Even small amounts of physical activity can significantly reduce the risk of depression, according to new data analysis. (KieferPix, Shutterstock)
Estimated read time: 3-4 minutes
Washington — Get up and move — Even small amounts of physical activity, such as active walking, can significantly reduce your risk of depression, according to new data analysis.
“Most benefits are realized when moving from inactivity to at least some activities,” the study author writes.
According to the US Centers for Disease Control and Prevention, recommended exercise levels in the United States include moderate levels of aerobic exercise (such as active walking) and two training sessions for all major muscle groups. .. week.
Alternatively, you can opt for intense aerobic exercise, such as running, for 1.25 hours each week, with the same amount of strength training.
According to the CDC, moderate to strenuous exercise is good for us. It improves sleep. Lowers blood pressure; protects against heart disease, diabetes and cancer. Reduces stress. Raise your mood; fight anxiety and depression.
However, in today’s busy world, many find it difficult to adapt to jogging or visiting the gym. Experts say that adding depression to the mix further reduces motivation for exercise.
Even a little useful
A meta-analysis published Wednesday in the journal JAMAPsychiatry examined 15 studies of more than 190,000 people to determine the amount of exercise needed to alleviate depression.
Studies show that adults who perform activities equivalent to 1.25 hours of active walking per week have an 18% lower risk of depression than adults who do not exercise.
“When you reach the amount of activity equivalent to 2.5 hours of active walking a week, your risk of depression is reduced by 25%,” the study authors said.
Walking three times a week seems to improve your mental health compared to not exercising at all.
– Yale University Adam Checrow
Studies have shown that the benefits were greatest when people moved from couch potatoes to adding movements of the day. However, exercising beyond the recommended level had no additional benefit.
“Therefore, our findings are important new for healthcare professionals who make lifestyle recommendations, especially for inactive individuals who may perceive current recommendations (of exercise) as unrealistic. It makes sense, “the author writes.
preliminary survey
A study published in 2018 found similar results. The number of days of mental health deterioration in people who exercised has decreased by about 43%.
“Walking three times a week seems to improve mental health better than not exercising at all,” research author Adam Checrowd, an assistant professor of psychiatry at Yale University, told CNN at the time.
According to a 2018 study, exercising in 45-minute sessions 3-5 times a week was most beneficial for improving mental health. But even doing household chores has reduced mental health days by about 10%, the study says.
According to a study published in 2020, even light exercise helped protect children from the onset of depression. A 2020 study found that a simple movement of 60 minutes daily at age 12 was associated with an average 10% reduction in depression at age 18.
The types of movement included running, cycling, walking, as well as activities such as chores, painting, and playing musical instruments.
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