Anxiety and depression are among the most common health conditions affecting adults today. According to the World Health Organization, more than 580 million people worldwide live with anxiety or depression, and the numbers continue to rise. While medications and counseling remain important treatment options, many people are searching for natural ways to improve their mental health.
A groundbreaking study published on February 10, 2026, in the British Journal of Sports Medicine provides encouraging news: exercise is one of the most effective non-medication treatments for anxiety and depression. Even more interesting, researchers found that not all exercise programs produce the same benefits. Supervised, group-based aerobic exercise appeared to have the greatest effect on depression, while shorter, lower-intensity exercise programs were most beneficial for reducing anxiety.
These findings reinforce what physicians have long suspected—exercise doesn’t just strengthen your muscles and heart. It also strengthens your brain.
One of the Largest Studies Ever Conducted
This study was a comprehensive systematic umbrella review with a meta-meta-analysis, one of the highest levels of scientific evidence available. Rather than examining a single clinical trial, the researchers analyzed data from 63 systematic reviews, which included 81 meta-analyses, 1,079 randomized controlled trials, and nearly 80,000 participants of all ages.
Because it combined evidence from thousands of previous studies, the researchers were able to identify which types of exercise consistently produced the greatest improvements in symptoms of anxiety and depression.
The conclusion was remarkably clear:
Exercise works—and in many cases, it works as well as or better than traditional treatments for people with mild to moderate symptoms. However, the authors emphasized that exercise should complement—not replace—professional medical care for individuals with severe depression or anxiety disorders.
What Type of Exercise Worked Best?
One of the most important findings was that aerobic exercise produced the greatest improvements in both depression and anxiety symptoms.
Examples of aerobic exercise include:
- Brisk walking
- Jogging or running
- Swimming
- Cycling
- Dancing
- Hiking
- Low-impact aerobics
- Zumba or fitness classes
These activities increase your heart rate while improving cardiovascular fitness.
Although resistance training, yoga, tai chi, and other forms of exercise also improved mental health, aerobic exercise consistently produced the strongest overall benefits.
Why Group Exercise Is So Effective for Depression
Perhaps the most surprising finding was that supervised, group-based exercise produced the greatest improvement in depression symptoms.
Why would exercising with others make such a difference?
Researchers believe several factors work together:
Social connection. Depression often causes people to withdraw from family and friends. Group exercise helps reduce isolation by creating opportunities for meaningful social interaction.
Accountability. It is much easier to skip a workout when exercising alone. Scheduled classes or workout partners encourage consistency.
Structure and routine. Depression commonly disrupts daily schedules. Regular exercise classes provide routine, which itself can improve mood.
Positive encouragement. Instructors and fellow participants provide motivation and emotional support that can boost confidence.
Sense of accomplishment. Completing a workout with others creates feelings of achievement that reinforce healthy habits.
As physicians often say, “Exercise is medicine.” This study suggests that community may be part of that medicine as well.
The Best Exercise for Anxiety May Be Different
Interestingly, anxiety responded somewhat differently than depression.
Researchers found that shorter exercise programs lasting up to eight weeks, performed at lower intensity, produced the greatest reduction in anxiety symptoms.
This finding may surprise people who believe they must perform intense workouts to feel better.
Instead, activities such as:
- Walking
- Leisure cycling
- Gentle swimming
- Yoga
- Tai Chi
- Light aerobic exercise
may be ideal for calming an overactive nervous system.
Lower-intensity exercise appears to reduce stress hormones such as cortisol while stimulating the release of endorphins and other neurotransmitters that improve mood and relaxation.
How Does Exercise Improve Mental Health?
Scientists continue to study exactly how exercise benefits the brain, but several important mechanisms have been identified.
Exercise increases the production of endorphins, the body’s natural “feel-good” chemicals that reduce pain and improve mood.
It also increases levels of serotonin, dopamine, and norepinephrine—brain chemicals that regulate mood, motivation, and emotional well-being. Many antidepressant medications work by influencing these same neurotransmitters.
Regular physical activity also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new brain cells and strengthens communication between neurons. Higher BDNF levels are associated with better memory, learning, and emotional resilience.
In addition, exercise improves sleep quality, reduces chronic inflammation, lowers stress hormone levels, enhances self-confidence, and provides healthy distraction from negative thoughts—all of which contribute to improved mental health.
Exercise Is Also Good for Your Heart
As a vascular surgeon, I often remind my patients that the brain and the cardiovascular system are closely connected.
People with depression and anxiety have higher rates of:
- High blood pressure
- Heart disease
- Stroke
- Diabetes
- Obesity
- Peripheral arterial disease
The encouraging news is that exercise helps reduce the risk of all of these conditions while simultaneously improving mental health.
Few lifestyle changes provide such broad benefits for both the body and the mind.
7 Tips to Make Exercise a Lasting Habit
Starting an exercise program is often easier than maintaining one. Here are seven practical strategies to help make physical activity a permanent part of your lifestyle.
1. Find an Exercise You Actually Enjoy
The best exercise is the one you’ll continue doing. Walking, swimming, dancing, pickleball, cycling, hiking, and fitness classes all count.
2. Join a Group or Exercise With a Friend
The study clearly showed that supervised group exercise provides additional benefits for depression. Having a workout partner increases accountability while making exercise more enjoyable.
3. Start Small
You don’t need an hour at the gym. Begin with just 15 to 20 minutes, three days each week. As your fitness improves, gradually increase the duration.
4. Schedule Exercise Like an Important Appointment
Place workouts on your calendar just as you would a doctor’s appointment or business meeting. Consistency matters more than perfection.
5. Focus on Progress, Not Perfection
Missing one workout is not failure. Simply resume your routine the next day. Long-term success comes from consistency over months—not perfection every week.
6. Track Your Mood
Keep a simple journal recording your mood before and after exercise. Many people notice improvements in stress, energy, and emotional well-being within just a few weeks.
7. Combine Exercise With Healthy Lifestyle Habits
Regular exercise works even better when combined with adequate sleep, a nutritious whole-food diet, stress management, social relationships, and regular medical care.
The Bottom Line
This large scientific review provides strong evidence that exercise is one of the most effective lifestyle interventions for improving symptoms of anxiety and depression. Aerobic exercise produced the greatest overall benefit, while supervised group exercise was particularly effective for depression because it combines physical activity with social support, accountability, and routine. For anxiety, shorter, lower-intensity exercise programs appeared to provide the greatest relief.
If you or someone you love is struggling with anxiety or depression, consider making exercise part of your treatment plan. Even modest increases in physical activity can have meaningful effects on mental well-being. Remember, however, that exercise is not a replacement for professional medical or psychological care when symptoms are severe. Instead, it should be viewed as a powerful complement to counseling, medication when appropriate, and other evidence-based treatments.
Taking the first step—whether it’s a walk around the neighborhood or joining a community fitness class—may be one of the most important steps you can take for both your physical and emotional health.