2023-08-13 11:00:00
You may be aware that the risk of depression in older adults It can increase by not having physical activity in the daily routine, but don’t worry, you don’t need too much. In fact, it is believed that 20 minutes, five times a week, is enough to make a difference. This is revealed by a new study published in JAMA Network Open which shows that the old people may experience significant health benefits if they practice moderate exerciseeven if they do not reach the goal recommended by the World Health Organization (WHO) of performing at least 30 minutes of physical activity five times a week.
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The aim of the researchers was precisely to find out what was the minimal amount of physical activity Necessary for fight depression, since when we exercise we release endorphins and these will make you feel much better. “30 minutes a day can be a pretty tough goal for people,” he explained to the magazine. HealthEamon Laird researcher at the University of Limerick and first author of the study.
Therefore, the study focused on possible benefits of shorter workouts. What he highlighted in the research was that the benefits only increased when the people older than 50 years they did exercise more than 20 minutes up to date. The authors highlighted that the risk of depressive symptoms it continued to decrease as the time spent exercising increased. The research team also noted that people with certain chronic diseases, such as diabetes, lung conditions, osteoporosis, and liver disease, may need to exercise more than those without such diseases in order to reap the same benefits for their health. mental health.
How did the study work?
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By exercising more, you will improve your quality of life.
The researchers in the new study used two different instruments to determine whether the participants were depressed. The first is called the “Center for Epidemiological Studies Depression Scale” (CES-D), a list of 20 questions that helps experts determine the severity of depression of a person. To complete the CES-D, participants report the frequency with which they have recently experienced certain symptoms or feelings related to the mental health (For example, how many times in the last seven days have you felt scared, lonely, and sad?)
The second test used by the researchers is called the “Composite International Diagnostic Interview” (CIDI), which is structured similarly to the CES-D and allows experts to determine whether a person has panic disorder, general anxiety disorder, or major depression.
The new study included 4,016 participants, all of whom were enrolled in the Irish Longitudinal Study of Aging. The average age of the participants was 61 years and 54.9% were women. The researchers collected data from the participants at five different times, from October 2009 to December 2018, and then analyzed it from June to August 2022.
Participants were also asked how much exercise they got on average each week. Their activity level was measured through a system that helps experts determine how quickly a person person burns calories when it is active compared to when it is at rest.
What is the relationship between physical activity and depression?
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It is important to take care of your mental health.
The result was that the people older than 50 years (without chronic illnesses) who engaged in moderate exercise, such as brisk walking for 100 minutes per week—which is equivalent to five 20 minute workouts— showed a 16% lower rate of depressive symptoms. People in this category were also 43% less likely to have suffered from major depression.
Study participants who exceeded 100 weekly minutes saw an even greater benefit to their mental health. Basically, the more exercise, the better. People who did 120 minutes of any exercise per day had 23% less depressive symptoms and 49% less likely to have a risk of depression in older adults.
It should be noted, according to the study authors, that the old people what they exercise a lot They are also more likely to have other Healthy habits, such as following balanced diets and prioritizing social commitments. So it could be that improving your lifestyle, and not just increasing the amount of exercise, helps reduce the risk of depression.
The researchers found that people with chronic illnesses were also less likely to experience depression if they exercised, although they may need more exercise to get the same benefits as people without chronic diseases.
Article originally published in VanityFair Italy.
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