Depression & Anxiety
Moving Towards Mental Wellness: How Physical Activity Can Help with Depression and Anxiety
Age as a Factor
Physical activity has been shown to help with depression and anxiety in adults with chronic diseases, including respiratory diseases, heart disease, and cancer. In a study from the British Journal of Sports Medicine, the authors found that physical activity was a better treatment for symptoms of depression than usual care in patients with chronic diseases (Béland et al., 2020).
Physical activity is also useful for teenagers with high levels of anxiety and depression. In a recent study from the Journal of Affective Disorders, adolescents admitted to a psychiatric hospital due to depression or anxiety had reduced symptoms and improved heart health if they engaged in a structured exercise program (Philippot et al., 2022).
In 2021 the journal Frontiers in Public Health published a study that was done with older adults. Those that participated in physical activity found that they had less depression. They also found an improvement in their heart function, body movement, balance, and flexibility. These improvements reduced the chances of falls, relieved pain, and improved certain medical conditions such as stroke, diabetes, and heart disease (You et al., 2021).
Clearly, the benefits of physical activity and exercise on mental health are not limited to one group of people. These studies reveal that physical activity has a positive effect no matter what a person's background is or the health issues they experience.
How Much PA is Enough ?
Depression is the leading cause of mental health-related disease and disability worldwide, affecting almost 280 million people. It has been found that 11.5% of depression could be prevented if all adults achieve at least 1.5 hours of moderate physical activity a week. Physical activity can be done in numerous different forms, such as performing light house work, walking, running, weight lifting, etc. The World Health Organization advises 150-300 minutes of moderate intensity activity or 75-150 minutes of vigorous intensity activity per week. However, it has been found that participating in as little as half of these recommended guidelines can help lower the risk of depression by 18% (Pearce et al., 2022).
Physical and Mental Benefits of Exercise with Depression
Exercise is an effective way to improve a number of health problems. A common issue that everyone suffers from is stress in varying degrees. Stress has been known to create chronic health problems and can often lead to depression as well as inflammation throughout the body. Research has shown that exercise can reduce stress and inflammation, in addition to alleviating depressive symptoms. It can also produce antioxidant enzymes, which help the body dispose of harmful by-products that can be brought upon by stress. This helps the body to repair itself and fight off infections.
While physical activity is important, socializing is also an important factor when it comes to depression. Exercising can help expand a person's social network. Expanding someone's social network gives that person a chance to socialize and exercise with people which increases social support. Research has shown that people with a good social support network were more likely to maintain physical activity than those who did not have a support system. This same support system can also reduce symptoms of depression and increase self-esteem (Kandola et al., 2019).