Home›Psychiatry› Moderate-intensity exercise ranked best for reducing internet addiction, depression, anxiety
Moderate-intensity exercise ranked best for reducing internet addiction, depression, anxietyExercise helps young adults manage internet addiction and anxiety
Addiction biologyPublished July 9, 2026Study authors: Yu Min, Chang Yuanyuan, Kang Haobo, Mao WuyangPubMed ↗DOI ↗Editorial oversight: Dr. Ji-eun Park, MD · Brain, Mind & Pain
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Key Takeaway
Consider moderate-intensity exercise as a potential intervention for internet addiction and associated depression and anxiety in adolescents and young adults.
This network meta-analysis synthesized data from randomized controlled trials involving 1438 adolescents and young adults to compare the effects of light-, moderate-, and high-intensity exercise on internet addiction, anxiety, depression, and negative moods.
For internet addiction, all exercise intensities significantly reduced symptoms: light-intensity (SMD = -2.61, 95% CI [-4.29, -0.93], p = 0.002), moderate-intensity (SMD = -2.74, 95% CI [-4.25, -1.22], p < 0.0001), and high-intensity (SMD = -2.55, 95% CI [-4.88, -0.22], p = 0.032). Moderate-intensity exercise also significantly reduced depression (SMD = -1.19, 95% CI [-2.20, -0.18], p = 0.02) and anxiety (SMD = -1.90, 95% CI [-3.50, -0.30], p = 0.02). Light-intensity exercise significantly reduced other negative moods (SMD = -1.63, 95% CI [-2.85, -0.41], p = 0.009), as did moderate-intensity (SMD = -1.55, 95% CI [-2.56, -0.54], p = 0.003). Notably, light- and high-intensity exercise were not significantly associated with reductions in depression and anxiety.
Limitations include small sample sizes of individual studies and variable study quality. The authors note that the strength of evidence needs further validation by more standardized, high-quality studies. Adverse events were not reported. The findings suggest that moderate-intensity exercise may be a promising non-pharmacologic intervention for internet addiction and associated mood symptoms in adolescents and young adults, but clinicians should interpret these results cautiously given the evidence limitations.
How this fits prior evidence
This network meta-analysis extends prior findings on exercise for mental health. While earlier coverage showed Tai Chi reduced depression in college students (SMD -0.67) and aerobic exercise improved subthreshold depressive symptoms in adolescents, the current analysis provides comparative rankings across exercise intensities for internet addiction and mood outcomes. It also addresses a gap by focusing on internet addiction, a condition not covered in prior exercise studies. However, the small sample sizes and study quality limitations temper the strength of these conclusions compared to the more robust esketamine trial for postpartum depression.
Many young people today struggle with a heavy reliance on the internet. This constant connection can lead to issues like anxiety, depression, and an inability to step away from screens. Researchers looked at how different types of exercise might help break these patterns.
By looking at data from 1,438 participants, researchers found that all levels of exercise—from light to high intensity—helped reduce internet addiction. However, moderate-intensity exercise stood out as particularly effective for reducing both anxiety and depression. Light-intensity exercise also showed a notable benefit in improving overall negative moods.
While these results are promising, the evidence is still early. Because the individual studies included in this review were small and varied in quality, more high-quality research is needed to confirm these findings. For now, it shows that moving your body can be a helpful tool for mental well-being.
What this means for you:
Moderate-intensity exercise specifically helps reduce anxiety and depression in young adults.
Common questions
What kind of exercise is best for internet addiction?
The study found that light, moderate, and high-intensity exercise all led to a reduction in internet addiction. While all three types were effective, moderate-intensity exercise was specifically noted as highly effective for these issues.
Can exercise help with anxiety and depression?
Yes, the data shows that moderate-intensity exercise significantly reduced both anxiety and depression in the group studied. Light and high-intensity exercises did not show a significant link to lower levels of anxiety or depression.
Is this finding certain for everyone?
The results are promising but need more validation. Because the individual studies were small and varied in quality, the evidence is currently considered to need more standardized, high-quality research before it can be fully confirmed.
This study employed a network meta-analysis to evaluate and compare the efficacy of different exercise intensities (light, moderate and vigorous) on internet addiction and related psychological symptoms in adolescents and young adults. We systematically searched eight databases for relevant randomised controlled trials. A total of 22 studies with 1438 samples were included. A pairwise meta-analysis indicated that exercise interventions across all intensities were associated with improvements in internet addiction, anxiety and negative moods, with moderate-intensity additionally improving depression. The results of the network meta-analysis suggested that light-intensity exercise (SMD = -2.61, 95% CI [-4.29, -0.93], p = 0.002), moderate-intensity exercise (SMD = -2.74, 95% CI [-4.25, -1.22], p < 0.0001) and high-intensity exercise (SMD = -2.55, 95% CI [-4.88, -0.22], p = 0.032) may be associated with a reduction in adolescents' internet addiction. Only moderate-intensity exercise may be associated with a reduction in depression (SMD = -1.19, 95% CI [-2.20, -0.18], p = 0.021) and anxiety (SMD = -1.90, 95% CI [-3.50, -0.30], p = 0.02); light-intensity and high-intensity exercise were not significantly associated with a reduction in depression and anxiety. Light-intensity exercise (SMD = -1.63, 95% CI [-2.85, -0.41], p = 0.009) and moderate-intensity exercise (SMD = -1.55, 95% CI [-2.56, -0.54], p = 0.003) may be associated with reductions in other negative moods. According to the probability ranking of the likelihood of the optimal intervention effect, moderate-intensity exercise (SUCRA = 71) ranked highest for interventions in adolescents' internet addiction, depression (SUCRA = 70.2), anxiety (SUCRA = 68.4) and light exercise (SUCRA = 67.9) ranked highest for negative moods. However, owing to the limitations of sample size and the quality of individual studies, the strength of evidence needs to be further validated by more standardised, high-quality studies.
