Researchers from Anglia Ruskin University report that lighter and moderate exercise offers stronger protection against depression than vigorous workouts. The findings appear in a meta-analysis published in Neuroscience and Biobehavioral Reviews.
Rotating through a variety of physical activities, the study aggregated prior research on how activity levels influence symptoms across depressive disorders, psychosis, and schizophrenia. The investigators aimed to identify which forms of movement—ranging from high‑intensity strength and cardio sessions to gardening, golf, walking, running, or jogging—have the greatest positive impact on mental health.
Key results show that engaging in low- to moderate-intensity activity, which does not require heavy energy outlays, high heart rates, or noticeable sweating, is linked to meaningful mental health benefits. Specifically, these levels of activity were associated with a 23% lower risk of developing depression or experiencing worsened depressive symptoms and a 26% reduction in anxiety risk. In contrast, high‑intensity training did not demonstrate a comparable therapeutic or preventive effect in the analyzed studies.
Additionally, moderate to light physical activity correlated with a 27% lower likelihood of developing serious mental disorders such as psychosis and schizophrenia. These associations held across a broad spectrum of study designs included in the meta-analysis, suggesting that regular, manageable activity can play a protective role for individuals at risk of severe mental illness.
These findings align with a growing body of evidence that emphasizes sustainable activity patterns over occasional bursts of intense exercise. They underline the value of integrating enjoyable, low‑ to moderate‑effort activities into daily life as a practical approach to support mental well‑being. The research team notes that the social and cognitive benefits of activities like walking with a friend, gardening, or participating in group fitness can reinforce adherence and long-term mental health outcomes.
The work adds nuance to guidelines that advocate for physical activity as part of mental health care, highlighting that the best results may come from consistency and accessibility rather than pushing for peak exertion. Health professionals may consider recommending gradual increases in activity, tailored to each person’s fitness level and preferences, to help reduce symptoms and lower the risk of emerging mental health issues.
[Citation: Anglia Ruskin University study, published in Neuroscience and Biobehavioral Reviews]