A large and growing body of evidence finds that exercise may relieve symptoms of depression.
An updated systematic review finds exercise is as effective as therapy and medication for treating depression.Source: Tom Wang / Adobe Stock Have you ever felt that mental boost that comes after a session at the gym, an exercise class, or a walk around your neighborhood? A large and growing body of evidence finds that exercise may relieve symptoms ofare the go-to treatments.
But medications can be expensive and lead to side effects, and therapy is not accessible to everyone. finds exercise is equally effective at reducing symptoms of depression compared to medicine or talk therapy. The review, led by researchers at the University of Lancashire and supported by the United Kingdom's National Institute for Health and Care Research, analyzed data from 73 randomized controlled trials involving nearly 5,000 adults with depression. The researchers found that exercise is moderately effective at reducing symptoms of depression compared with no treatment. When compared with talk therapy or antidepressant medications, exercise showed similar effects., similar to many antidepressant medicines. Exercise also triggers the release of brain growth factors, which help the brain to adapt and change. What’s the best way to incorporate this into your life? The updated review found that light to moderate intensity of exercise was more beneficial than vigorous workouts. Completing between 13 and 36 exercise sessions in total was associated with greater improvements in depressive symptoms. No single type of exercise clearly outperformed others, and combining different types of aerobic activity and resistance training appeared more effective than aerobic exercise alone. Experts say it’s best to start small and work your way up; even just going for a daily walk can help improve symptoms at first.is a critical aspect to maintaining a regular exercise routine. Finding a friend to meet for a regular workout can help you to stick with it. This new review adds to the mountains of evidence we have about the benefits of exercise. We already know that exercise While the evidence is conclusive, the review article did have a few limitations. Most studies included relatively small numbers of participants—fewer than 100 people—making it difficult to draw firm conclusions. Many studies also had methodological weaknesses in their research design. Additionally, most studies only measured outcomes at the end of treatment without longer-term follow-up, so the duration of exercise's benefits remains unclear. Some forms of exercise that may benefit people with depression—including yoga, qigong, and stretching—were not included in the analysis and represent areas for future research.at Cornell University is focused on using research findings to improve health and well-being of people at all stages of life.Self Tests are all about you. Are you outgoing or introverted? Are you a narcissist? Does perfectionism hold you back? Find out the answers to these questions and more with Psychology Today.
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