News release

From: James Cook University

Exercise is a powerful tool against depression and anxiety

A sweeping new study summarising more than 1000 previous clinical trials suggests exercise may offer a highly effective and accessible treatment for anxiety and depression – with some types of exercise particularly helpful and some groups of people gaining more benefit.

Neil Munro, a PhD candidate at James Cook University’s Department of Psychology, led the research. He said depression and anxiety affect millions worldwide, yet access to traditional treatments such as medication and psychotherapy is often limited by cost, stigma, waiting lists and side effects.

“There have been more than a thousand studies on this subject, we wanted to synthesise this vast body of evidence, cut through conflicting findings and provide the clearest picture yet of exercise’s impact on mental health,” said Mr Munro.

The team conducted a ‘meta-meta-analysis,’ reviewing 81 separate meta-analyses that together encompassed nearly 80,000 participants across more than 1,000 trials.

Mr Munro said the results were striking.

“There were particularly strong effects for people with diagnosed depression and anxiety disorders. For depression specifically, the greatest benefits were seen in two key groups: people aged 18 to 30 and postnatal women.

“This finding is especially significant given how underserved these populations often are in accessing traditional mental health care,” said Mr Munro.

He said not all exercise is equal.

“Aerobic activities, like walking, running, cycling and swimming, proved most effective, though resistance training and mind-body practices also reduced symptoms.

“Supervised and group-based programs delivered the greatest benefits. For anxiety, shorter-term programs of up to eight weeks, performed at a comfortable pace, were especially effective challenging the idea that only intense workouts yield results,” said Mr Munro.

He said the findings carry important implications for clinicians and patients alike.

“Rather than simply advising individuals to ‘exercise more’, referrals to structured, supervised programs may be key. Group classes, guided resistance training, or running clubs can provide both accountability and community, amplifying the therapeutic effect.”

He said while exercise is not a cure-all, it offers a legitimate, evidence-based treatment option, either on its own or alongside medication and therapy.

“For those facing barriers to traditional care, the message is clear: moving your body, especially with others, can be a powerful step toward better mental health,” said Mr Munro.