Walking, jogging, yoga and strength training seem to be very effective in relieving depression naturally. The activities can be used either independently or as a supplement to an existing treatment.
A new study involving experts from the University of Seville in Spain has examined the optimal dose and type of physical activity in the treatment of major depressive disorder. The results can be read in the English-language specialist journal “BMJ”.
300 million have depression
It is estimated that more than 300 million people worldwide suffer from depression, the researchers report, citing figures from the World Health Organization (WHO). Psychotherapy and medication are the usual treatment approaches.
In addition, experts recommend making sure you get enough exercise, but it has so far remained unclear how exercise can be used to optimally treat depression, according to the research team.
To answer this question, experts analyzed the available randomized trials comparing physical activity to treat depression with established treatments and control groups.
14,170 people with depression were examined
The experts identified 218 studies in which a total of 14,170 people with depression took part. When evaluating the data, the researchers recorded the type, intensity and frequency of the individual exercise interventions. Possible distortions and influencing factors were also taken into account.
Intensity influences success
It has been shown that even low-intensity activities (e.g. walks or yoga) have a positive effect on the treatment of depression. However, according to the researchers, the benefit appears to be greater the more intense the activity (e.g. interval training) is.
The experts add that dancing was associated with a large reduction in depression, while walking, jogging, yoga, strength training, Tai Chi, Qigong and mixed aerobic exercise led to a moderate reduction in depression compared to the active control group participants.
According to the researchers, exercise and physical activity could also be used to support established forms of treatment and improve their results. For example, a combination of aerobic training and psychotherapy is also associated with a moderate but clinically significant effect.
How gender influences effectiveness
In terms of effectiveness, the results show that walking and jogging were equally effective for men and women. On the other hand, strength training was more effective for women than for men, while men benefited more from yoga or qigong, explains the Tem.
In addition, strength training was generally more effective in younger people, while older people benefited more from yoga.
In general, physical activity appeared to be equally effective in people with and without other health problems and with different baseline levels of depression. This also applied to individual and group exercises, the researchers add.
Why does physical activity reduce depression?
Experts suspect a combination of social interaction, mindfulness and time spent outside in nature as a possible explanation for the positive effect of physical activity on depression.
The results of the study support the inclusion of physical activity in clinical practice guidelines for depression, particularly high-intensity physical activity, the experts continued.
Health systems could offer these treatments as an alternative or complement to other established interventions while reducing the physical health risks associated with depression.
“Primary care physicians can now recommend physical activity, psychotherapy or antidepressants as independent alternatives for adults with mild or moderate depression,” emphasizes study author Juan Ángel Bellón in a press release. (as)
