The power of exercise to reduce depression
A recent evidence review published by The BMJ shows that exercise such as walking, jogging, yoga, and strength training can be effective in relieving depression. This conclusion is supported by data from 218 studies examining the relationship between exercise and depression, involving more than 14,000 participants. This review suggests that exercise, whether of low or high intensity, can be beneficial, and the benefits increase the more active you are. The findings suggest that exercise should be a core part of the treatment of depression, alongside psychotherapy and drugs.
Exercise: an effective treatment for depression
The World Health Organization estimates that depression is a global health concern, affecting more than 300 million people worldwide. New BMJ study suggests different types of exercise, including walking, jogging, yoga, tai chi, aerobic exercise, and strength training, may be as effective as therapy in treating depression doing. Although the intensity of exercise plays an important role, even simple activities such as walking can have a positive impact.
In the studies analyzed, goal setting and activity tracking did not appear to increase the benefits of exercise, but support and accountability were considered valuable. Joining a fitness group or hiring a trainer was recommended to increase motivation. Making activities fun and having a back-up plan were also emphasized to overcome potential barriers to regular exercise.
The impact of exercise on different demographics
The study also found gender- and age-specific effects, with strength training having more pronounced results in women, and yoga and qi gong being more beneficial in men. Yoga was more effective in older people, but strength training was more effective in younger people. Additionally, the benefits of exercise were found to be similar regardless of the presence or absence of other health conditions and across different levels of depression severity.
Exercise and its role in clinical practice guidelines for depression
The authors of this review suggest that this finding should prompt a re-evaluation of clinical practice guidelines for depression. They suggest that exercise, especially vigorous exercise, should be included as a core treatment alongside psychotherapy and medications. Although the quality of the evidence is low, the authors recommend exercise as an alternative or adjunct to other established interventions. Additionally, incorporating exercise into your treatment plan may reduce the physical health risks associated with depression.
Notes
Despite these promising findings, the authors emphasize the need for more high-quality studies to validate their results. There’s also the caveat that while exercise has meaningful benefits, it may not be completely helpful for people with more severe depression.
conclusion
Overall, emerging evidence suggests that incorporating physical activity into daily life, such as brisk walks, yoga sessions, and strength training, can have significant benefits for mental health, particularly for reducing symptoms of depression. This study highlights the importance of considering exercise as part of a comprehensive treatment plan for depression, but more research is needed to strengthen this evidence.
