New Delhi: For years, exercise has been recommended as a mood booster—a natural way to feel better on tough days. Now, a new analysis suggests it may do far more than that. According to Australian researchers, activities such as dancing, jogging, swimming, and other aerobic workouts could be just as effective as antidepressant medication in easing symptoms of depression, while also helping reduce anxiety.
The findings, published in the British Journal of Sports Medicine, come from scientists at James Cook University in Queensland, who argue that exercise deserves to be treated as a serious, evidence-based mental health tool—not just a lifestyle suggestion.
“Exercise should be prescribed with the same confidence as traditional treatments,” the researchers wrote, adding that public health guidelines should place physical activity as a first-line option for mental health, especially for younger adults and women in the perinatal period, where the benefits appeared strongest.
A growing mental health burden
Depression remains one of the most common mental health conditions globally. In the UK alone, around one in six people are believed to experience depression, with women almost twice as likely as men to be affected. Treatment typically depends on severity. Mild cases may be managed with talking therapies such as cognitive behavioural therapy (CBT), while more moderate to severe depression often requires medication, sometimes alongside counselling. But researchers say the new evidence reinforces what many clinicians have long observed—movement can be medicine too.
What the study found
The Australian team reviewed 63 studies, covering more than 70,000 participants, making it one of the largest analyses of its kind. The studies included different types of physical activity, which were grouped into categories such as
- Aerobic exercise (running, swimming, dancing)
- Resistance training (strength workouts)
- Mind–body exercise (yoga, tai chi)
- Mixed programmes combining multiple styles
All forms of workout are associated with improvement in anxiety and depression. However, aerobic workouts take precedence for being beneficial for mental health. Researchers also noted that group workouts do good to depression symptoms, resulting in an impressive dip in the signs. The social aspect of it also gains precedence.
Who benefits the most from regular workouts?
The greatest improvements were seen in people aged 18 to 30, as well as postnatal women, a group known to face a higher risk of depression due to hormonal shifts, sleep deprivation, and the pressures of early parenting. In the case of anxiety patients, however, the analysis was different. Turns out, shorter sessions and low-intensity workouts were more often more effective than prolonged workouts. Even going for a walk every day could help.
Overall, the researchers concluded that the effects of exercise were comparable to—and sometimes better than—those seen with medication or therapy.
Experts urge balance, not replacement
Mental health specialists not involved in the research welcomed the findings but warned against interpreting them as proof that exercise should replace standard treatment. Dr Brendon Stubbs, a lecturer at King’s College London, noted that the review did not directly compare exercise against antidepressants or psychotherapy in head-to-head trials.
“What we do know from head-to-head trials is that exercise, medication, and psychotherapy generally show similar effect sizes in mild cases,” he said.
The key message, experts say, is not that one approach beats the others—but that exercise is a credible option that can work alongside therapy and medication, and in some cases may be a helpful first step.
Perhaps the most encouraging takeaway is also the simplest: people don’t need the “perfect” workout to benefit. Whether it’s dancing, yoga, strength training, or a brisk stroll, moving the body appears to offer real mental health gains—and for many, that could be the easiest treatment to start today.