Running and swimming daily can reduce anxiety or depression symptoms more than therapy, claims study

For people who suffer from anxiety, lower intensity exercise can help provide relief by uplifting mood and boosting confidence. (Picture: Pexels)

• Exercise can reduce depression and anxiety as well as medication
• Running, swimming, and dancing yield top aerobic results
• Group exercise sessions enhance mental health benefits.

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There was a time when the depression meant medication and therapy. If you felt low, anxious or simply not yourself, you were handed tablets, perhaps a referral, and told to take it one day at a time. Now, a study says hit the swimming pool, the dance floor, and the local park to get out of depression and anxiety.

Published in the British Journal of Sports Medicine, this vast umbrella review is based on hundreds of trials from around the world. The numbers suggest tens of thousands of people, aged from adolescence to old age, all part of carefully structured exercise programmes.

The research revealed that exercise helped to reduced symptoms of depression and anxiety. In many cases, it performed just as well as medication or talking therapies. In some instances, it even surpassed them.

For depression, the review drew on 800 individual studies involving nearly 58,000 people. For anxiety, it analysed a further 258 studies, with over 19,000 participants.

The consistency of the results is what surprised the researchers most. Young adults aged 18 to 30 showed particularly strong improvements. So too did new mothers, women dealing with one of life’s most vulnerable chapters. Additionally, the supervised sessions and group activities appeared to increase the benefits for those battling depression. For anxiety, shorter programmes, say, eight weeks or fewer, and lower intensity activity seemed to soothe tensed nerves best.

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It isn’t merely about walking a certain number of steps everyday. It’s about structured, purposeful activity. Aerobic exercise, running, swimming, dancing, came out on top for lifting low moods. But resistance training, yoga, tai chi and mixed programmes also played their part.

Here’s what the study found

Aerobic exercise leads the change: Running, swimming and dancing delivered the most pronounced improvements in depression, especially when sessions were supervised or done in groups, suggesting shared experience and accountability deepen psychological benefits alongside physical exertion.

Anxiety responds to shorter, gentler exercises

For anxiety sufferers, lower intensity exercise lasting up to eight weeks produced meaningful relief, indicating that consistency and manageability may matter more than sheer effort or athletic prowess.

Benefits cover the entire lifetime

From teenagers to nonagenarians, participants experienced measurable reductions in symptoms, reinforcing the idea that movement is not age-bound but universally restorative when appropriately tailored.

Group settings give better results

Those exercising in supervised or communal environments often saw stronger outcomes, hinting at the quiet power of connection, camaraderie and shared purpose in mental health recovery.

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Exercise rivals traditional treatments

Across analyses, physical activity proved comparable to, and sometimes more effective than, medication and psychotherapy, offering a cost-effective and accessible alternative or complement.

The trainers may not replace the therapists. But increasingly, the evidence suggests that exercise could be one of the most powerful first steps towards feeling whole again. Researchers, however, caution that definitions of intensity and duration varied across studies. No single formula fits all.

FAQs on how running and swimming help fight anxiety and depression

Q. How do running and swimming help reduce anxiety and depression?

Both activities stimulate the release of “feel-good” chemicals like endorphins and serotonin, which help improve mood and reduce stress levels.

Q. Why is running considered good for mental health?

Running increases heart rate and blood circulation to the brain, which supports better cognitive function and emotional regulation. It can also provide a sense of achievement and routine.

Q. What makes swimming effective for anxiety?

Swimming combines rhythmic movement with controlled breathing, which can have a calming, almost meditative effect on the mind.

Q. Can exercise really be as effective as therapy or medication?

Some research suggests that regular physical activity can significantly reduce symptoms of mild to moderate depression and anxiety. However, it should not replace professional treatment without medical guidance.

Q. How often should one run or swim to see mental health benefits?

Experts generally recommend at least 30 minutes of moderate exercise, 3–5 times a week, for noticeable improvements.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis