An expansive analysis of existing research concludes that physical activity should be viewed as a first-choice treatment for people living with mental health issues. The analysis distills the conclusions of nearly 100 meta-reviews of randomized controlled trials. The study is published in BJM Sports Medicine.

Physical activity is 1.5 times more effective at reducing mild-to-moderate symptoms of depression, psychological stress, and anxiety than medication or cognitive behavior therapy.

While the value of physical activity for people with depression and anxiety is widely recognized, it is not considered for managing such conditions as often as the study asserts it should be.

All forms of exercise can benefit mental health, the study found, although higher-intensity activities produce the strongest benefits.

The study found that briefer exercise programs provide more benefits than extended regimens. The benefits of physical activity interventions diminished with longer-duration programs.

This means that individuals with mental health issues need not commit to intensive, long-term exercise to achieve the maximum therapeutic benefit.

In conclusion, the study found that essentially all forms of exercise produced significant mental health benefits. Shorter, high intensity exercise programs produced the greatest effect.

• Regular exercise: Exercising for 45 minutes three to five times a week can help improve a person’s mental health.
• Eat a balanced diet and stay hydrated: This can help a person maintain a constant supply of energy throughout the day.
• Aim for good-quality sleep: A 2021 review found that significant improvements in sleep quality led to greater improvements in mental health.
• Perform relaxing activities: Breathing exercises, meditation, wellness apps, and journaling can help reduce stress and improve overall health and well-being.
• Practice mindfulness and gratitude: A person can identify and note things they are grateful for at the end of each day.
• Look for positive social interactions: Connecting with people and maintaining meaningful relationships can help reduce stress and be a source of support and practical help in times of need.