Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Best exercise for stress
Best exercise for stress
By the Exercise Explorer team. Last updated 13 November 2026.
Exercise is one of the most commonly recommended ways to manage stress and anxiety. Pooled analyses of trials suggest it reduces anxiety with a small to moderate effect. These are the options we rate well, and a reminder that exercise sits alongside, not instead of, other support.
Read this first. If stress or anxiety is overwhelming, or you have thoughts of harming yourself, please speak to your GP, call NHS 111, or call Samaritans on 116 123. This is general information, not medical advice.
The short answer
- A 2015 meta-meta-analysis (92 studies on depression, 306 effects on anxiety) found that physical activity reduced anxiety with a small effect and depression with a medium effect in non-clinical adults.
- A 2017 meta-analysis of six trials (262 adults with anxiety or stress-related disorders) found that exercise reduced anxiety symptoms with a moderate effect, though the number of trials was small.
- The evidence does not show that one type of exercise is best. Pick something you enjoy.
- Even a short walk can help you reset on a stressful day.
The best exercises for stress and anxiety
Hill Walking and Hiking
Longer walks over hills and trails.
Hatha Yoga
Slow poses with breathing and stillness.
Tai Chi
Slow, flowing movements for balance and calm.
Lap Swimming
Pool lengths using one or more strokes.
Stationary Bike
Seated cycling at the gym or at home.
Dog Walking
Daily walks driven by a dog's needs.
parkrun
Free weekly timed 5 km run or walk in local parks.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
Short walks, ideally outside, are the simplest option.
30 min × 5/wkEffort ●○○○○Free - 2Hill Walking and HikingModerate evidence
Time in nature plus exercise.
90 min × 1/wkEffort ●●●○○Low cost - 3Hatha YogaModerate evidence
Poses and breathing that many people find calming.
60 min × 2/wkEffort ●●○○○Low cost - 4Tai ChiModerate evidence
A 2026 review found tai chi evidence consistent for low mood, sleep and balance. Specific anxiety evidence was less clear.
45 min × 3/wkEffort ●○○○○Low cost - 5Lap SwimmingModerate evidence
Rhythmic and absorbing for many people.
40 min × 3/wkEffort ●●●○○Low cost - 6Stationary BikeLimited evidence
A steady, repetitive activity that can clear your head.
30 min × 3/wkEffort ●●○○○Low cost - 7
- 8
What to avoid or go slowly with
- Making exercise another source of pressure. Keep it forgiving.
- Overtraining or using exercise to punish yourself. That can raise stress.
- Skipping sleep to exercise.
- Relying on exercise alone if anxiety is stopping you doing everyday things. Ask your GP about other treatments.
- Waiting until you feel calm to start. Moving first often helps.
A week of exercising for stress relief
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 10-minute walk outside.
- Day210 minutes of gentle yoga or stretching.
- Day3A 15-minute brisk walk.
- Day4Rest, with a few slow breaths.
- Day5A swim, a bike ride or a class you like.
- Day6A longer walk, ideally somewhere green.
- Day7Rest. Note how your mood changed.
- My notes: how stressed did you feel before and after?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Thoughts of harming yourself or ending your life. Call 999, NHS 111, or Samaritans on 116 123
- A panic attack with chest pain that does not settle
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Stress or anxiety that lasts more than a couple of weeks or stops you doing daily things.
- Panic attacks, or constant worry and avoidance.
- Changes in sleep or appetite, or using alcohol to cope.
- Exercise becoming compulsive.
What the research says
A 2015 meta-meta-analysis of eight meta-analyses of randomised trials in non-clinical adult populations found that physical activity reduced depression by a medium effect (standardised difference -0.50) and anxiety by a small effect (-0.38), based on 92 studies for depression and 306 effects for anxiety.
A 2017 meta-analysis of six randomised trials (262 adults with anxiety and stress-related disorders) found that exercise decreased anxiety symptoms more than control conditions, with a moderate effect (-0.58). The number of trials was small, and the authors noted the literature in this area is equivocal.
A 2026 review of 171 publications found that evidence for tai chi was most consistent for reducing depressive symptoms, improving sleep and improving balance.
These reviews pool many types of exercise, so they cannot tell you which one is best for you.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What is the best exercise for stress?
There is no proven single best one. Reviews pool many kinds of exercise and find benefits for anxiety. Choose something you enjoy and can do regularly.
Does exercise reduce anxiety?
A 2015 meta-meta-analysis found a small effect in non-clinical adults, and a 2017 analysis of six trials found a moderate effect in people with anxiety disorders.
How much exercise do I need for stress?
There is no fixed amount. Regular sessions through the week, even short ones, are a good start.
Is walking enough?
Walking is a good option, particularly outdoors. Add what you enjoy, such as yoga, swimming or classes.
Can exercise replace therapy or medication?
No. It can support treatment, but do not stop medication or therapy without speaking to your clinician.
What if I feel too stressed to exercise?
Start tiny: five minutes outside. Gentle movement and breathing can be easier than intense exercise.
When should I see a doctor?
See a GP if stress or anxiety lasts more than a couple of weeks or affects daily life. If you have thoughts of harming yourself, call 999, NHS 111 or Samaritans on 116 123.
Sources
- A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health Psychology Review, 2015. doi.org/10.1080/17437199.2015.1022901
- An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 2017. doi.org/10.1016/j.psychres.2016.12.020
- Low-intensity mind–body exercise for mental health in ageing societies: Tai Chi as a scalable intervention across depression, anxiety, insomnia, loneliness, and cognitive decline. Frontiers in Psychology, 2026. doi.org/10.3389/fpsyg.2026.1917045