Exercise Isn’t a Cure — But It Might Be One of the Most Powerful Therapies We Ignore

When we think about treating mental health conditions like depression and anxiety, we often think in terms of therapy, medication, and support systems. And rightly so, these are crucial tools.

But there’s another evidence-based intervention that rarely makes its way into clinical treatment plans, even though it consistently shows measurable benefits: exercise.

Exercise isn’t a cure-all, but it’s one of the most evidence-backed tools we have for improving mood, energy, and resilience.

A recent systematic review and meta-analysis published in the Journal of Affective Disorders reviewed dozens of trials examining the impact of aerobic and resistance exercise on symptoms of depression and anxiety. The findings were clear: exercise significantly improved depressive symptoms, with additional benefits for anxiety. This wasn’t fringe science or observational guesswork, it was a thorough analysis of controlled studies with real people, diverse methods, and repeatable outcomes.

Yet despite this, the authors highlighted a sobering reality:

“Exercise is often an underused and/or undervalued part of standard treatment models for people with mental illnesses such as depression and should be considered as an isolated or adjunctive treatment option.”

That’s not a speculative suggestion. That’s a call to action backed by strong data.

How Strong Is the Evidence?

The review found that aerobic exercise (like walking, running, or cycling) was largely beneficial for improving depressive symptoms, while resistance training such (or a combination of both) was moderately beneficial. The effect was consistent across different study groups, exercise styles, and durations. Even the forest plots, visualising the size and consistency of results, showed most trials landing squarely on the “benefit” side of the spectrum.

In plain terms:

While exercise may not cure depression or anxiety, it reliably helps, often on par with or better than many first-line treatments.

It’s worth stating clearly: exercise is not being positioned as a replacement for medication or therapy. It is, however, a potent adjunct — a treatment in its own right, with physiological and psychological effects that support mood, cognition, sleep, and even self-efficacy.

Why Doesn’t It Get Used More?

There’s a harsh irony here. The very nature of depression, low motivation, fatigue, hopelessness, can make the idea of structured movement feel impossible. When simply getting out of bed is a win, suggesting “go to the gym” feels tone-deaf.

But that’s where nuance matters.

We’re not talking about running marathons or setting PRs. We’re talking about small, achievable movement, like a 10-minute walk, a short bodyweight circuit, or a few deep squats while the kettlebells. These moments, repeated and built upon, can form a foundation for improving not just mental health outcomes but overall resilience.

And the science backs that up.

A Prescription We Shouldn’t Ignore

This isn’t just about exercise as a “nice to have.” It’s about recognising it as a therapeutic tool, one that influences neurotransmitters, stress hormones, sleep architecture, and inflammation. These are the same biological systems targeted by medication, yet exercise taps into them without side effects, withdrawal risk, or financial burden.

“The data are so compelling that it warrants the prescription of exercise in comprehensive mental health programs, specifically for depression and anxiety.”

What This Means for You, or Someone You Care About

If you’re currently struggling with your mental health, or supporting someone who is, this is not a call to push harder or “just move more.” It’s a reminder that movement is medicine, and even small steps can be a meaningful part of the healing process.

It’s also a challenge to the healthcare system and fitness community: to make exercise more accessible, more supportive, and more inclusive for those who need it most.

Whether it’s walking, at home body weight movements, lifting some weights, cycling, or simply showing up, the dose doesn’t have to be big to matter. But it does need to be consistent, and it needs to be met with compassion.

Because in the end, health isn’t just about longevity, it’s about the quality of the days we live. And for many, movement may just be the missing piece in rebuilding that quality from the inside out.