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Atlanta — As little as 20 minutes of moderate activity a day, five days a week, risk of depressive symptoms in people over 50 with conditions often associated with depression, such as diabetes, heart disease and chronic pain A new study has shown that it can significantly reduce the found.
People with diabetes have twice the risk of depression, according to Diabetes UK, and a 2017 study found that people with heart disease were twice as likely to die if they developed depression after diagnosis. Another 2017 study found that up to 85% of people with chronic pain experience severe depression.
But people without chronic conditions who participated in the study saw improvements in their depressive symptoms, according to study lead author Eamon Laird, a researcher at the Center for Physical Activity Research for Health at American University. requires two hours of moderate-to-vigorous exercise per day. Limerick, Ireland.
Moderate physical activity is usually defined as “breathing” activity during which speaking is difficult. Examples include brisk walking, cycling, dancing, playing tennis, and climbing stairs. According to the U.S. Centers for Disease Control and Prevention, high-intensity levels of exercise, such as jogging and running, which cause rapid breathing and an elevated heart rate, may reduce the amount of time you spend exercising.
“What is unique about[this study]is that it is the first and largest longitudinal cohort study that seeks to elucidate the lowest dose to observe differences in depression with and without chronic disease.” said Professor Laird. .
“Although we do not advocate reduced activity levels in any population, these findings suggest that even lower than recommended doses are sufficient to protect the mental health of older adults over the long term. It suggests that it is possible,” he added. “Many older people may find it difficult to perform physical activity for a variety of reasons, so these doses may be more achievable.”
10 years of research
The study, published Monday in JAMA Network Open, followed more than 4,000 Irish adults, with an average age of 61, for 10 years. Participants in the Irish Longitudinal Study of Aging were evaluated every two years. They were asked about their physical activity and exercise levels and underwent tests to determine the number of symptoms of depression they exhibited. If symptoms were excessive, they were classified as major depression.
“Symptoms from the questionnaire included difficulty staying aware of what one was doing, sleep disturbances, and feeling depressed even with the help of family and friends. It includes things like feeling,” said Laird. on mail.
Those who suffered a major depressive episode in the previous 12 months were also classified into the major depressive group. An episode is defined as a period of 2 weeks or longer during which she experiences fatigue, sadness or hopelessness, loss of interest in activities or sleep problems, weight gain or loss, suicidal thoughts.
The study found that the more time people spend exercising, the better. The study found that people who exercised moderately for 20 minutes a day, five days a week, had a 16 percent lower risk of developing depressive symptoms and a 43 percent lower risk of major depression than those who did not exercise. .
The study found that those who exercised two hours a day had the greatest benefit, with a 23% reduction in depressive symptoms and a 49% reduction in the risk of major depression.
“The more physical activity you do, the greater the mental health benefits for depression,” Larid said.
Unfortunately, depression rates across the group rose from an average of 8% to 12% over the decade, and antidepressant use increased from about 6% to 10%. However, the motility rate in this group also decreased by approximately 10% during the study period.
Physical activity is really great. Combine this with eating a more plant-based diet, de-stressing, getting enough sleep, and connecting with others, and it’s your magic recipe. It is, as it were, the Fountain of Youth.
– Dr. Andrew Freeman
lower the risk of depression
Lalid said the findings aren’t surprising, pointing to extensive past research that has shown a strong link between exercise and depression relief. A systematic review and meta-analysis published in 2022 found that brisk walking for just 2.5 hours a week reduced symptoms of depression by 25%. The same study also found that consuming half that amount reduced the risk of depression by 18%.
Another large review published in February found that physical activity is considered the gold standard treatment for reducing stress, anxiety, and symptoms of mild to moderate depression. It was found to be 1.5 times more effective than drugs and cognitive-behavioral therapy.
Exercise not only relieves depression, but it is also beneficial for a person’s health. It keeps your body in top shape, works efficiently, and increases its ability to ward off all kinds of diseases.
“Physical activity is really great,” Dr. Andrew Freeman, director of cardiovascular prevention and health at National Jewish Health in Denver, Colorado, told CNN in a preliminary interview.
“When you combine eating a more plant-based diet, de-stressing, getting enough sleep, and connecting with others, it becomes a magical recipe,” he added. “This is the Fountain of Youth, so to speak.”
