As an intervention for depression and anxiety, physical exercise has demonstrated moderate to large effect sizes. This handout helps clients understand how exercise aids mental health and provides practical guidance to get started.
Offers theory, guidance, and prompts for mental health professionals. Downloads are in Fillable PDF format where appropriate.
Includes client-friendly guidance. Downloads are in Fillable PDF format where appropriate.
An editable Microsoft PowerPoint version of the resource.
Regular physical activity can support mental health by enhancing mood, reducing stress, improving sleep, and fostering greater self-esteem and energy. Exercise also offers a constructive way to shift attention away from distressing thoughts and build a sense of agency. This resource equips clinicians with practical tools to initiate meaningful conversations about exercise and to guide clients in making it a regular part of their self-care routines.
Exercise offers therapeutic effects for depression and anxiety, backed by empirical evidence:
Exercise serves as a mood enhancer, countering depressive symptoms.
Physical activity can alleviate anxiety by shifting focus and increasing resilience.
Supports clients in establishing routines that promote better sleep hygiene.
Encourages body positivity and self-control, enhancing self-worth.
Identify exercises clients enjoy to encourage adherence.
Recommend consistent exercise sessions, optimizing frequency to 3-4 times per week.
Encourage trying different forms of exercise.
Facilitate discussion on overcoming barriers to regular exercise.
Encourage clients to observe mood and energy changes, reinforcing the benefits of continuous engagement.
A robust body of evidence supports the use of physical activity as an effective intervention for mental health conditions, particularly depression and anxiety. Meta-analyses consistently demonstrate that exercise yields moderate to large effect sizes, comparable to those seen with cognitive behavioral therapy (CBT) and antidepressant medication (Schuch et al., 2016; Cooney et al., 2013; Kvam et al., 2016). These effects have been replicated across clinical and non-clinical populations, showing consistent improvements in mood, stress resilience, and psychological well-being (Mikkelsen et al., 2017; Budde & Wegner, 2018). Large-scale analyses indicate that the benefits of exercise may rival or exceed those of antidepressants, particularly in cases of mild to moderate depression (Kirsch et al., 2008; Johnsen & Friborg, 2015).
The mental health benefits of exercise are underpinned by a variety of neurobiological mechanisms. Regular physical activity enhances the production and regulation of neurotransmitters such as serotonin, dopamine, and endorphins, which play critical roles in mood regulation, motivation, and stress response (Meeusen & De Meirleir, 1995; Kandola et al., 2019). Exercise also promotes hippocampal neurogenesis, increases brain-derived neurotrophic factor (BDNF), and helps regulate the hypothalamic-pituitary-adrenal (HPA) axis—all of which contribute to improved cognitive functioning and emotional stability (Erickson et al., 2011; Budde & Wegner, 2018). These physiological changes underpin many of the observed psychological improvements in individuals who engage in regular physical activity.
From a psychological perspective, exercise can redirect attention away from intrusive or distressing thoughts toward purposeful, goal-directed behavior. This attentional shift helps reduce rumination and improve emotional regulation (Craft & Perna, 2004; Wegner et al., 2014). Over time, consistent engagement in physical activity can enhance self-efficacy, increase self-esteem, and support the development of adaptive daily routines—protective factors known to buffer against depression and anxiety (Rosenbaum et al., 2014; Richardson et al., 2005). These gains can be particularly meaningful for individuals whose symptoms include low motivation, cognitive inertia, or social withdrawal.
For therapists, exercise represents a versatile and empirically supported tool to integrate into treatment plans. It is inexpensive, accessible, and does not require specialist equipment or facilities. Physical activity can be adapted to the client’s preferences, physical ability, and lifestyle, increasing the likelihood of adherence and long-term benefit (Mikkelsen et al., 2017; Richardson et al., 2005). Whether through walking, swimming, gardening, or structured exercise routines, encouraging clients to adopt regular movement can enhance therapeutic outcomes. Clinicians can further support clients by collaboratively identifying barriers, fostering intrinsic motivation, and linking physical activity to values and recovery goals.
