Low-Intensity Exercise Reduces Depression
New research has uncovered a significant link between participating in low to moderate intensity exercise and reduced rates of depression. Researchers from Anglia Ruskin University (ARU) conducted an umbrella review of global studies to explore the potential of physical activity as a mental health intervention.
The analysis, published in the journal Neuroscience and Biobehavioural Reviews, found that physical activity reduced the risk of depression by 23% and anxiety by 26%. Notably, there was a particularly strong association between low and moderate physical activity, which included activities such as gardening, golf, and walking, and a reduced risk of depression. However, this strong correlation was not observed with high-intensity exercise.
Physical activity was also significantly associated with a reduced risk of severe mental health conditions, showing a 27% reduction in the risk of psychosis/schizophrenia. These results were consistent across different age groups, genders, and geographical locations.
Lead author Lee Smith, Professor of Public Health at Anglia Ruskin University, emphasized the importance of these findings. “Preventing mental health complications effectively has emerged as a major challenge, and an area of paramount importance in the realm of public health. These conditions can be complex and necessitate a multi-pronged approach to treatment, which may encompass pharmacological interventions, psychotherapy, and lifestyle changes,” said Smith.
Smith highlighted the need for precise exercise guidelines based on the effects of physical activity intensity on depression. “Moderate exercise can improve mental health through biochemical reactions, whereas high-intensity exercise may worsen stress-related responses in some individuals. Acknowledging differences in people’s response to exercise is vital for effective mental health strategies, suggesting any activity recommendations should be tailored for the individual,” he explained.
One of the key takeaways from this study is that even low to moderate levels of physical activity can be beneficial for mental health. This is particularly important because these levels of activity may be more achievable for people who can make smaller lifestyle changes without feeling they need to commit to a high-intensity exercise program.
This comprehensive analysis brought together various studies that consistently showed the positive impact of physical activity on mental health across different demographics and regions. The findings suggest that integrating low to moderate physical activities into daily routines could serve as a feasible and effective strategy to combat depression and anxiety on a broader scale.
The research underscores the role of physical activity as part of a holistic approach to mental health. While pharmacological treatments and psychotherapy remain critical components of mental health care, incorporating physical activity offers a non-invasive, cost-effective, and accessible means to enhance mental well-being. The ability to engage in activities such as walking, gardening, or playing golf provides individuals with practical options to improve their mental health without the need for specialized equipment or environments.
Furthermore, the study provides valuable insights into the relationship between exercise intensity and mental health. High-intensity exercises, while beneficial for physical health, may not offer the same mental health benefits and could potentially exacerbate stress in some individuals. This distinction is crucial for developing tailored exercise recommendations that align with an individual’s mental health needs and preferences.
The consistency of the results across different populations and age groups strengthens the argument for promoting physical activity as a universal mental health intervention. Public health policies could benefit from incorporating these findings to develop programs that encourage low to moderate physical activity, especially in communities where access to mental health services may be limited.
In summary, the research led by Anglia Ruskin University highlights the significant role of low to moderate intensity exercise in reducing the risk of depression and anxiety. By promoting accessible and sustainable physical activities, it is possible to create a positive impact on mental health across diverse populations. This approach, combined with other therapeutic strategies, offers a comprehensive pathway to better mental health and well-being.
Source: Materials provided by Anglia Ruskin University. Content edited for style & length.