{"id":958,"date":"2019-01-29T12:21:15","date_gmt":"2019-01-29T10:21:15","guid":{"rendered":"https:\/\/www.dazzlepop.net\/site\/?p=958"},"modified":"2019-01-28T10:26:07","modified_gmt":"2019-01-28T08:26:07","slug":"can-exercise-prevent-depression-heres-what-the-science-says","status":"publish","type":"post","link":"https:\/\/www.dazzlepop.net\/site\/can-exercise-prevent-depression-heres-what-the-science-says\/","title":{"rendered":"Can Exercise Prevent Depression? Here’s What the Science Says"},"content":{"rendered":"
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Ask anyone who\u2019s ever felt better after a workout, and they\u2019ll tell you that exercise and mental health are related. Science backs up that gut feeling. Many studies have found that physical activity is linked to\u00a0a lower risk of developing depression<\/a>, and better outcomes for people who have it.<\/p>\n

But does exercise actually prevent depression, or are people who don\u2019t have depression simply more likely to be active?<\/p>\n

A new study<\/a>, published in\u00a0JAMA Psychiatry<\/em>, sheds some light on that question. Using genetic data from more than 600,000 adults enrolled in multiple genomic association studies, researchers found \u201cmore evidence than ever before that physical activity does play an important, and likely causal, role in reducing risk for depression,\u201d says Karmel Choi, a clinical and research fellow in psychiatric and neurodevelopmental genetics at Massachusetts General Hospital and a co-author of the study.<\/p>\n

The researchers looked at one or more of several different measures: people\u2019s genomes, their medical histories of depression and depressive symptoms and how much physical activity they got (as measured by wearable fitness trackers and self reports). Comparing this information, they identified several gene variants linked to a person\u2019s likelihood to exercise, and others associated with a person\u2019s likelihood of developing depression.<\/p>\n

People who had genetic markers linked to a greater likelihood of exercising were less likely to develop depression, but people with markers of depression were not less likely to exercise. This finding, they say, suggests that exercise can protect against depression, but depression does not inherently make someone less likely to exercise.<\/p>\n

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\u201cPhysical activity is good for a lot of things,\u201d says co-author Dr. Jordan Smoller, director of the Psychiatric and Neurodevelopmental Genetics Unit at Massachusetts General Hospital. \u201cIt may have benefits not only for all kinds of aspects of your health, but also, it looks like, your risk of developing depression.\u201d<\/p>\n

The new research is only the latest study to say that\u00a0exercise may prevent depression<\/a>. Here\u2019s what else the science says about how exercise affects mental health.<\/p>\n

Exercise may improve depression treatment<\/h2>\n

Exercise is not a cure for mental health issues, and depression itself can be an obstacle to getting enough physical activity. (Despite the findings of the\u00a0JAMA<\/em>study, plenty of anecdotal evidence suggests that many people with depression do find it difficult to exercise, for reasons including antidepressant side effects like fatigue and weight gain, and how difficult it can be to find the energy to exercise.)<\/p>\n

But while exercise is not a perfect solution for depression, studies have shown that it can make a difference.\u00a0One 2018 review of studies<\/a>\u00a0found that physical activity \u2014 specifically resistance training, like weight-lifting \u2014 can reduce symptoms of depression, perhaps even as effectively as conventional treatments like cognitive behavioral therapy and medication for some people. Other studies have found that\u00a0virtually any type of workout<\/a>, from cardio to\u00a0yoga<\/a>, can lessen depressive symptoms.<\/p>\n

It\u2019s still unclear how exercise may achieve these effects, but researchers have theories. Rigorous workouts, like weight-lifting and running, may\u00a0increase blood flow to the brain<\/a>, potentially altering its structure and cellular makeup. Exercise can also trigger the release of mood-boosting endorphins. Yoga\u2019s emphasis on breath work and\u00a0mindfulness<\/a>\u00a0may also play a part.<\/p>\n

You don\u2019t have to exercise a lot to see a difference<\/h2>\n

Research is finding that\u00a0even small amounts of exercise<\/a>\u00a0improve both physical and mental health. \u201cIf instead of sitting down for 15 minutes you ran for 15 minutes, or if instead of sitting down for an hour you walked briskly for an hour, that\u2019s the level of activity that might actually make a difference,\u201d says Stoller, co-author of the new\u00a0JAMA\u00a0<\/em>study.<\/p>\n

Using data from more than 1.2 million U.S. adults,\u00a0a large study from 2018<\/a>found that people could achieve better mental wellbeing by doing as little as two hours of exercise each week (about 20 minutes per day). It even said that doing too much exercise \u2014 more than six hours per week \u2014 may backfire psychologically.\u00a0One study<\/a>\u00a0from 2017 came to an even more doable conclusion: that just an hour of exercise a week may be enough to prevent depression.<\/p>\n

Your workout doesn\u2019t have to be brutal<\/h2>\n

Finding the motivation to exercise can be easier if you\u00a0expand the definition<\/a>\u00a0of what it means to be active.<\/p>\n

Choi, the\u00a0JAMA<\/em>\u00a0study co-author, says that even \u201cthings like taking the stairs, or walking to the store, or washing dishes, or putting away laundry\u201d \u2014 which people might not view as exercise \u2014 \u201ccould add up together to have beneficial effects on depression.\u201d<\/p>\n

In\u00a0a 2017 study<\/a>, light exercise like walking was actually more beneficial to mental health than vigorous exercise. The recently updated\u00a0federal physical activity guidelines<\/a>\u00a0also say that all types of movement can contribute to meaningful physical and mental health benefits, even if they\u2019re accumulated in tiny chunks.<\/p>\n

If getting to the gym feels like a herculean task, start small. Even a short walk can put you on the path to better mental health.<\/p>\n

Write to\u00a0<\/strong>Jamie Ducharme at\u00a0jamie.ducharme@time.com<\/a>.<\/p>\n

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Source:\u00a0http:\/\/time.com\/5511322\/exercise-depression-mental-health\/?fbclid=IwAR34Dp0cKzhItG6F5-FIKh2m8WMIABx7KBsYVpsiY-5gO4fhEVmXIUoWWzg<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Ask anyone who\u2019s ever felt better after a workout, and they\u2019ll tell you that exercise and mental health are related. Science backs up that gut feeling. Many studies have found that physical activity is linked to\u00a0a lower risk of developing depression, and better outcomes for people who have it. But does exercise actually prevent depression, […]<\/p>\n","protected":false},"author":3,"featured_media":-1,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_vp_format_video_url":"","_vp_image_focal_point":[],"footnotes":""},"categories":[61],"tags":[68,36,50],"class_list":["post-958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-info","tag-information","tag-news","tag-tricks"],"yoast_head":"\nDazzlepop | Can Exercise Prevent Depression? 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