The number of depressed women may be reduced by 19% if they exercised an extra 30 minutes per week or walked an extra 5,000 steps each day. A new study indicated that roughly one in five cases of the condition might be avoided by making even minor alterations to exercise on a weekly basis.
Regular exercise has been suggested as a means to boost mental health and lessen the likelihood of developing depression and its accompanying symptoms, but studies rarely attempt to quantify how big of an effect this may have. This study was undertaken in South Africa by Discovery Vitality,; because women are roughly twice as likely to be diagnosed with depression as males.
Nearly 50,000 Discovery Vitality members between 2013 and 2015 who had not been diagnosed with depression at the outset of the trial were analyzed in a study that was recently published in the International Journal of Physical Medicine & Rehabilitation. In this study, participants wore activity trackers that recorded their workouts and their attendance at fitness-related events; they have rewarded points for their efforts based on the time and intensity of their workouts. The participants’ exercise routines and rates of clinical depression were compared.
Findings
Specifically, the study found that increasing exercise from low to moderate intensity for 30 minutes per week reduced the risk of depression in women. This would correspond to walking at a speed of at least 5.5 kilometers per hour, swimming at a speed of at least 1.5 kilometers per hour, or cycling at a speed of at least 10 kilometers per hour. It’s a lot like going to the gym to work out. Participants’ fitness levels were low, to begin with across the board, but the study didn’t specify which baseline was used. The current recommendations in the United States are to engage in at least two days of strength training and 150 minutes of moderate-level activity per week or 75 minutes of high-intensity activity per week.
Due in part to a smaller sample size (depressed males are less likely to be included in the study in the first place) and the fact that the study focused on women (who were more likely to be diagnosed with depression), the study failed to establish a meaningful correlation between exercise and depression relief in men. However, prior research indicates that regular physical activity has positive effects on mental health for people of both sexes.
Although exercise is not a panacea for depression, Mabunda is hopeful that this and other studies will normalize the conversation about the importance of taking active measures to safeguard mental health. The authors note that future studies could benefit from controlling for variables such as family history, socioeconomic level, and geographical location in order to determine an individual’s exercise propensity.
