A scientific study has revealed remarkable results in the treatment of depression and anxiety, and presents an effective treatment option that may rival medication and psychotherapy for some groups.
Millions of people worldwide suffer from depression and anxiety, and while treatments like medication and psychotherapy (talk therapy) are effective, access is not always easy. High costs, social stigma, long waiting lists, and potential side effects of medication present significant obstacles for many. This raises the question: can exercise be an effective alternative treatment?
To answer this question, the researchers conducted a comprehensive meta-analysis, reviewing the results of 81 previous analyses that included data from nearly 80,000 participants in more than 1,000 scientific trials. This approach aimed to overcome the conflicting results of previous studies, which differed on the most beneficial type of exercise, its duration and intensity, and the groups that benefited most.
The study focused on measuring the effect of exercise alone on symptoms of depression and anxiety, using advanced statistical methods to isolate the effect of other factors, such as having chronic diseases like diabetes or arthritis, which may affect the results.
The results showed that exercise is effective in reducing symptoms of depression and anxiety. It had a significant effect in reducing depression symptoms and a moderate effect in reducing anxiety, compared to no physical activity. In some cases, its benefits were even comparable to or better than those of psychotherapy or antidepressants.
The study also revealed the groups that benefited the most, most notably:
Young people aged between 18 and 30.
Women who have recently given birth.
This last finding is particularly important, as many new mothers face obstacles to exercising, such as lack of time, low self-esteem, and difficulty accessing suitable and affordable activities. The results suggest that making exercise more accessible to this group could be an effective tool for supporting their mental health during this sensitive period.
The type and method of exercise make a difference.
Not all forms of exercise were created equal. Aerobic exercise—such as walking, running, cycling, and swimming—topped the list of the most effective activities for alleviating symptoms of depression and anxiety. However, resistance training (such as weightlifting) and mind-body exercises (such as yoga) also showed tangible benefits.
It was found that exercising in a group setting and under the supervision of a professional yielded better results in treating depression compared to individual exercise. However, regarding anxiety, there is insufficient data on the effects of group exercise, necessitating further research.
Interestingly, exercising once or twice a week was sufficient to improve depressive symptoms, with no significant differences between high-intensity and low-intensity exercise. For anxiety, the best results were achieved with regular, low-intensity physical activity for up to eight weeks, such as walking or swimming at a moderate pace.
The study confirms that exercise is not just a means to improve physical fitness, but a scientifically proven therapeutic option for depression and anxiety, especially for people diagnosed with these disorders.
However, simply giving general advice to exercise may not be enough. Evidence suggests that structured, socially-oriented, and professionally supervised programs achieve the best results because they foster commitment and motivation.
Therefore, it is advisable for doctors to direct their patients to specific programs, such as aerobic fitness classes or supervised walking and running clubs, rather than simply giving general guidelines.
Exercise, especially group exercise under the supervision of a professional, represents an effective therapeutic alternative for people who are hesitant to take medication or have difficulty accessing psychological treatment. However, consulting a doctor or psychologist remains a necessary step to develop a comprehensive treatment plan.
The report was prepared by Neil Munro, PhD candidate in psychology, James Cook University; James Dimock, professor of psychology, James Cook University; Claire Somurai, lecturer in psychology, James Cook University; and Samantha Teague, senior researcher in psychology, James Cook University.
