It doesn’t take a lot of exercise to fight depression
Recommended levels of exercise in the
United States, according to the US Centers for
Disease Control and Prevention, include aerobic
activity at moderate levels (such as a brisk walk)
[5] for 2.5 hours a week, along with a workout of all
major muscle groups twice a week.
Alternatively, a person can choose a vigorous
aerobic exercise, such as running, for 1.25 hours
each week, along with the same amount of
[10] strength training. Moderate to vigorous exercise
is good for us, according to the CDC. It improves
sleep; lowers blood pressure; protects against
heart disease, diabetes and cancer; reduces
stress; boosts mood; and fights anxiety and
[15] depression. But in today’s busy world, many
people find it difficult to fit in a jog or a visit to the
gym. Add depression to the mix, and the
motivation for exercise drops even further,
experts say.
[20] Meta-analysis, published in the journal
JAMAPsychiatry, looked at 15 studies involving
over 190,000 people to determine how much
exercise was needed to reduce depression. Adults
who did activities equivalent to 1.25 hours of
[25] brisk walking per week had an 18% lower risk of
depression compared with those who did not
exercise, the study said. Moving up to an
“activity volume equivalent to 2.5 hours of brisk
walking per week was associated with 25%
[30] lower risk of depression,” the study authors said.
The benefits were strongest when a person
transitioned from being a couch potato to adding
movement to the day. However, exercising over
the recommended levels did not provide any
[35] additional benefits. A study published in 2020
found that even light exercise helped protect
children against developing depression. The
2020 study revealed that 60 minutes of simple
movement each day at age 12 was linked to an
[40] average 10% reduction in depression at age 18.
The types of movement included running, biking
and walking, as well as activities like doing
chores, painting or playing an instrument.
http: www.cnn.com. Acesso em 19 abril 2022 (adaptado).
According to CDC moderate to vigorous exercise
