It doesn't take a lot of exercise to fight depression, study says

 

Recommended levels of exercise in the United States, according to the US Centers for Disease Control and Prevention, include aerobic activity at moderate levels (such as a brisk walk) for 2.5 hours a week, along with a workout of all major muscle groups twice a week.

Alternatively, a person can choose a vigorous aerobic exercise, such as running, for 1.25 hours each week, along with the same amount of strength training.

Moderate to vigorous exercise is good for us, according to the CDC. It improves sleep; lowers blood pressure; protects against heart disease, diabetes and cancer; reduces stress; boosts mood; and fights anxiety and depression.

 

But in today's busy world, many people find it difficult to fit in a jog or a visit to the gym. Add depression to the mix, and the motivation for exercise drops even further, experts say.

 

 

About 1.25 hours of brisk walking per week could yield an 18% lower risk of depression compared with not exercising, according to a new meta-analysis.

Every little bit helps

The meta-analysis, published Wednesday in the journal JAMA Psychiatry, looked at 15 studies involving over 190,000 people to determine how much exercise was needed to reduce depression.

Adults who did activities equivalent to 1.25 hours of brisk walking per week had an 18% lower risk of depression compared with those who did not exercise, the study said.

Moving up to an "activity volume equivalent to 2.5 hours of brisk walking per week was associated with 25% lower risk of depression," the study authors said. 

 

 

The benefits were strongest when a person transitioned from being a couch potato to adding movement to the day, the study said. However, exercising over the recommended levels did not provide any additional benefits.

"Our findings therefore have important new implications for health practitioners making lifestyle recommendations, especially to inactive individuals who may perceive the current recommended target (of exercise) as unrealistic," the authors wrote.