Fighting depression with exercise: A meta-analysis shows significant mental health benefits of physical activity.
Depression and exercise
A META-ANALYSIS OF PHYSICAL ACTIVITY AND DEPRESSION associations suggests significant mental health improvements from being physically active. The benefits accrue even at activity levels below public health recommendations.
Today, we explore depression before turning to this new literature review and meta-analysis of how physical activity may help improve mood disorders such as depression.
Depression basics
Depression is a mood disorder characterized by persistent sadness and loss of interest. The Mayo Clinic (USA) explains that a major depressive disorder or clinical depression affects how we feel, think, and behave. The condition can lead to numerous emotional and physical issues.
For many, depression means challenges doing the usual activities of daily living. For others, major depression can make them feel like life is not worth living.
Unfortunately, one cannot simply snap out of depression; long-term treatment (psychotherapy, medicine, or both) is often indicated and can result in significant improvements.
Depression incidence
Depression is common worldwide, with approximately four percent of us affected. This number includes a five percent incidence among adults and nearly six percent among adults over 60.
These statistics translate into about 280 million individuals having depression. The condition can affect an individual’s ability to function at home, school, or work.
At one extreme, depression can lead to suicide, with over 700,000 people dying this way each year. Suicide is the fourth leading cause of death among those ages 15 to 29.
Did you know that more than three-fourths of individuals in low- and middle-income countries never receive treatment for depression? An appropriate diagnosis can be challenging, as can a lack of resources and social stigma.
“Mental pain is less dramatic than physical pain, but it is more common and harder to bear. The frequent attempt to conceal mental pain increases the burden: it is easier to say “My tooth is aching” than to say, “My heart is broken.”
― C.S. Lewis, The Problem of Pain
Depression risk and physical activity
Here’s the question posed by researchers: What is the dose-response association between physical activity and the incidence of depression in adults?
Matthew Pearce, Ph.D., and colleagues performed a systematic review and meta-analysis of 15 prospective studies, including more than two million person-years. Let’s get right to their findings:
There appeared to be an inverse association between physical activity and the incidence of depression, with greater differences in risk at lower activity levels.
How much physical activity do I need to begin to reduce my risk of depression? Adults getting 2.5 hours per week of brisk walking (or its equivalent) had a lower risk of depression than sedentary individuals.
Of course, activity is no guarantee, but it may help you to lower your risk of suffering from depression.
Depression: When to see a doctor
If you feel depressed, please see your doctor or a mental health professional as soon as possible. The Mayo Clinic advises that if you don’t want to seek treatment, talk to a loved one or friend, any health care professional, a faith leader, or someone else you trust.
Emergency help
Thinking about hurting yourself? Please call your local emergency number immediately. Some options if you are having suicidal thoughts include:
- Call your doctor or mental health professional immediately.
- Call a suicide hotline — in the United States. Please call the National Suicide Prevention Lifeline at 1–800–273-TALK (1–800–273–8255).
- Contact a loved one or a close friend.
- Get in touch with someone in your faith community [if you have one].
If someone you know is in danger of suicide or has made a suicide attempt, make sure someone stays with that individual. Immediately call your local emergency. Alternatively, if you think you can do so safely, take the person to the nearest hospital emergency room.
Depression and physical activity: My take
This meta-analysis of associations between physical activity and depression suggests significant mental health benefits associated with being physically active, even if you are at levels below the usual public health recommendations.
The study authors make this remarkable observation: “Assuming causality, 1 in 9 cases of depression might have been prevented if everybody in the population was active at the level of current health recommendations.”
Thank you for joining me today in this look at exercise and depression.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
