One Hour of Exercise a Week Can Prevent Depression

A recent study has revealed that regular exercise of any intensity can prevent future depression and just one hour can help.

Published in the American Journal of Psychiatry, the results of the landmark study done by the Black Dog Institute, an Australian research institute, show even small amounts of exercise can protect against depression, with mental health benefits seen regardless of age or gender.

According to Science Daily, in the largest and most extensive study of its kind, the analysis involved 33,908 Norwegian adults who had their levels of exercise and symptoms of depression and anxiety monitored over 11 years.

The international research team found that 12% of cases of depression could have been prevented if participants undertook just one hour of physical activity each week.

“We’ve known for some time that exercise has a role to play in treating symptoms of depression, but this is the first time we have been able to quantify the preventative potential of physical activity in terms of reducing future levels of depression,” said lead author Associate Professor Samuel Harvey.

“These findings are exciting because they show that even relatively small amounts of exercise - from one hour per week - can deliver significant protection against depression.

“We are still trying to determine exactly why exercise can have this protective effect, but we believe it is from the combined impact of the various physical and social benefits of physical activity.

“These results highlight the great potential to integrate exercise into individual mental health plans and broader public health campaigns. If we can find ways to increase the population’s level of physical activity even by a small amount, then this is likely to bring substantial physical and mental health benefits.”

According to the Australian Health Survey, 20% of Australian adults do not undertake any regular physical activity, and more than a third spend less than 1.5 hours per week being physically active. At the same time, around 1 million Australians have depression, with one in five Australians aged 16-85 experiencing a mental illness in any year.

“Most of the mental health benefits of exercise are realized within the first hour undertaken each week,” said Harvey.

“With sedentary lifestyles becoming the norm worldwide, and rates of depression growing, these results are particularly pertinent as they highlight that even small lifestyle changes can reap significant mental health benefits.”