People who train only 30 minutes a day are up to 17% less likely to get a depression – even if they are genetically vulnerable
- Four hours of weekly exercise can reduce the risk of depression by 17 percent
- But the Massachusetts scientists also discovered that only 30 minutes a day will help
- Aerobic exercise is not the only means, yoga and stretching can also be useful
Regular exercise can dramatically lower your chances of depression, even if you are at genetic risk.
Scientists discovered that adults who trained four hours a week were 17 percent less likely to develop mental health status.
Even just 30 minutes of physical activity a day can have a positive effect, Harvard University researchers discovered.
And activities such as yoga and dance classes seemed to offer as many benefits as sweating in the gym.
Four hours of weekly training can reduce the risk of depression by as much as 17 percent, but even just 35 minutes a day helps prevent the blues (file photo)
Dr. Carmel Choi and colleagues collected data from nearly 8,000 participants in the Partners Healthcare Biobank.
The Biobank is a long-term research program designed to help scientists understand how genes influence health outcomes.
When they registered with the Biobank, the participants answered a survey about their living habits, including their level of physical activity.
For more than two years, researchers have referred this information to patient health records and discovered patients with depression.
The authors also used participants' genetic information to calculate a single score that reflects a person's inherited risk of depression.
Results published in the journal Depression and Anxiety showed that people with a higher genetic risk were 20 percent more likely to be diagnosed with depression.
However, if people in this group were to exercise, they were 17 percent less likely to suffer from depression than adults who had a low genetic risk but did not exercise.
Sweating in the gym is not the only way to improve your chances of preventing the disease, because light yoga and stretching can also be useful (photo of the file)
WHAT IS DEPRESSION?
Although it is normal to feel down from time to time, people with depression may remain unhappy for weeks or months.
Depression can affect anyone at any age and is fairly common – about one in ten people is likely to experience it at some point in their lives.
Depression is a real health condition that people cannot simply ignore or break out & # 39 ;.
Symptoms and effects vary, but you may also be constantly upset or hopeless, or lose interest in things you used to enjoy.
It can also cause physical symptoms such as sleeping problems, fatigue, low appetite or sex drive, and even physical pain.
In extreme cases this can lead to suicidal thoughts.
Traumatic events can cause this and people with a family history are more at risk.
It is important to consult a doctor if you think that you or someone you know has depression because it can be managed with changes in lifestyle, therapy or medication.
Source: NHS Choices
Those with the highest genetic risk score were 12 percent less likely to develop depression when they exercise, and those with the lowest scores were 38 percent less likely.
Of the exercises, both running and walking were found to reduce the risk of depression, by 13 and 11 percent respectively.
But weirdly enough, jogging, swimming, and racket sports had no beneficial effect.
High-intensity exercises, such as dancing, reduced the risk of depression by 16 percent and low-intensity exercises by 14 percent.
The NHS recommends regular exercise for people with mild to moderate depression, with GPs often prescribing physical activity as a treatment.
Three-hour sessions every week for between 10 to 14 weeks are recommended by the National Institute for Health and Care Excellence for depressed people.
Everyone is advised to do 150 minutes of moderate intensity activity every week to stay fit.
Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, said that for some of the 100 million people with depression on the planet, both & # 39; works as antidepressants & # 39; is used.
In the short term, physical exercise releases good endorphin chemicals, and in the long term, sustained activity leads to proteins that improve brain function and mood.
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