New study finds exercise can be as effective as medication for depression

A groundbreaking new study confirms that structured, supervised exercise can significantly improve symptoms of depression and anxiety in some cases, performing as well as traditional treatments like therapy or medication.

While millions of people worldwide experience depression and anxiety, access to treatments isn’t always straightforward. 

Medication and psychotherapy can be costly, carry potential side effects, or involve long waiting periods. Exercise, researchers say, may offer an effective, accessible alternative.

The research

Published today, the study is a “meta-meta-analysis,” meaning it systematically reviewed 81 previous meta-analyses, encompassing data from nearly 80,000 participants across more than 1,000 original trials. 

Researchers examined who benefited most, the types of exercise involved, the impact of supervision, and whether workouts were performed individually or in groups.

The findings isolated the effect of exercise alone on mental health, controlling for confounding factors like chronic illnesses. 

While further research is needed on combining exercise with therapy or antidepressants, the results clearly highlight exercise as a powerful tool in mental health care.

Key findings

• Depression: Exercise had a high impact on reducing symptoms, comparable to and in some cases exceeding traditional treatments.
• Anxiety: Exercise showed a moderate benefit, with gentle, consistent activity yielding the best results.
• Who benefits most: Young adults aged 18–30 and women in the postpartum period saw the most improvement.
• The study also emphasized that accessibility is key. Postpartum women often face barriers like limited time, confidence, or access to appropriate exercise programs, making targeted support crucial.

How exercise helps

Experts say exercise promotes the release of “feel-good” brain chemicals, including serotonin, GABA, and endorphins, while lowering cortisol, the body’s primary stress hormone. 

Aerobic activities like walking, running, cycling, or swimming were most effective, though resistance training and mind-body practices such as yoga also provided measurable benefits.

Structured and social exercise, such as group classes led by a professional, was particularly effective for depression. 

Even modest routines, such as exercising once or twice a week at low or moderate intensity, produced meaningful improvements. For anxiety, gentle, consistent activity over several weeks showed the greatest benefit.