The research is consistent and clear.
Higher levels of physical activity protect against clinical depression.
These findings were reaffirmed in a recent study JAMA Network open study. This time, the evidence came in the form of a meta-analysis where researchers pooled data from previous studies that objectively measured the number of daily steps and also examined depression outcomes. They analyzed data from 33 studies involving 96,173 adults on five continents.
Their findings?
Compared to a more sedentary lifestyle, walking 5,000 or more steps per day was associated with fewer depressive symptoms among study participants. What’s so important about this study is that it highlights how even light-intensity activities, in this case walking, can reduce the risk of clinical depression.
As a psychiatrist, this study once again underlines the importance of ‘prescribing’ daily exercise to my patients, in addition to other treatments such as psychotherapy and pharmacotherapy.
Women, depression and exercise
Compared to men, women have a maximum risk twofold of developing depressive symptoms. Yet, studies suggest that women (in any age group) are less likely to meet recommended levels of physical activity compared to men.
As you might guess, depression and physical inactivity in women have been shown to be linked bidirectional. In other words, more exercise can reduce mild to moderate symptoms of depression in women And Having clinical depression decreases the likelihood that women will stick with an exercise program.
The recommended The amount of exercise for depression is 2.5 hours of moderate-intensity activity per week, which equates to about 30 minutes of exercise five times per week. This is roughly consistent with the findings from the JAMA meta-analysis and at first glance this seems like an achievable number, but my clinical experience has shown me how this remains out of reach for many.
Tips to overcome barriers to exercise
The most common physical activity barriers in women include lack of time, motivation and energy.
Lack of time
I’ve written before about the evidence-based argument for how the non-medical social factor Time poverty has a tangible impact on women’s health by depriving them of free time for health-promoting activities. Getting detailed information about one’s unique time constraints or the situations that leave us in a time crunch is the first step in empowering women to protect their time for physical activity. Other tips for finding valuable time for exercise are to incorporate physical activity into your daily routine. For example, walk to work or to shop and do other errands. If you have dependent children, make sure you spend your time doing physical activity when they are busy with school activities. At work, ask for walking meetings, and if you use your phone, try standing, stretching, or walking (assuming it’s safe to do so).
Lack of motivation
Hold yourself accountable to others by expressing your interest in physical activity to friends, family, and coworkers. Please indicate specifically how they can support you in this goal. Prefer social activities that involve exercise over sedentary activities. Set a clear intention for yourself to make physical activity a regular part of your daily schedule, and write it down and hang it in a prominent place as a reminder.
Lack of energy
Sometimes it can be difficult to get started with a physical activity because you feel fatigued or tired. If possible, schedule physical activity at times of the day or week when you know you are likely to feel more energetic, such as first thing in the morning. Consistency is also key, so it’s okay to start slow and build up to longer or more intense activities over time. Just make sure you exercise in your daily life.
Either way, the evidence is clear: finding at least five 30-minute slots a week for physical activity should be a non-negotiable for all of us.
