Exercise Improves Anxiety & Depression
Anxiety is the most common mental health disorder worldwide. Depression is the leading cause of mental health disease burden, which is the combination of mortality (deaths) and morbidity (suffering from a condition).
Approaches to mental health treatment vary by country. The U.S. tends to start with therapy and medications, where Australia incorporates lifestyle management in the early stages of treatment.
Researchers were interested in the role of exercise in improving anxiety and depression. They conducted a meta-analysis of 97 studies (all randomized controlled trials) with 128,199 participants.
They discovered that:
Exercise is highly effective at improving symptoms of anxiety and depression in adults who are healthy, as well as for those that suffer from a variety of mental and physical health conditions;
The greatest benefits were seen in healthy people, people with depression, and pregnant and postpartum people;
All physical activity was beneficial, including aerobic, resistance, and yoga;
Resistance training had the largest positive effects on depression;
Yoga and other mind-body exercise was the most beneficial for reducing anxiety; and
Moderate-intensity and high-intensity physical activities were associated with greater improvements in anxiety and depression symptoms.
Scientists know that physical activity that adequately raises the heartrate increases brain-derived neurotropic factor (BDNF), serotonin, and norepinephrine in the brain; reduces systemic inflammation; and helps to regulate the fight-or-flight stress system. This explains why higher-intensity exercise results in greater improvements in anxiety and depression symptoms.
Takeaway: Moderate to high-intensity exercise is likely to improve symptoms of anxiety or depression. May is Mental Health Awareness Month, and a great time to consider this beneficial lifestyle approach to feeling better.
Well-being is a journey, not a quick fix.
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Sources
Ben Singh, et al., Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews | British Journal of Sports Medicine (bmj.com),
Major Difference Between Morbidity And Mortality (byjus.com)
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