Research shows staying active can prevent depression
by Guy Faulkner, PhD & George Mammen PhD (c)
This article is a brief summary of a research paper published on the Alberta Centre for Active Living website in their “Research Update” February 2014, Vol 21, No 1. The article was written by Guy Faulkner, PhD and George Mammen PhD (c).
Depression is a growing mental health problem worldwide. The World Health Organization predicts that by the year 2020, depression will be the second leading cause of disability after ischemic heart disease (heart disease caused by blockage in blood vessels).
The authors reviewed 30 studies on the relationship between physical activity and mental health. Twenty-five of the studies indicated that physical activity prevented the onset of depression. Each study measured the participants’ level of physical activity at the beginning, or baseline, of the study and their risk of depression at follow-up. The more physically active the participants were, the lower their risk.
How active do you need to be to prevent depression?
The Canadian Physical Activity Guidelines recommend 150 minutes of physical activity a week. The research seems to be showing that even less exercise than that can protect against future depression. A study in 2010 reported that people who did things like gardening or walking for 120 minutes a week were at a 63% reduced risk of developing future depression. Other studies found that even less than 20 minutes of activity a day can provide protection.
What kind of physical activity can prevent depression?
This literature review only looked at aerobic physical activity, such as cycling, running, or walking. Other activities, such as weight training or yoga, could also be beneficial, but were not a part of this review.
In a nutshell…
Older adults should try to meet Canada’s recommended guidelines for physical activity: 150 minutes of moderate-to-vigorous intensity aerobic physical activity every week, broken into sessions of 10 minutes or more. There is ample evidence that physical activity—even at low levels—helps prevent depression.
About the Authors
Professor Faulkner is with the Kinesiology and Physical Education at the University of Toronto and Mr. Mammen is a PhD student with the same faculty. Their research focusses on various aspects of physical activity and mental health.
Click Here for print PDF file – Mental-Health-Research-shows-staying-active-can-prevent-depression
Exercise for Your Heart’s Sake: It’s Never Too Late
By M.T. Sharratt, PhD
Heart disease is the number one killer of older men and women.
That fact is unlikely to change in the near future because the population of older people is growing faster than any other age group. And among older people, heart disease is more common than any other disability except arthritis.
People used to think that only men got heart disease, but in fact it’s the number one cause of death among older women. The only difference is that women develop the disease about ten years later than men do.
Can I reduce the risk of heart disease as I get older?
Yes! You can do many things right now and every day to avoid heart disease. Heart disease is a ‘lifestyle disease’. How we choose to live affects our heart health.
If you choose to eat a lot of junk food, use tobacco, and spend the day sitting, your heart will be under great stress. Eventually, this unhealthy behavior will cause some part of your heart to break down.
The habit of being physically active over many years can help protect against heart disease. Researchers have found that being physically active can:
- lower your resting heart rate
- lower your blood pressure
- improve your fitness
Studies show that older men and women who exercise live longer and do not develop heart disease as often as people who do not exercise. In most of these studies, people were asked to walk at least 30 minutes, five times a week. Walking is considered moderate exercise.
Thirty minutes of moderate exercise on most days of the week is quite easy to manage, even for people who are not in the habit of being active. The only rule is that your heart has to beat a little faster and make you breathe a little harder. Walking more quickly than normal gives you a good idea of how hard you need to work. Think about walking quickly (not running), to reach the bus stop or an appointment on time.
Resistance exercise means giving your muscles a workout. Climbing stairs, shoveling in the garden, and carrying grocery bags are all resistance exercises. At least one major study found that people who worked at getting stronger were also less likely to develop heart disease.
You don’t have to exercise for 30 minutes without stopping. You could go for a 10-minute walk, three times a day. It does not matter what kind of exercise or physical activity you choose. You can swim, ride a bike, walk your dog, or dig and weed in your garden. Whatever you choose to do, make sure that you enjoy it; that way, you are more likely to do it every day.
If you want to get more active, a good place to start is by reading the Canadian Physical Activity Guidelines for Older Adults at https://csepguidelines.ca/
About the author:
M.T. Sharratt, Ph.D., former Executive Director, Schlegel-University of Waterloo Research Institute for Aging, Former Professor Emeritus, Faculty of Applied Health Sciences, University of Waterloo
Click Here for print PDF file – Active Living – Exercise for Your Heart’s Sake
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