2023-07-23 07:55:46
Dubai, United Arab Emirates (CNN) — A new study finds that 20 minutes of moderate activity a day, five days a week, may significantly reduce the risk of depressive symptoms in people over the age of 50, who often suffer from diseases related to depression, such as diabetes, heart disease, and chronic pain.
According to the British Journal of Diabetes, people with diabetes are twice as likely to develop depression. And a 2017 study found that heart patients are twice as likely to die if they become depressed following being diagnosed. About 85% of people with chronic pain experience severe depression, according to another study conducted in 2017.
However, people who took part in the study without a chronic disease needed to do two hours of moderate to vigorous exercise a day in order to see an improvement in depression symptoms, according to lead study author Eamonn Laird, a researcher at the Physical Activity Center for Health Research at the University of Limerick, Ireland.
Moderate physical activity is usually defined by the US Centers for Disease Control and Control (CDC) as activity that “takes your breath away” and makes it difficult for you to talk while doing it. It includes brisk walking, cycling, dancing, playing tennis, or running up and down stairs. If the level of exercise is increased to a more vigorous level such as jogging or running, breathing becomes rapid and heart rate increases, then the time you spend exercising can be reduced.
“What’s unique (related to this study) is that it’s the first and largest longitudinal group investigation, with and without chronic disease, to try to find a minimal amount of short exercise in order to see differences in depression,” Laird said.
“We are not advocating for a reduction in activity levels in any population, but these findings suggest that even a duration lower than that recommended may protect mental health over time in older adults.” “These shorter periods may be more achievable because many older adults may find it difficult to do physical activity for a wide number of reasons.”
10-year study
The study, published in the journal JAMA Network Open Monday, followed more than 4,000 Irish adults with an average age of 61 for 10 years. The participants, who were part of the Irish Longitudinal Study on Aging, were assessed every two years. They were asked regarding their physical activity and exercise levels, and they underwent tests with the aim of identifying symptoms of depression that they had. If they were severe, they were classified as suffering from major depression.
“Examples of the symptoms included in the questionnaire were: did you have difficulty concentrating on what you were doing; did you sleep disturbed; did you feel that you might not get rid of depression even with the help of your family and friends, and other things,” Laird told CNN.
Those who had experienced a major depressive episode in the past 12 months were also placed in the major depression group. A depressive episode is defined as a period of two weeks or more during which a person feels tired, feels sad and hopeless, loses interest in sporting activities, has trouble sleeping, gains or loses weight, or thinks of suicide.
The study found that the more time people spent exercising, the better. She pointed out that people who exercised moderately for 20 minutes a day, five days a week, had a 16% lower rate of depressive symptoms, and a 43% lower risk of developing major depression compared to those who did not exercise.
The study reported that those who exercised for two hours a day benefited the most, with a 23% reduction in depressive symptoms and a 49% lower risk of major depression.
“The longer the period of physical activity, the greater the mental health benefits of depression,” Lared said.
Unfortunately, within 10 years, the overall rate of depression had increased for the entire group, from an average of 8% to 12%, while antidepressant use had increased from regarding 6% to 10%. However, exercise rates also decreased by 10% for the group over the duration of the study.
The results are not surprising
The study’s findings were not surprising, Lared said, citing extensive previous research showing a strong link between exercise and a reduction in depression. A systematic review and meta-analysis published in 2022 found that brisk walking for just 2.5 hours per week reduced symptoms of depression by 25%. The same study also found that walking half that time reduced the risk of depression by 18%.
Another large review published in February found exercise to be 1.5 times more effective in reducing stress, anxiety, and mild to moderate depressive symptoms, compared to antidepressant medication or cognitive behavioral therapy, which is considered standard treatment.
And exercise affects a person’s health more than just relieving depression. It keeps the body in perfect condition, allowing it to function efficiently and do a better job at warding off diseases of all kinds.
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