A new review from researchers at the University of Cambridge shows that those who exercise are less likely to develop depression, even if they exercise less than the recommended amount.
The Department of Health and Human Services recommends that adults participate in 2 ½ to 5 hours of moderate activity per week or one hour and 15 minutes to 2 ½ hours of vigorous aerobic exercise per week or some combination of the two.
adults who took a quick walk exercising for what amounted to 2 ½ hours per week were less likely to develop depression than those who did not exercise at all, the study found.
But even those who exercised less fared better than those who didn’t exercise at all, according to the researchers.
“In this study, relatively small doses of physical activity were associated with substantially lower risks of depression,” the study says.
The researchers analyzed 15 studies with almost 200,000 participants.
Those who got about half the recommended amount of physical activity per week had an 18% lower risk of depression compared to adults who didn’t exercise, the study says. Participants who got the recommended amount of exercise had a 25% lower risk of depression than those who didn’t. Exercising more than the recommended amount had little effect on depression risk, according to the researchers.
Many aspects of exercise can improve mental health; for example, exercising can increase circulation to the brain and activate the central nervous system, leading to what many refer to as a “runner’s high,” the study says. More exercise can also lead to better physical health and better body image, which can make a person more sociable, the researchers say.
Nearly 5% of adults in the US report regular feelings of depression, according to the Centers for Disease Control and Prevention.
Among study participants, researchers estimate that 1 in 9 cases of depression could have been prevented if everyone had adhered to recommended exercise guidelines, the study says.
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