Treatment for depression can be complex and financially burdensome.
Seeing a psychologist can burn a big hole in your wallet, and antidepressants can cause withdrawal symptoms so debilitating that some people have to take them indefinitely.
But what if there was one more treatment option you could consider?
There is; it is movement. And new research suggests it may actually be more effective than antidepressants alone.
But what type of things you do and how you do them matters.
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Australian researchers recently Large-scale review of 200 randomized trials About exercise to treat depression. That meant analyzing more than 14,000 people suffering from clinical depression, which is characterized by low mood for at least two weeks.
After concluding that exercise was an effective treatment, the researchers went further and compared specific types of exercise.
So let’s unpack what they found.
And before that, it’s important to note about antidepressants and cognitive behavioral therapy. teeth Although effective for some people, those who want to change their treatment plan should consult their doctor.
Which activities are most beneficial?
walking or jogging, yoga and strength training It is almost as effective as cognitive behavioral therapy and more effective than antidepressants alone.
But you can also narrow it down further.
This review found that yoga and Qi Gong (a Chinese system of physical movement and breathing control) are likely to be more effective for the following conditions: malestrength training is best. woman.
Yoga is somewhat effective older Adults and strength training may lead to greater improvements young patient.
dance It is also great for reducing symptoms of depression.
“I think that’s because there’s social interaction, active exercise and uplifting music, which seems like a very promising research avenue,” said Michael, principal investigator and senior lecturer in psychology at the University of Queensland. Noetel says.
But most of the research on dance has focused on young women, so Dr. Noetel says more diverse research is needed before dance can be promoted more widely.
Interestingly, the review found that stretch It is considered to be the least useful type of exercise in treating depression.
How often should I exercise?
Australian guidelines say 30-40 minutes of supervised group exercise Continue 3 times a week for at least 9 weeks.
But this new review found that it doesn’t matter how many minutes or sessions of exercise people do per week (as long as they get some exercise).
The effects of exercise were the same whether you had mild or severe depression.
However, the intensity of your activity is important. Therefore, the more active the better.
Also, the effects of exercising with others will be greater than exercising alone.
What if I don’t like these exercises?
If you really hate yoga or weight training, there’s no point in pursuing it.
In fact, pushing yourself to do things that don’t give you satisfaction can be counterproductive, says Rhiannon White, a senior lecturer at Western Sydney University who was not involved in this review.
She has been researching the link between physical activity and mental health for 10 years and says it may not be helpful to be overly prescriptive about what kind of exercise people with depression should do.
“If we say, ‘This is the best type,’ but someone doesn’t feel capable of doing it, or they can’t access the activity because of the cost, then exercise is not an option for them. “I don’t think so,” Dr. White said.
“It’s good to know which type is more beneficial, but then we need to guide people to find the type that gives them the greatest sense of accomplishment…It’s not about strength training, it’s about going to the park with the dog. Maybe a walk or a friend.”
Context matters, she says. eEven during exercise time It may change the mental health benefits you receive.
So why is exercise good for depression?
Experts believe there are several reasons.
Depression can send a person into a cycle of isolation. They become socially withdrawn and subsequently have difficulty reintegrating. But you can break that cycle by exercising with others.
Depression can make you feel hopeless and can make it difficult to get out of bed and do the things that are important to you. This can create a guilt loop, which Dr. Noetel says can be broken by providing a sense of accomplishment through exercise.
This is why strength training is so effective because it’s based on repetitions, allows you to set small goals, and makes it easy to track your progress.
There’s also a lot to be said for novel experiences. If you are learning something new, mastering it will give you great satisfaction.
Dr. Noetel suggests this may be why yoga is more effective for men.
“If you think back to my dad, he would never have done downward dog in his life…so it’s about learning something new, and it’s about the cognitive side. is.”
Plus, when you exercise, neurotransmitters like dopamine spike (have you ever had a runner’s high?). This may be why more intense exercise has more powerful effects.
How do I get started?
People experiencing depression may meet the criteria for a Chronic Disease Management (CDM) plan, which could entitle them to up to five free sessions with an exercise physiologist.
Certified exercise physiologists often design programs for people with anxiety, depression, and post-traumatic stress disorder.
“They’ll support you as you start exercising. Five appointments isn’t a lot, but it’s a start, and getting started is often the biggest hurdle,” says Dr. Noetel. Masu.
CDM plans can be arranged by general practitioners, but Dr. Noetel says not many doctors use them to refer people to exercise physiologists, perhaps because the field is relatively new.
Dr White says that unfortunately, many general practitioners do little more than encourage patients to move.
Both experts say it’s important that exercise not be seen as an “add-on” treatment, and that research has shown that patients perform significantly better when given structured exercise programs, rather than just encouragement. It says that there are.
How can I stay motivated?
With depression, there are many days when it is impossible to leave the house, making going to the gym or group classes impractical.
Dr. White says this is why it may be helpful to have a support person, such as a family member or friend, on hand when you go for a walk in your neighborhood on inclement weather.
She says if your symptoms worsen, online exercise videos that you can do at home may be preferable.
“This may not be the best exercise you’ll ever do, but every small step builds a little confidence.”
She suggests keeping in mind three factors that determine whether we feel motivated to exercise.
- Who are you exercising with and whether you feel supported by them?
- sense of competence
- Value and enjoyment of activities
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