Research shows even moderate levels of physical activity can protect against depression among older adults (20+ minutes a day)

Medical Xpress / University of Limerick / JAMA Network Open ^ | July 13, 2023 | Eamon Laird et al

[ConservativeMind]

A study has shown that a physical activity dose equivalent to just 20 minutes a day (for five days a week) of moderate-intensity physical activity, like brisk walking, was linked with less risk of depressive symptoms and odds of major depression.

Recent research has shown moderate-to-vigorous physical activity (MVPA) was linked with benefits for depression.

"We sought to identify the lowest dose of MVPA associated with protection against Major Depression and depressive symptoms and the extent to which this varied based on the presence of chronic disease," added Dr. Laird.

Key findings:

A physical activity dose equivalent to 20 minutes a day of MVPA (brisk walking) for five days per week was associated with a 16% lower rate of depressive symptoms and 43% lower odds of Major Depression

A dose-response effect was found, such that more MVPA was associated with greater protection for Depression;

Specifically, doses equivalent to ~30 minutes a day of MVPA were associated with 7% lower risk of depressive symptoms and 44% lower odds of Major Depression;

Doses equivalent to ~60 minutes a day of MVPA were associated with: 16% lower risk of depressive symptoms and 41% lower odds of Major Depression;

Doses equivalent to ~120 minutes a day of MVPA were associated with: 23% lower risk depressive symptoms and 49% lower odds of Major Depression

These findings were also materially the same for older adults with and without a chronic illness.

According to Dr. Laird, "This study is very relevant given the high prevalence of depression in our increasing older adult population. Physical activity at lower doses than WHO recommendations for overall health may offer protection against depressive symptoms and Major Depression—at minimum, try to engage in 20 minutes a day of moderate-intensity activity at least five days per week, with more benefits at higher doses.

[ConservativeMind]

20 minutes a day for five days a week gave a 43% reduction in the odds of Major Depression.

[ConservativeMind]

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[entropy12]

I am a living example of that theory. I exercise 30 minutes 4 times every week. I should be depressed because my dear wife has stage-4 cancer spread to both lungs, ribs, brain, lymph nodes, and skin on legs. But I am still able to cheer both of us up. We enjoyed a nice lunch today at Panera Bread.

[ConservativeMind]

I am sorry to hear of your wife’s cancer. May I ask what kind it is and is she getting treatments, still?

[Revel]

In the old days they called it house cleaning/ Maintenance or lawn work where you actually get something done while you work.

[JimRed]

But physical activity has now been declared white supremacist. Proceed at your own risk!

[frank ballenger]

Prayers up for you and your wife.

So sorry to hear about this but admire you for your determination. Keep the system going that works for you.

[GingisK]

It also cause the need for thicker lenses.

[ConservativeMind]

Exercise does?

[GingisK]

Depends upon what form of exercise is used to raise the heart rate. ;-D

(You have to combine this topic with an old wives' tale.)

[entropy12]

You know Frank, when faced with terminal disease, we both appreciate every day much more now. When she was able to walk a bit with a wheeled walker, we did 6 cruises from Sept 2021 through Jan 2023, when prices were deeply discounted and ships were half empty. Just one day at a time to cherish.

[frank ballenger]

Admire your attitude.

Thinking of you two tonight.

God bless you.