GradedHealth

Does exercise help depression and anxiety?

Large reviews of trials find exercise eases depression symptoms, with weaker evidence for anxiety. Here is what the studies show, and where they fall short.

Published October 2026

Short answer

Exercise eases depression symptoms in trials by a medium amount, and people who are more active develop depression less often. The anxiety evidence is smaller, and most trials were not blinded. Evidence grade B (Moderate). Several meta-analyses of randomised trials for depression, downgraded for risk of bias (most trials not blinded); the anxiety evidence is thinner and graded C.

Key takeaways

  • Across 63 reviews, exercise reduced depression symptoms by a medium-sized amount [1].
  • The Cochrane review found a smaller effect in the seven trials with the strongest methods, and rated the overall certainty as low [2].
  • Exercise also reduced anxiety symptoms in a meta-analysis of 11 trials, though this evidence is thinner [3][1].
  • Walking or jogging, yoga and strength training gave the largest depression effects in one network analysis, but the confidence in that ranking is low [4].
  • In large studies that followed people over time, the more active were less likely to develop depression [5].

The short version

Yes, in trials exercise eases depression symptoms. The effect on anxiety is smaller and rests on fewer trials, but it points the same way [1][3]. People who were more active over time were also less likely to develop depression [5].

What the studies show

An umbrella review pooled 63 reviews of trials covering about 79,551 people. Exercise reduced depression symptoms by a medium amount, and anxiety symptoms by a smaller amount [1]. A Cochrane review of randomised trials in adults with depression reached a similar answer, though it found a smaller effect once only the best-run trials were counted, and rated the certainty of the evidence as low [2]. A network analysis of 218 trials found that walking or jogging, yoga and strength training gave the largest reductions in depression [4].

Exercise was also studied against other treatments. In the Cochrane review, exercise gave little to no difference in depression scores compared with talking therapy or antidepressants, though this rests on few trials [2].

The nuances

The benefit was largest in supervised sessions, and in people aged 18 to 30 and postnatal women [6][1]. Among older adults with cancer, 27 trials found exercise reduced depression and anxiety compared with usual care [7]. Effects were larger at higher intensity in the network analysis [4].

Safety: adverse events were not common in the Cochrane trials, and the ones reported included musculoskeletal injuries [2]. The umbrella review excluded people with chronic physical illness, so its results may not apply to them [1]. Exercise was equally effective for people with and without other health conditions in the network analysis [4].

Read the full picture on Exercise and mental health, and see the topic pages for walking, yoga and strength training.

What this means for you

Exercise is a reasonable option to discuss with your doctor alongside other treatments for depression or anxiety. It should not replace treatment you are already receiving. If you have a heart, joint or other health condition, check with a doctor before starting a new programme. The studies show a link and a benefit in trials; they do not prove that any one routine will work for you.

Go deeper

  • Exercise and mental health — Exercise eases depression symptoms in randomised trials, and active people are less likely to develop depression.
  • Walking — Walking after a meal lowers the post-meal blood sugar rise: pooled crossover trials found walking soon after eating cut glucose more than sitting or walking be…
  • Yoga — The strongest evidence is for easing chronic low back pain: reviews of randomised trials found less pain and better function than no exercise, though the effec…
  • Strength Training — Strength training builds muscle and strength, and trials show it eases depression symptoms and chronic low back pain and lowers blood sugar in type 2 diabetes.

References

  1. Effect of exercise on depression and anxiety symptoms: systematic umbrella review with meta-meta-analysis.. Br J Sports Med, 2026.
  2. Exercise for depression.. Cochrane Database Syst Rev, 2026.
  3. The Effects of Aerobic and Resistance Exercise on Depression and Anxiety: Systematic Review With Meta-Analysis.. Int J Ment Health Nurs, 2025.
  4. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials.. BMJ, 2024.
  5. Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies.. Am J Psychiatry, 2018.
  6. Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression.. Br J Sports Med, 2023.
  7. Exercise Interventions for Depression, Anxiety, and Quality of Life in Older Adults With Cancer: A Systematic Review and Meta-Analysis.. JAMA Netw Open, 2025.