The classic advice — "get out and walk" — isn't sentimental. It now has backing from the highest tier of evidence synthesis.
What is an "umbrella review"?
It is a review that pools systematic reviews themselves — a step above a single meta-analysis. Singh and colleagues published one in the British Journal of Sports Medicine synthesising the effect of physical activity on symptoms of depression, anxiety and psychological distress in adults[1].
The result
Physical activity had medium effects compared with usual care across all populations: depression (median effect size −0.43), anxiety (−0.42) and psychological distress (−0.60)[1].
depression
distress
Which type of exercise?
Scientific coverage of the review indicates that aerobic exercise — brisk walking, running, swimming, dancing — may be most effective for relieving depression and anxiety symptoms. Supervised and group exercise may be best for depression, while shorter (up to 8 weeks) and lower-intensity exercise may be best for anxiety[2].
And in children and adolescents
An umbrella review and meta-meta-analysis published in the Journal of the American Academy of Child and Adolescent Psychiatry examines the effectiveness of physical activity in improving depression and anxiety in children and adolescents[3] — important in a society whose young people spend seven hours a day on screens (the article).
How to start when you're mentally exhausted
- Just ten minutes: the goal is breaking stillness, not completing a workout.
- With someone: the evidence leans towards group exercise for depression.
- Outdoors if possible: after sunset is ideal in our climate (moving in the heat).