Exercise, particularly running and resistance training, can greatly support mental health by reducing symptoms of depression and anxiety, improving focus, and helping prevent cognitive decline. New research shows significant benefits of running and strength training for treating these mental health conditions.
In a 2023 study, researchers compared the effects of running therapy and antidepressant medication on depression. They found both approaches equally effective in reducing symptoms. The study included 141 participants with depression or anxiety. Of these, 45 took antidepressants, while 96 followed a 16-week running program. The running sessions lasted 45 minutes, took place two to three times a week, and included 30 minutes of running after a warm-up. The intensity increased from 50-70% of their heart rate reserve* in the first four weeks to 70-85% for the remaining 12 weeks.
David Linden, a neuroscience professor at Johns Hopkins, explains that the “runner’s high,” a short-term euphoric state, is rare. However, the long-term physical and mental benefits of running are well-established. In the study, running therapy had similar effects on mental health compared to medication, but it was better for improving physical health. The researchers concluded that exercise is a valuable treatment option for both mental and physical health in people with depression and anxiety.
Another study looked at the impact of resistance training on mental health. This study reviewed several resistance training programs and found that strength training improved mental health for people with and without mental disorders. Resistance training also offers many physical health benefits, such as maintaining muscle mass, strength, and cardiorespiratory fitness, especially in older adults.
The resistance training programs in the study lasted between eight weeks and 12 months, with one to three sessions per week. Each session included five to 14 exercises, performed in one to three sets of six to 25 repetitions. The analysis found that programs with three sessions per week, three sets per exercise, and fewer exercises per session (five or six) provided the most mental health benefits.
Depression can make it hard to find motivation for running or strength training. However, sports psychologist Megan Pietrucha and writer Shelby Deering suggest ways to get started. They recommend setting goals, planning ahead, finding a running partner or group, focusing on the environment, and being kind to yourself during the process.
*Heart rate reserve is the difference between your maximum heart rate and resting heart rate.
Source article: https://www.psychiatry.org/news-room/apa-blogs/how-running-and-resistance-training-can-help-depre
