Fit individuals require fewer psychiatric medications, according to a recent study.
Fit individuals require fewer psychiatric medications, according to a recent study.
The Surprising Connection Between Physical Fitness and Mental Health
Being fit doesn’t just help your body – it also helps your mind, a new study reports. People in better physical condition appear to have less need for drugs to treat mood disorders, Norwegian researchers have found.
The study, conducted by researchers from the Norwegian University of Science and Technology, analyzed data from the Trøndelag Health Study, which has gathered health data since 1984 for more than 250,000 residents of that Norwegian county. The researchers compared this data with information from the Norwegian Prescribed Drug Registry, an overview of medications dispensed in Norway.
In a previous study, the same researchers found that people who were in good physical shape had a lower prevalence of depressive symptoms during a follow-up 10 years later. However, no conclusions were drawn regarding anxiety. This new study allowed researchers to delve deeper into both depression and anxiety medication use.
The findings revealed that being in good physical shape benefits all age groups and both genders. However, men appear to experience a greater effect from exercise than women. The correlations are also less clear for the elderly, although both women and the elderly did experience a mental benefit from exercise.
To ensure a tighter relationship between fitness and mental health, the researchers excluded anyone who had filled prescriptions for anxiety or depression conditions before participating in the study, as well as for three months afterwards. The study also adjusted for symptoms of anxiety and depression in statistical analyses, aiming to start with a relatively anxiety and depression-free cohort.
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There is one catch to the study: the researchers could only see which medications were prescribed, not whether the people actually took them. However, the results still suggest that people prescribed medication likely have more symptoms than those who do not see a doctor.
“The results indicate that you can achieve a protective effect by improving your physical shape from poor to moderate, so any activity is beneficial,” explained first author Audun Havnen, an associate professor of psychology at the university.
So what can you do to reap these benefits? Norwegian health authorities recommend that adults be physically active for at least 150 to 300 minutes at moderate intensity each week. However, if time is an issue, aim for 75 minutes of high-intensity training each week or a combination of moderate and high-intensity training. Remember, each minute of physical activity counts!
It’s worth noting that the positive impact of physical fitness on mental health is not limited to only reducing the need for medication. Exercise is also known to release endorphins, which naturally boost mood and create a sense of well-being. So, don’t hesitate to hit the gym or take a brisk walk in the park. Your body and mind will thank you for it!
The study results were published in the October 15 issue of the Journal of Affective Disorders.
17 Everyday Ways to Ease Depression
As we have seen, physical fitness plays a significant role in mental well-being. But exercise is not the only way to improve your mood and ease symptoms of depression. Here are some everyday activities that can positively impact your mental health:
- Connect with nature: Spend time outdoors, take walks in green spaces, and soak up some Vitamin D from the sun.
- Adopt a pet: Animals provide companionship and emotional support, reducing feelings of loneliness and promoting feelings of joy and purpose.
- Practice mindfulness: Engage in meditation, deep breathing exercises, or yoga to promote relaxation and self-awareness.
- Eat a balanced diet: Proper nutrition can positively impact your mood and energy levels.
- Get enough sleep: Lack of sleep can worsen symptoms of depression, so prioritize getting quality rest.
- Engage in hobbies: Doing activities you enjoy can distract from negative thoughts and provide a sense of accomplishment and satisfaction.
- Cultivate social connections: Spend time with friends and loved ones, engage in social activities, and build a support network.
- Volunteer: Helping others not only benefits the community but also promotes feelings of happiness and fulfillment.
- Laugh: Watch a comedy show, listen to funny podcasts, or share jokes with friends. Laughter truly is the best medicine!
- Stay positive: Practice positive self-talk and focus on your strengths and achievements.
- Limit alcohol and substance use: These substances can worsen symptoms of depression and have negative effects on overall well-being.
- Seek professional help: If you are experiencing symptoms of depression, it is essential to reach out to a mental health professional for support and guidance.
- Engage in physical touch: Hugs, cuddling, and massages release oxytocin, a hormone that promotes feelings of bonding and reduces stress.
- Listen to uplifting music: Music has a powerful impact on emotions, so create playlists that lift your spirits and make you feel good.
- Engage in creative expression: Painting, writing, dancing, or playing an instrument can be therapeutic and provide an outlet for emotions.
- Practice self-care: Take time for yourself, engage in activities that bring you joy and relaxation, and prioritize your well-being.
- Stay hopeful: Remember that even in tough times, there is always hope for a brighter future.
By incorporating these activities into your daily life, you can create a holistic approach to mental well-being. Embrace the power of a healthy body and a healthy mind, and live your life to the fullest!
For more information on physical activity guidelines, visit the U.S. Centers for Disease Control and Prevention website.
Sources: – Norwegian University of Science and Technology, news release, Aug. 31, 2023
