Exercise: The Most Overlooked Mental Health Intervention I Talk About With Every New Client

At Baumgarten Child Psychology and More, one of the very first conversations I have with new clients and families might surprise them.

Before we get deep into emotions, behavior plans, school challenges, or family dynamics… I ask about movement.

Not medications.

Not diagnoses.

Not even therapy goals.

Movement.

And I’m very transparent about why — and I usually start with a personal confession:

Believe me, I don’t like going to the gym. Exercise has never been something that comes naturally to me. I’m not the person who wakes up excited for a run or who finds workouts “fun.” If anything, it has always felt like effort — something I have to plan, push myself into, and stay disciplined about.

But I do it because of the benefits. All benefits — and no side effects.

And now, science is catching up in a big way to what clinicians like me have been seeing for years.

What the Research Is Now Showing

A sweeping global review published by the British Journal of Sports Medicine analyzed data across tens of thousands of people, ages 10 to 90, looking at how exercise impacts depression and anxiety.

The findings were striking:

• Exercise significantly reduced symptoms of depression and anxiety

• Benefits were seen across all age groups

• In many cases, exercise performed as well as — or better than — medication and talk therapy

• The strongest effects were seen in young adults and new mothers

Let that sink in for a moment.

We’re talking about an intervention that is:

• Accessible

• Low cost

• Adaptable

• Empowering

• And beneficial for physical health too

Yet it remains one of the most overlooked tools in mental health care.

What Types of Exercise Help Most?

The review looked at many different forms of movement:

• Aerobic exercise (running, swimming, dancing)

• Resistance training (strength exercises)

• Mind-body practices (yoga, tai chi, qigong)

• Mixed exercise programs

All of them helped.

But there were some standouts:

For Depression

Aerobic exercise — especially in group or supervised settings — produced the largest improvements.

Think:

• Dance classes

• Swim teams

• Running clubs

• Group fitness

The social component appears to amplify the emotional benefits.

For Anxiety

Shorter programs (up to 8 weeks) and lower intensity activity were especially helpful.

That means it doesn’t have to be extreme to be effective.

Walking counts.

Gentle cycling counts.

Yoga counts.

Movement, not perfection, is what matters.

Why I Lead With Exercise in Treatment

When families come to see me, they’re often expecting therapy techniques, coping tools, or behavioral strategies.

Those absolutely matter.

But if we skip the body, we miss a massive piece of the mental health puzzle.

So I say this — almost word for word — in first sessions:

“I want 30 minutes of something every day. I don’t care what it is, as long as you work up a sweat.”

Not because I’m dismissing emotional work.

Because I’m strengthening the foundation that makes emotional work possible.

What Happens in the Brain When We Move

Exercise isn’t just “burning energy.”

It’s neurological medicine.

Research shows movement can:

• Increase serotonin and dopamine (mood regulation)

• Reduce cortisol (stress hormone)

• Improve sleep quality

• Enhance focus and executive functioning

• Boost self-esteem and mastery

• Reduce inflammation linked to depression

For children and teens especially, movement regulates systems that are still developing.

It helps with:

• Emotional regulation

• Impulse control

• Anxiety management

• Behavioral outbursts

• Attention and learning

Sometimes what looks like defiance or moodiness is actually dysregulation — and the body needs an outlet before the mind can engage.

The Power of Group Movement

One of the most compelling findings in the review was the added benefit of supervised or group exercise for depression.

Why?

Because it layers multiple protective factors at once:

• Social connection

• Accountability

• Routine

• Encouragement

• Shared goals

For kids, this might be:

• Team sports

• Martial arts

• Dance classes

• Swim lessons

For adults:

• Fitness classes

• Walking groups

• Recreational leagues

We are wired for connection — and movement together amplifies emotional healing.

But What If You Hate Exercise?

This is where my personal story matters most.

Because I get it.

If you’re waiting to “feel motivated,” you might be waiting forever.

I don’t exercise because I love it.

I exercise because I love what it does for my mind.

And that’s the reframe I offer clients:

You don’t have to love the activity.

You just have to love the outcome.

Mood stability.

Better sleep.

Less anxiety.

Clearer thinking.

More resilience.

When we shift from “Do I feel like it?” to “Do I value the result?” — consistency becomes easier.

Making It Realistic for Families

When I recommend 30 minutes daily, parents sometimes worry:

“We’re already overwhelmed.”

“Our child resists activities.”

“We don’t have time.”

So we problem-solve creatively.

Movement can look like:

• Family walks after dinner

• Bike rides

• Dance breaks in the living room

• Trampoline time

• Shooting hoops

• Playground circuits

• Fitness video games

• Swimming

• Hiking

It doesn’t have to be structured.

It just has to be intentional.

Sweat is the goal — not perfection.

A First-Line Intervention

The researchers behind the review concluded that exercise should be considered a first-line intervention for depression and anxiety.

That’s powerful.

Not a last resort.

Not an optional add-on.

A starting point.

Especially in communities where access to therapy or medication is limited, movement offers an evidence-based, empowering entry into mental health care.

And even when therapy and medication are needed — exercise enhances outcomes.

It doesn’t compete.

It complements.

The Takeaway I Hope Families Remember

If there is one message I hope every client leaves with, it’s this:

You cannot separate mental health from physical movement.

The brain lives in the body.

And when we move the body, we change the brain.

So whether you’re a parent supporting a struggling child, a teen navigating anxiety, or an adult managing depression…

Start here:

30 minutes.

Every day.

Anything that builds a sweat.

You don’t have to love it.

You just have to do it.

Because the benefits are profound — and the side effects are overwhelmingly positive.

Reference

Exercise may be one of the most powerful treatments for depression and anxiety.BMJ Group. February 16, 2026.