INTRODUCTION: Amidst the COVID-19 pandemic, there has been a global surge in mental health challenges. This study (PROSPERO CRD42023443860) aimed to investigate the impact of exercise on individuals' mental health through systematic evaluation and meta-analysis to develop a scientific exercise program. METHODS: We systematically searched the literature up to August 2023 using PubMed, Web of Science, and SCOPUS. The Cochrane Risk Assessment Tool gaged the methodological quality of the included literature. RESULTS: Among the initially identified 10,343 search records, 12 studies were deemed to meet the criteria for systematic review and meta-analysis. Exercise significantly improved anxiety (SMD -0.81, 95% CI -1.10 to -0.52, p < 0.00001), depression (-1.02, 95% CI -1.42 to -0.62, p = 0.0001), stress (-1.05, 95% CI -1.33 to -0.78, p < 0.00001), and quality of life (1.11, 95% CI 0.81 to 1.41, p < 0.00001). Subgroup analyzes indicated that a single exercise session lasting 30 to 40 min had the most pronounced effect on reducing anxiety (-1.29, 95% CI -1.12 to -0.86, p < 0.00001) and depression (-1.76, 95% CI -2.24 to -1.28, p < 0.00001). Similarly, an exercise frequency of 3 to 5 times per week yielded the greatest benefits for anxiety (-1.31, 95% CI -2.15 to -0.46, p < 0.00001) and depression (-1.27, 95% CI -2.11 to -0.41, p = 0.0003). Notably, exercise exhibited its most significant impact on depression improvement in the 40 to 64 age group (-1.32, 95% CI -1.78 to -0.86, p < 0.00001). Moreover, exercise notably enhanced anxiety levels among individuals in middle and upper-income brackets (-0.99, 95% CI -1.11 to -0.87, p < 0.00001). CONCLUSION: Exercise alleviated anxiety disorders, depression, stress levels, and quality of life during the COVID-19 pandemic. The most significant impact on anxiety and depression improvement is achieved by engaging in 30 to 40 min of exercise sessions, 3 to 5 times per week.

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