Exercise helps reduce the risk of depression
World Mental Health Day on October 10 was used to raise awareness of mental health issues across the globe and once again the importance of sport and exercise in dealing with such challenges was highlighted. There is an abundance of research that illustrates how important exercise can be in dealing with mental health issues and it is accepted that working out is not just a benefit in terms of your physical well-being. It can be vital in terms of self-esteem, reducing stress, keeping your brain healthy and improving productivity among many other things. Following the publication of new research on October 3 this year, we can add to that list the fact that undertaking even a small amount of exercise on a weekly basis can significantly reduce the chances of depression. The study by the Black Dog Institute at the University of New South Wales published in the American Journal of Psychiatry concludes that regular leisure time intensity reduces the risk of depression – and as little as one hour per week can help.
As little as one hour can be significant
The findings of this study highlight the belief held by many experts and the importance of the research is highlighted by lead author Dr Samuel Harvey who states:
We’ve known for some time that exercise has a role to play in treating symptoms of depression, but this is the first time we have been able to quantify the preventative potential of physical activity in terms of reducing future levels of depression
The researchers analyzed both the exercise habits and symptoms of anxiety and depression among 33,908 adults in Norway over an 11 year period, and the numbers involved ensured that this was one of the most extensive research projects of its kind. The authors presented very interesting findings by concluding that those who hadn’t taken exercise had a 44% higher risk of developing depression compared to those who undertook weekly exercise. What is also interesting is that fact that working out for as little as one hour can significantly reduce the risk of depression. As a result, it was estimated that 12% of future cases of depression could have been prevented if all participants had engaged in at least 1 hour of physical activity each week, prompting Dr Harvey to state:
These results highlight the great potential to integrate exercise into individual mental health plans and broader public health campaigns. If we can find ways to increase the population’s level of physical activity even by a small amount, then this is likely to bring substantial physical and mental health benefits
How exercise can improve mental health
We have seem from past research that there are many reasons why exercise helps improve our mental health and many of those are described in 13 Mental Health Benefits Of Exercise with Sophia Breene outlining them as follows:
- Reduce Stress: Exercise increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress
- Boost Happy Chemicals: Exercise releases endorphins, which create feelings of happiness and euphoria
- Improve Self-Confidence: On a very basic level, physical fitness can boost self-esteem and improve positive self-image
- Enjoy The Great Outdoors: Exercising in the great outdoors can increase self-esteem even more
- Prevent Cognitive Decline: Exercise can help shore up the brain against cognitive decline that begins after age 45
- Alleviate Anxiety: The chemicals that are released during and after exercise can help people with anxiety disorders calm down
- Boost Brainpower: Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking and learning
- Sharpen Memory: Exercise increases production of cells in hippocampus responsible for memory and learning
- Help Control Addiction: Exercise can help in addiction recovery
- Increase Relaxation: For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia
- Get More Done: Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers
- Tap Into Creativity: A heart-pumping gym session can boost creativity for up to two hours afterwards
- Inspire Others: Studies show that most people perform better on aerobic tests when paired up with a workout buddy
Exercise is more than aerobic capacity
The benefits of exercise are summed up in The Mental Health Benefits of Exercise as follows:
Exercise is not just about aerobic capacity and muscle size. People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges
References
No Sweat: Small Doses of Exercise May Ward Off Depression By Jasmin Malik Chua
13 Mental Health Benefits Of Exercise By Sophia Breene
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