Lifestyle
Movement & Exercise for Mental Health
A 2023 BMJ umbrella review found exercise's effect on depression rivals first-line psychotherapy in many studies.
Medically reviewed by: Pending medical review(draft)Last updated: June 4, 2026Evidence: Synthesis of exercise psychiatry meta-analyses
What works
- Aerobic exercise: walking, cycling, swimming — strong effect on depression.
- Resistance training: comparable effects, especially for anxiety.
- Yoga and tai chi: smaller but reliable benefits, particularly for anxiety.
- Outdoor movement: amplifies mood effects via light exposure and nature contact.
Mechanisms
Exercise raises BDNF, improves HPA-axis regulation, reduces inflammation, and increases self-efficacy — a stack of effects that compounds over weeks.
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