tool for many people.

New research suggests aerobic exercise may be one of the most effective ways to reduce symptoms of depression and anxiety. 

Drawing on hundreds of pooled analyses involving thousands of participants across all age groups, researchers found that all forms of exercise (aerobic, resistance, mind-body, or mixed) were at least as effective, and in some cases more effective, than medication or talk therapies.

The findings, published on February 10 in the British Journal of Sports Medicine, show that supervised, group-based exercise had the strongest impact on depression, providing structure, social connection, and accountability. Shorter, lower-intensity programs were most effective for anxiety. 

“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,” the study authors wrote in a press release.

Effects of aerobic exercise on anxiety, depression

Aerobic exercise activates the body’s sympathetic nervous system (fight-or-flight), which helps the body become more adaptable to stress and, in turn, strengthens the parasympathetic nervous system (rest-and-digest).

“From a brain-based perspective, exercise gives the nervous system a clear signal that the body is safe enough to expend energy and recover, which can directly counter both anxious hyperarousal and depressive shutdown,” said Debra Kissen, PhD, founder and CEO at Light On Anxiety Treatment Centers, who wasn’t involved in the new study.

“Aerobic exercise supports behavioral activation, which is a core evidence-based intervention for depression,” Kissen told Healthline.

“Neurologically, exercise increases neuroplasticity, supports neurotransmitter balance (i.e., serotonin and dopamine and norepinephrine), and boosts BDNF, which helps the brain form new, healthier pathways,” Kissen explained. 

Exercise can also provide a sense of personal agency. “It interrupts rumination, reduces physiological stress, and reinforces the belief that change is possible,” Kissen said.

Aerobic exercise vs. other mental health therapies 

The study findings suggest that aerobic exercise is comparable — or in some cases, superior — to traditional therapies for depression and anxiety.

But not everyone with anxiety or depression may experience the same benefits.

“For some individuals with mild symptoms, exercise may actually function as a stand-alone first-line treatment,” Joshua Lichtman, DO, psychiatrist and medical director at Neuro Wellness Spa, who wasn’t involved in the study, told Healthline. 

For moderate to severe depression, moderate to severe anxiety disorders, depression with psychotic features, or complex trauma histories, exercise should be viewed as an adjunct therapy rather than as a replacement, Lichtman said.

“Exercise is powerful, but it’s not universally sufficient, and it should never delay access to evidence-based medical or psychotherapeutic care when those are clearly indicated,” he said.

Kissen agreed. She described exercise as a “powerful complement” to traditional therapies. 

“Depression often comes with isolation, low motivation, and reduced energy, so supervised group exercise adds structure, accountability, and social connection,” she said.

“Anxiety, on the other hand, is often linked to fear of bodily sensations and overstimulation. Therefore, it makes sense that shorter, lower-intensity exercise helps individuals build tolerance and confidence without triggering anxiety symptoms,” she continued.

Still, as a mental health tool, exercise has its limitations. Experts say that exercise alone can’t address complex trauma, deeply entrenched cognitive patterns, or risk-related concerns. 

Additionally, exercise isn’t always accessible for people with significant physical limitations, severe depression, or high anxiety around bodily sensations.

Who benefits most from exercise? 

Some individuals may find exercise a powerful stand-alone or complementary mental health therapy. 

“Patients with mild to moderate depression or anxiety, those who are medication-averse, individuals with comorbid metabolic or cardiovascular conditions, and people who struggle with motivation but respond well to structured routines may find exercise especially beneficial,” said Lichtman. 

Similarly, Kissen said exercise may be most beneficial to those who struggle with motivation or energy, people with stress-related anxiety, and individuals who feel disconnected from their bodies. 

“Exercise can be especially helpful for people who have difficulty engaging verbally early in treatment,” she added. 

The benefits are far-reaching. “Exercise is accessible, scalable, and carries minimal long-term risk when done appropriately,” Lichtman said. “It also improves physical health, cognition, sleep, and self-esteem; benefits that medications don’t always provide.” 

Getting started with exercise 

If you live with depression or anxiety and are interested in using exercise to improve your mental health, there are a few things to keep in mind before getting started.

Depending on physical ability, Kissen said that speed walking or light jogging can be a great entry point.

“Beginning with just 10 minutes a day and slowly increasing from there helps reduce pressure and supports consistency. The goal isn’t intensity, it’s regularity,” she noted. 

“When you choose movement that feels doable, accessible, and even enjoyable, it makes it far more likely that exercise will become a sustainable part of your recovery.” 

If motivation is difficult to come by, Lichtman said that social support and structured programs can be incredibly beneficial. 

“Most importantly, exercise should be framed as a tool for mental health, not another metric for self-criticism,” he surmised. 

“When in doubt, discuss your exercise plans with a healthcare professional, especially if your symptoms are severe or there are other medical concerns.”