Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
Exercise can support mental health, especially symptoms of depression and anxiety. It can sit alongside professional care, but it is not a cure or a substitute for treatment.
What depression research shows
A 2024 review combined 218 randomised studies involving 14,170 adults with depression. Walking or jogging, yoga, strength training and mixed aerobic exercise produced moderate reductions compared with active controls.
The trials varied in design, and confidence in many comparisons was low. Some studies found benefits when exercise was used with combined treatments.
A newer 2026 Cochrane review included 73 trials with at least 4,985 participants. Exercise may reduce symptoms by the treatment end, but the evidence was low certainty. Four small studies involving 114 people found no clear long-term effect.
What this means for anxiety and daily wellbeing
Australia's 2026 guideline report found activity for anxiety and stress-related disorders was generally well tolerated. Supervised programmes had lower dropout rates. Enjoyable or personally meaningful chosen activities were more likely to help symptoms.
Two talks about movement and the brain
The original article included these talks on exercise, the brain and creative thinking. They are introductions, not clinical advice or substitutes for broader research.
Video: Wendy Suzuki: The brain-changing benefits of exercise | TED
Take Your Thoughts for a Walk | Marily Oppezzo | TEDxStanford
Choose an activity you can repeat
Choose an activity that fits your interests, ability and week. The Australian report notes that lower intensity may help people begin before progressing.
Frankston South student Oliver described one gym visit where a pulley bar fell on his head. He kept returning and later reported improved anxiety, depression and confidence.
His experience illustrates persistence, not a guaranteed result.
If company helps you attend, KeepActive lists local groups across many sports and activities. A solo walk, home session or supervised programme may suit someone else.
Use the national targets as a guide
Current Australian guidelines recommend at least 30 minutes of moderate-to-vigorous activity on most days for adults aged 18 to 64. They also recommend muscle-strengthening activity on at least two days each week.
These are broad health targets, not a prescribed treatment dose for depression or anxiety. If you are inactive now, a shorter and gentler session can be a starting point. A health professional can help adapt activity around a condition, disability or current treatment.
Know when to seek more support
Exercise can be one part of mental health care. Speak with a GP or qualified mental health professional when symptoms persist, worsen or affect daily life. Ask how activity can fit with any care you already receive.
If you or someone you know is in immediate danger, call triple zero (000). For crisis support, call Lifeline on 13 11 14.
