Exercise is often listed as one of the things you can do to maybe help yourself if you’re undergoing the symptoms of depression, but just how good is it?
Well, a recent meta-analysis found that not only could exercise be a way to supplement and potentiate the positive effect of anti-depressants, but exercise alone could even be compared to psychotherapy in its effectiveness. (1)
Another meta-analysis found that both aerobic and mixed-type exercise, i.e., cardio and weights, has a “large and significant” effect on depression and that it would take over 1000 negative studies to nullify that finding. (2) While you might assume that those with the mildest symptoms of depression would improve their mood the most, the researchers state that it was actually in those with a major depressive disorder that the positive effect was the greatest. (2)
How much should we do?
A systematic review investigating those variables found that the most used combination was aerobic exercise at 60-80% of maximum heart rate for 30 minutes, and for this to be completed three days a week for a period over 8 weeks. (3)
60%-80% of maximum heart rate is on the mid-high range of the intensity scale. You would be sweating and it would be fairly challenging. The other meta-analysis above agrees with this prescription of intensity, stating that an intensity that is ‘moderate-to-high’ has the most positive effect. (2)
To sum up it up, participation in moderate to high intensity aerobic or mixed-type exercise can have a significant positive effect on depression, and can also be useful in maximising the effect of antidepressant treatment.
Why isn't this common knowledge?
Well...tin foil hat at the ready...one of the papers below suggests that publication bias is at play. (2)
That because of the positive outcome of the studies, they are less likely to be published, and that the actual truth of the benefit of exercise on depression is likely to be vastly underestimated because of this.
So why don't journals want to publish these findings? I'll let you take guesses on that...
Let me know if and how exercise has benefited your own mental health, and what type of exercise you find benefits you the most.
Thanks for reading folks, leave an upvote if you found this in any way interesting or helpful and above all, take care of yourselves.
References
Kvam, S, et al. (2016) 'Exercise as a treatment for depression: A meta-analysis'. Journal of Affective Disorders
Schuch, F.B., et al. (2016) 'Exercise as a treatment for depression: A meta-analysis adjusting for publication bias'. J Psychiatr Res
Perraton L, et al. (2010) 'Exercise parameters in the treatment of clinical depression: a systematic review of randomized controlled trials'. Journal of Evaluation in Clinical Practice
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