There are already loads of studies, suggesting that a) exercise has a protective benefit against developing depression b) can help reduce symptoms for those who already have it.
In other words, if you exercise and don’t have depression, you’ll be less likely to get it.
And if you have depression and exercise, it might help reduce symptoms.
But a brand new study adds an extra layer to the relationship between exercise and depression.
The study from Harvard, published in the Journal of Depression and Anxiety, found that exercise reduced the likelihood of developing depression, even among those who have genetic risk for it — including people with the most extreme, genetic risk.
In other words, even if your dad, mom, brothers, sisters, aunts, and uncles all have depression, exercise reduces the likelihood you’ll get it (Although, genetic risk, even in this study, is still is strongly associated with the development of depression).
So how much exercise, you ask?
Well, the researchers found that 35 minutes/day was protective against developing depression. If you double that amount, your risk drops another 17%.
So what type of exercise, you ask?
Well, both high-intensity (think Peloton, gladiators, dancing etc) and lower intensity exercise (think yoga and stretching) worked.
So that’s great.
As I said, it’s the first study to look at exercise’s relationship with a genetic risk of developing depression. Huge addition to the field.
Researcher Dr. Karmel Choi:
“Our findings strongly suggest that, when it comes to depression, genes are not destiny and that being physically active has the potential to neutralize the added risk of future episodes in individuals who are genetically vulnerable.”
https://www.medicalnewstoday.com/articles/327037.php#3
NOW…. I’m going to add my eternal disclaimer to studies like these.
As I said, if your mom, dad, aunts, uncles, brothers, sisters all have depression, you’re still likely to get it, too. Exercise just reduces risk.
I don’t mean to be negative about the genetic thing — only realistic.
One of the worst aspects of the well-meaning wellness field is its tendency to, I believe, set people up for disappointment by setting unrealistic expectations.
So you visit a wellness coach or a nutritionist and they regale you with studies like these and say you can be “cured,” and it’s always good to try, but when exercise or diet fail to “cure” you, it can leave you more depressed than before.
You’re tempted to think, “What’s wrong with me? The professional told me diet and exercise would work, and it doesn’t help me. I must be truly awful.”
That can send you on a further spiral because you feel you’re the exception to the wellness coach’s rule. No, actually, if it doesn’t help, you’re more the rule. You have vast company. Don’t feel terrible that it’s not working for you. It doesn’t work for a lot of people.
So take heart, if your spirit fails when this doesn’t work for you. There are millions like you and me. And by the way, Michael Phelps has struggled mightily with depression and I’d guess he exercised more than 35 minutes/day.
But still — GET OFF THE COUCH. Unless you’re watching stuff about politics. Then, I promise, your mood will improve.
[Art: Antonio Niccolini, Gladiators Fighting Animals in the Circus At Pompeii]
