Study finds yoga, walking, and jogging may help treat depression

A new analysis of more than 200 studies suggests that exercise can be just as effective as therapy at treating depression. Mental health issues, from feelings of anxiety to depression – for instance - can be affected by erratic sugar spikes and blood glucose levels. Akin to how they effect variants of diabetes. Research found that walking, jogging, yoga, and strength training work best at reducing depressive symptoms, especially when the workouts are more intense.

Exercises with the largest impact on depression 

Researchers analysed data from 218 studies with more than 14,000 participants examining the relationship between depression and exercise. The exercise types studied included walking, jogging, yoga, strength training, tai chi, and qigong.

The team discovered that all the exercises were “well tolerated” and effective on their own or when combined with therapy and medications. However, walking, jogging, yoga, and strength training showed the most benefits, with running and interval training the most effective.

Strength training appeared to offer more benefits for women, the researchers found, while yoga and qigong had a more pronounced effect on men.

The researchers also discovered that more vigorous exercise had a greater impact on mood regardless of the length of a workout. However, lower-intensity exercise still resulted in improvement.

What’s behind exercise’s effect on depression? 

Researchers don’t know precisely how exercise eases depression, but one way it likely does is by changing the balance of the brain’s neurotransmitters: Exercise releases the mood regulators dopamine and serotonin.

Beyond physical changes, exercise can create a sense of accomplishment and personal control. Furthermore, exercise is also associated with improvements in sleep, social interaction, and mindfulness, all of which can improve depression.

Finding the ideal workout 

The ideal exercise for people struggling with depression depends on their current routine. While switching up an exercise routine can offer seasoned exercisers benefits, non-exercisers may see their symptoms improve once they begin working out.

To find motivation, can take many forms. Whether planning a step-by step process and enjoying the journey, setting specific goals, seeking support from loved ones, opting for group exercises, monitoring and rewarding progress, and choosing convenient and enjoyable exercises. The list can go on.

People with depression may reap the most benefits from an exercise program that will “push you, at least a little,” but please be aware of the importance of checking with your GP or healthcare provider before changing or starting an exercise routine. A medical professional can help you formulate a workout that's both safe and beneficial.

Extracts taken from Sherri Gordon from www.health.com