How much exercise do I need for mental health benefits?

Even small amounts help. Research shows that as little as 30 minutes of moderate activity per week can reduce the risk of depression. The NHS recommends 150 minutes of moderate activity per week for optimal physical and mental health, but any increase from your current level is beneficial. Start where you are and build gradually.

Can exercise replace antidepressants?

For mild depression, exercise can be as effective as medication, and the NHS recommends it as a first-line treatment. For moderate to severe depression, exercise works best alongside medication and therapy, not as a replacement. Never stop prescribed medication without discussing it with your GP. Exercise and medication are complementary - they work on different aspects of depression.

What type of exercise is best for mental health?

The best exercise is the one you will do regularly. Research shows benefits from all types of exercise - walking, swimming, strength training, yoga, dancing, and gardening all improve mood and reduce anxiety. Group activities have added benefits for loneliness and social connection. If you enjoy it, you are more likely to keep doing it, and consistency matters most.

Group of adults over 50 enjoying an outdoor exercise class together and smiling

Health Conditions

Mental Health Benefits of Physical Activity After 50: More Than Just Fitness

By FiftyPlus Team | 30 January 2026

Chat about exercise for mental wellbeing

Reviewed by: Dr Michael Brown Consultant Rheumatologist, FRCP

Sources

Physical activity and your mental health - mind.org.uk
Exercise for depression - nhs.uk
Loneliness and isolation - ageuk.org.uk
Dementia prevention - nhs.uk

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