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Running, Walking or Jogging can help tackle depression

Today, depression is still the leading cause of disability worldwide with more than 300 million people living with the disease. Yet, there's very little research linking lifestyle changes, such as more exercise, to a decrease in cases.

Now a new study suggests that an increase in physical activity can help significantly lower the risk of depression among individuals at low and medium risk or at a higher predisposition to the condition.

"Depression is a major public health problem and a major source of suffering for people, and the study found that it's a fact that something like physical activity may have protective effects," said Dr. Jordan Smoller, senior author and associate chief for research at MGH's Department of Psychiatry and professor of psychiatry at Harvard Medical School.

"Even if you have a history of prior episodes of depression, that doesn't take away this protective effect," he said. "Overall, it's a hopeful message."

The MGH study is the first to link exercise to an actual decrease in episodes of depression, even in individuals with a genetic predisposition to the condition.

Even if someone has a family history of depression, researchers believe this study can give mental health and primary care providers a manageable recommendation that's not medication to help lower the risk of the disease.

Some of the common symptoms of depression include poor appetite, poor sleep patterns, having negative ruminating thoughts, and poor energy levels.

Exercise can help improve general physical well-being, sleep, appetite, and energy levels, thus helping recover from depression, according to Dr. Sarmila Sinha, MBBS, MRCPsych, MSc, FCMA and author of "An Expert Guide to Stress Management" and "Depression: A Guide to Recovery."

Physical health is connected with mental health. And good physical health improves mental well-being, according to Sinha, who recommends finding a hobby or an activity that you enjoy and want to be involved in regularly.

Any form of low to high intensity activity works, such as swimming, walking, running, aerobic exercise, dancing, cycling, gardening, yoga, Pilates — even household chores that involve physical movement, such as climbing up and down stairs, Sinha recommends.

"Exercise has other health benefits, such as weight reduction, regulating blood sugar, and it reduces the risk of heart disease".

And it's never too late to start getting more physical — whether in your 20s, 30s, 40s, or older. As long as you enjoy what you're doing, it may become part of your lifestyle and, ultimately, help you stay happier, longer.

"Overall, take it easy, take it slow, and don't be too hard on yourself". "It's important that you enjoy the physical activity."