Study Finds Moderate Exercise Can Lower Risk of Depression for People with Chronic Conditions
A new study has found that as little as 20 minutes of moderate physical activity a day, five days a week, can significantly lower the risk of depressive symptoms for people over the age of 50 who have chronic conditions often linked to depression, such as diabetes, heart disease, and chronic pain. The study, conducted by researchers at the Physical Activity for Health Research Centre at the University of Limerick in Ireland, followed more than 4,000 Irish adults with an average age of 61 for 10 years.
According to Diabetes UK, people with diabetes are twice as likely to develop depression, and a 2017 study found that heart disease patients are twice as likely to die if they develop depression after their diagnosis. Additionally, up to 85% of people with chronic pain experience severe depression, according to another 2017 study. However, the study found that even for people without chronic disease, moderate to vigorous exercise for two hours a day was necessary to see improvement in depressive symptoms.
Moderate physical activity, defined as an activity that “takes your breath” so that it is hard to speak while doing it, includes activities such as brisk walking, bicycling, dancing, playing tennis, or running up and down stairs. Increasing the exercise level to vigorous activities like jogging or running can reduce the time needed for exercise, according to the US Centers for Disease Control and Prevention.
Lead study author Eamon Laird emphasized the significance of the study’s findings. He explained that while the research does not support reduced activity levels in any population, it suggests that even lower doses of exercise may protect mental health over time in older adults. The study is the first and largest investigation of its kind to determine the minimum dose needed to observe a difference in depression.
The study found that the more time people spent exercising, the better the results. Those who moderately exercised for 20 minutes a day, five days a week, had a 16% lower rate of depressive symptoms and a 43% lower risk of major depression compared to those who did not exercise. Those who exercised two hours a day had a 23% reduction in depressive symptoms and a 49% lower risk of major depression.
However, the study also noted a concerning trend. The overall rate of depression for the entire group rose over the 10 years of the study, from an average of 8% to 12%. Antidepressant use also increased from about 6% to 10%, while rates of exercise declined by about 10% for the group.
The study’s findings align with previous research showing a strong link between exercise and reducing depression. A systematic review and meta-analysis published in 2022 found that brisk walking for just 2.5 hours a week reduced depressive symptoms by 25%, while doing half that amount lowered the risk of depression by 18%. Another large review published in February found that physical activity was 1.5 times more effective at reducing stress, anxiety, and mild-to-moderate symptoms of depression than antidepressant medications or cognitive behavior therapy.
Beyond its mental health benefits, exercise also plays a crucial role in overall health and disease prevention. Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, Colorado, described physical activity as “absolutely magnificent” and emphasized the importance of combining it with a plant-based diet, stress management, sufficient sleep, and social connections for optimal health.
In conclusion, the study highlights the importance of regular moderate physical activity in reducing the risk of depression, especially for individuals with chronic conditions. It suggests that even small doses of exercise can have significant mental health benefits, supporting the idea that exercise is a key component of overall well-being.