Moving for Mental Health: Role of Exercise Types

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Introduction & Purpose Psychological problems like anxiety or depressive symptoms are highly prevalent but may be prevented and treated by regular exercise. Recent systematic reviews (Hu et al., 2020; Banyard et al, 2024) concluded that different types and intensity levels of exercise are equally effective. These results should not be misinterpreted: certainly, the effects of exercise do depend on the type and intensity. Here, we assess exercise-type and -intensity specific mechanisms and efficacies. Methods We searched the literature for (1) systematic reviews/meta-analyses on exercise interventions in anxiety and depression, (2) comparisons of differential physiological/psychological effects of exercise types and intensities and (3) mechanisms underlying exercise-induced mental health effects. Results Regular exercise interventions effectively reduce anxiety and depressive symptoms, with commonly moderate and large effect sizes reported, respectively. Among the investigated exercise types are primarily aerobic exercise types, but also resistance exercise, yoga and mixed exercise types, including climbing and martial arts. Evidence supports the effectiveness of all of them to improve mental health. Although no published results on the magnitude and patterns of “non-responders” are available, the average effectiveness of type/intensity has been evaluated. According to a network meta-analysis, exercise types like qigong and dance were not effective to reduce depressive symptoms (Dong et al., 2024). A recent meta-meta-analysis identified specific characteristics of exercise interventions (aerobic components, guidance, group context) as particularly effective, also depending on the population (Munro et al., 2026). Accordingly, complex exercise types fulfilling these criteria (e.g., climbing and martial arts), are highly promising modalities for mental health promotion. How regular exercise mechanistically improves mental health is insufficiently understood but type and intensity differentially alter peripheral parameters, such as muscle mitochondria and vascularization, determining physical performance. Specific exercise types induce variable brain alterations, e.g., cerebral metabolism, blood flow, synaptic activity, for example through the release of specific patterns of exercise-responsive systemic signaling molecules modulating brain function. This indicates complementary/synergistic benefits of combined exercise modality interventions. Discussion Exercise types and intensities alter brain function and mental health differentially. Individual preferences and preferentially induced molecular pathways represent a large untapped potential to design customized exercise interventions to promote mental health. Providing individuals with a choice to select their preferred exercise interventions in combination with customized exercise programs and wearable-based monitoring will increase the effectiveness. Conclusion The scientific evaluation of the value of careful customization and optimization of exercise interventions in the context of anxiety and depression are currently unmet needs. References Banyard et al. (2025). The Effects of Aerobic and Resistance Exercise on Depression and Anxiety: Systematic Review With Meta-Analysis. Int J Ment Health Nurs. 34(3) https://doi.org/10.1111/inm.70054 Hu et al. (2020). Exercise interventions for the prevention of depression: a systematic review of meta-analyses. BMC Public Health. 20(1):1255. https://doi.org/10.1186/s12889-020-09323-y Dong et al. (2024). The effects of mind-body exercise on anxiety and depression in older adults: a systematic review and network meta-analysis. Front Psychiatry, 15, 1305295. https://doi.org/10.3389/fpsyt.2024.1305295 Munro et al. (2026). Effect of exercise on depression and anxiety symptoms: systematic umbrella review with meta-meta-analysis. Br J Sports Med, 60(8), 590-599. https://doi.org/10.1136/bjsports-2025-110301