Feeling depressed? This exercise could perk you right up.
Recent research from the Queensland University of Technology reveals that middle-aged women who walked for 200 minutes per week felt more emotionally strong, had fewer symptoms of depression, and had more energy, all benefits that improved their psychological well being.
For researcher Kristiann Keesch, the findings could mean using alternative ways to treat depression, something seriously lacking in the medical community.
“With depression so prevalent, there is an urgent need to identify treatments, including non-medical options that people can do themselves,” says Keesch, who serves as a senior lecturer at the Queensland University of Technology. “In fact, physical activity may have an even greater effect on psychological health-related quality of life in women in their 50s and 60s who are depressed.”
In the study, which was recently reported in the American Journal of Preventive Medicine, researchers analyzed data from surveys conducted in 2001, 2004, 2007, and 2010, which specifically looked at exercise habits and a person’s mental and physical health. Here they specifically looked at over 1,900 women born between 1946 and 1951, an age range where women tend to have more depression symptoms.
Looking at their exercise habits, researchers found that exercise of any kind helped lower physical and mental health issues for these women, including pain and mental fatigue. But what really helped them was walking, and a lot of it–around 200 minutes per week significantly reduced their depression symptoms.
It’s not nearly as much once you divide it out, though, say health experts: 200 minutes per week equals around 28 minutes per day, something most women can do.
“It does improve quality of life,” says Jadhukar Trivedi, a Betty Jo Hay Distinguished Chair in Mental Health at the University of Texas Southwestern Medical Center. “That is not a new finding but there remains skepticism in the culture that walking really does anything for depression or vitality–and this shows that it does. [The study focuses on] the very age where risks (for depression) are high.”
One struggle still remains, however–getting these women to commit to an active lifestyle. That, health experts agree, still needs to be addressed.
“More and more of these larger prospective studies are beginning to show that people with depression benefit from this,” says Trivedi.
What This Means For You
It’s undoubtedly one of the hardest challenges women face: Chronic depression. However, fighting the battle now could be as simple as walking more–though, getting started with this habit is easier said than done, researchers admit.
This shouldn’t be used to replace other therapies used to treat depression, however, warn experts; while it can help with depression, it isn’t intended as a cure.
Readers: What else do you do to deal with depression?
Sources:
This Simple Exercise Can Improve Depression Symptoms Long Term (Study) – HuffingtonPost.com
Physical Activity, Walking, and Quality of Life in Women With Depressive Symptoms – AJPMOnline.org
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