Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise for depression and anxiety
Exercise for depression and anxiety
By the Exercise Explorer team. Last updated 13 November 2026.
Moving more can lift mood for some people, and reviews of small trials suggest benefits from several kinds of gentle exercise. It is not a replacement for professional help. When motivation is low, the smallest start counts. These are the options we rate for mood.
Read this first. If you feel very low, hopeless or have thoughts of harming yourself, please tell someone now: speak to your GP, call NHS 111, or call Samaritans on 116 123. Exercise can support treatment, but it does not replace it. This is general information, not medical advice.
The short answer
- Gentle, regular activity is often suggested as part of looking after mental health. Start tiny, such as a 5-minute walk.
- A 2026 review of 171 publications found that evidence for tai chi was most consistent for reducing depressive symptoms, improving sleep and improving balance.
- Group and outdoor activity can add social contact and fresh air.
- Evidence for individual activities is mixed, and often low certainty. Pick what you can face doing.
The best exercises for low mood and anxiety
Hill Walking and Hiking
Longer walks over hills and trails.
Tai Chi
Slow, flowing movements for balance and calm.
Hatha Yoga
Slow poses with breathing and stillness.
Lap Swimming
Pool lengths using one or more strokes.
Allotment and Gardening
Digging, weeding and carrying work.
parkrun
Free weekly timed 5 km run or walk in local parks.
Dog Walking
Daily walks driven by a dog's needs.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
A short walk, ideally outside, is the easiest first step.
30 min × 5/wkEffort ●○○○○Free - 2Hill Walking and HikingModerate evidence
Outdoor walking groups were linked to fewer depressive symptoms in a 2015 pooled analysis of 42 studies.
90 min × 1/wkEffort ●●●○○Low cost - 3Tai ChiModerate evidence
Slow, calming movement with a consistent evidence base for low mood.
45 min × 3/wkEffort ●○○○○Low cost - 4Hatha YogaModerate evidence
Gentle poses and breathing, which many people find calming.
60 min × 2/wkEffort ●●○○○Low cost - 5
- 6Allotment and GardeningLimited evidence
A 2026 pooled analysis of seven trials in older adults found horticultural therapy reduced depression scores.
90 min × 3/wkEffort ●●○○○Low cost - 7parkrunLimited evidence
A free, friendly weekly event where you can walk. Social contact is part of the benefit.
40 min × 1/wkEffort ●●●○○Free - 8Dog WalkingLimited evidence
A built-in reason to get outside every day.
40 min × 7/wkEffort ●○○○○Low cost
What to avoid or go slowly with
- Setting big goals that you will feel bad about missing. Aim for small, repeatable steps.
- Using exercise as the only support if your mood is low for more than a couple of weeks.
- Overtraining, or exercising to punish yourself. That can make mood worse.
- Skipping sleep or food to fit exercise in.
- Waiting until you feel motivated. Often, mood follows action.
How to start when you feel low: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 5-minute walk outside.
- Day2A 10-minute walk, ideally at a time of day you feel best.
- Day3A walk with someone, or call a friend while walking.
- Day4Rest, or a few minutes of gentle stretching.
- Day5A 10 to 15-minute walk.
- Day6Try something enjoyable, such as gardening, tai chi or a swim.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how was your mood 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, or feeling you cannot cope
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
- Low mood, anxiety or loss of interest that lasts more than two weeks.
- Feeling unable to do day-to-day things, or changes in sleep or appetite.
- Using alcohol or other substances to cope.
- Exercise becoming compulsive, or driven by guilt.
What the research says
A 2026 review of 171 publications found that evidence for tai chi was most consistent for reducing depressive symptoms, improving sleep and improving balance.
A 2026 pooled analysis of 11 trials (750 college students) found that soft Chinese martial arts, mainly tai chi and Baduanjin, reduced depressive symptoms, but the certainty of evidence was very low.
A 2026 pooled analysis of seven trials (435 older adults) found that horticultural therapy reduced depression scores, with the benefit possibly peaking at around 700 to 800 minutes in total.
We found no trials we had read in full on walking or swimming specifically for depression. They are included because they are accessible and widely recommended for wellbeing. Evidence is often low certainty, and exercise is not a substitute for treatment.
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
Does exercise help depression?
Reviews of mostly small trials suggest several types of exercise can reduce depressive symptoms for some people, but the certainty of evidence is often low. It works best alongside other support.
What is the best exercise for anxiety?
Gentle, rhythmic and mind-body activities such as walking, tai chi and yoga are common choices. The evidence for specific types is limited.
How much exercise do I need for my mood?
There is no fixed amount. Start with short, regular sessions you can manage. In one analysis of gardening, benefits seemed to peak at around 700 to 800 minutes in total.
What if I have no motivation?
Make the first step tiny, such as putting on your shoes and walking for five minutes, and link it to something you already do. Doing it with someone helps.
Can exercise replace medication or therapy?
No. It can support treatment, but do not stop medication or therapy without speaking to your clinician.
Is outdoor exercise better for mood?
Outdoor walking groups were linked with fewer depressive symptoms in a 2015 pooled analysis, but it is not clear whether that is due to the setting, the company or the exercise.
When should I see a doctor?
See a GP if low mood or anxiety lasts more than two weeks or affects daily life. If you have thoughts of harming yourself, call 999, NHS 111 or Samaritans on 116 123.
Sources
- 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
- Effect of soft Chinese martial arts on depressive symptoms among college students: a systematic review and meta-analysis. Frontiers in Psychiatry, 2026. doi.org/10.3389/fpsyt.2026.1850402
- Dose-response efficacy of horticultural therapy for geriatric depression: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Public Health, 2026. doi.org/10.3389/fpubh.2026.1824111
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955