Worldwide, millions have been diagnosed with depression. The World Health Organization reveals that over 3.8% of adults globally have some form of depression (mild, moderate, or severe). Although there’s no cure for depression yet, medicines and exercise have been recommended by health professionals to improve mood and well-being. But researchers have found that intense exercise improves moods, especially in patients diagnosed with major depressive disorder (MDD). Here’s the latest study on how exercise is good for depression.
The Study
The Challenge
Researchers Meyer et al. published a study in the journal of Psychology of Sport and Exercise. They have discovered that no research has yet shown the effects of exercise related to a few of the main causes of depression, primarily anhedonia (no longer feeling pleasure) and cognitive abilities.
Research and Methodology
Thirty volunteers participated in the study. They had to rate their mood states, anhedonia (through a scale), and cognition before, during, and after the exercise. The researchers also included a Stroop color and word test to test the volunteers’ cognitive abilities.
The Result
The researchers found that several volunteers had already experienced their moods improving during the exercise. They also revealed that anhedonia had lifted but eventually returned after 75 minutes. As for their cognitive ability, researchers observed that reaction times were fast during exercises. However, participants’ cognitive abilities had dropped, which led them to become slow (with their reaction times).
The effects of exercise last up to 75 minutes post-exercise. It could go even longer.
Another particular effect of the study is motivation. They disclosed that despite the promising results for several participants, it’s not enough to motivate participants to stick to exercise. However, the researchers are hopeful that the improved mood can last longer than 75 minutes and would be helpful to those diagnosed with depression.
The researchers aim to do a similar study in the future, which will help them identify the times’ participants’ moods start to decline.
Exercise IS Good for Depression
As the great Elle Woods said, “Exercise gives you endorphins. Endorphins make you happy.” Although, instead of happiness, doctors would say the phrase, feel good.
Meyer et al.’s research isn’t the only study that has demonstrated that exercise has been helpful in boosting moods, especially for those diagnosed with MDD.
There have been thousands of studies published since 2019 about exercise and depression. A study by Hu et al. compiled 100+ studies on exercise and depression. They found that most studies support the link between exercise and its impact on decreasing depressive symptoms.
Is there a specific workout you should do to help you feel good?
The internet’s greatest friend (or foe) when it comes to checking symptoms, WebMD suggests biking, dancing, swimming, moderate jogging, and yoga can help with depression.
Saeed et al. compiled all related studies that suggest which activities can help with depression. Aside from those mentioned before, Tai Chi, Qi Gong, and meditation are also interventions that aid in decreasing depressive symptoms. Based on their research, yoga has more positive effects as compared to exercise. Not only that, but meditation combined with other methods mentioned here, can also have a positive outcome on a patient.
At the end of the day, anyone with a depressive disorder can decide which is the best form of physical intervention that will help boost their mood. Most health professionals would agree that exercise is the best option for alleviating depressive symptoms. Dr. Miller from Harvard says it can also help with physical well-being. And for those who have trouble starting, he says they can start with a few minutes at a time and then eventually increase the time. Plus, it’s also all about finding an enjoyable exercise for you.
Getting Help
If you need or you know someone who needs help getting treatment, you can visit the following websites:
National Institute of Mental Health – https://www.nimh.nih.gov/health/find-help
PsyCom – https://www.psycom.net/get-help-mental-health
United for Global Mental Health – https://unitedgmh.org/mental-health-support
