Get up and move! According to a new analysis of data, even small amounts of physical activity, such as brisk walking, can significantly reduce the risk of depression. Most benefits are perceived when moving from a sedentary lifestyle to some activity. Check out in this article how dedicating a few minutes of your day to exercise can help fight depression.
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Learn how physical exercise can help fight depression
In the hectic and fast-paced world we are living in, many people find it difficult to find time to do some physical activity. This, together with everyday stressors for thousands of people, results in emotional and psychological problems, such as panic, anxiety disorder and depression.
Moderate to vigorous exercise is a key to breaking out of this cycle, as it has many health benefits. It helps improve sleep quality, lowers blood pressure, protects against heart disease, diabetes and cancer, reduces stress, improves mood, and fights anxiety and depression.
See the constancy of exercise indicated by studies
According to recent surveys done in the United States, recommended levels of exercise include aerobic activity moderate (such as a brisk walk) for 2.5 hours a week, as well as a muscle-toning workout twice a week week.
Alternatively, a person can choose vigorous aerobic exercise, such as running, for 1.25 hours a week, along with the same amount of strength training. Adults who did this practice had an 18% lower risk of depression than those who didn't exercise, according to the studies.
Additionally, increasing an amount of activity equivalent to 2.5 hours of brisk walking per week was associated with a 25% lower risk of depression, the researchers found. The benefits were strongest when someone went from being a couch potato to adding movement to their day, according to the study.