This method helps treat symptoms of depression. It's free and easily accessible.

 

“An updated review of existing research indicates that physical activity can moderately reduce symptoms of depression, and its effect is similar to psychological therapy. Researchers investigated which types of exercise provide the best results.

 

The review suggests that light to moderate intensity exercise may be more beneficial than intense workouts.

 

A team of researchers from the University of Lancashire analyzed data from 73 randomized controlled trials involving nearly 5,000 adults. The researchers used the Cochrane register, which compiles systematic reviews of research on human health.

How was the study conducted?

 

Depression is one of the most common causes of ill health and disability, affecting over 280 million people worldwide. Standard treatment includes pharmacotherapy with antidepressants, psychological therapy, or a combination of both methods. However, some people seek alternative methods. One of these may be physical exercise. This is a solution that does not involve high costs, is widely available, and provides additional health benefits.

 

In the conducted review, the researchers examined evidence from randomized controlled trials that compared exercise with no treatment or a control intervention, as well as with psychological therapies and antidepressants. Their work updates a review first published in 2008 and most recently updated in 2013.  This updated review, covering the period up to November 2023, included 35 new studies. However, the overall nature of the results remained similar. The review included a total of 73 randomized controlled trials. 69 of these provided data for meta-analyses. The main outcome measured was depression or mood at the end of treatment and at any longer follow-up period. Researchers also assessed treatment acceptability, quality of life, costs, and adverse events.

 

The results of 57 studies, involving 2189 participants, showed that physical exercise may have a moderate benefit in reducing symptoms of depression compared to no treatment or a control intervention. The updated review also compared exercise with other active treatments for depression. 10 studies, involving 414 participants, compared exercise with psychological therapy. Both methods were found to have a similar effect on reducing depressive symptoms. Comparisons with antidepressants also suggested a similar effect, but the researchers acknowledged that the evidence was limited and of low certainty. Long-term effects are also unclear due to a lack of sufficient studies.

 

The review suggests that light to moderate intensity exercise may be more beneficial than high-intensity training.

 

Furthermore, greater improvement in depressive symptoms was observed after completing 13 to 36 exercise sessions.

 

However, the researchers were unable to identify a single best form of activity, although they found that mixed exercise programs and resistance training were more effective than aerobic exercise alone.

 

The analysis did not include forms of exercise such as yoga, qigong, and stretching, which will be areas for future research.

 

According to Prof. Andrew Clegg, the lead author of the study, suggests that the results indicate that physical exercise can be a safe option for managing symptoms of depression. However, he acknowledges that exercise doesn't work equally well for everyone. “Physical exercise can help people with depression, but if we want to find out which types are most effective, for whom, and whether the benefits are sustained over time, we still need larger, high-quality studies. One large, well-conducted study is far better than numerous low-quality, small studies with a limited number of participants,” he added.

 

Sources:

 

www.cochranelibrary.com

 

www.lancashire.ac.uk

 

This article is for informational and educational purposes only and should not replace consultation with a doctor. Before applying any medical advice, you should always consult a doctor.”