2 Ways To Significantly Reduce
Feelings of Depression
According to the World Health Organization, depression is the leading cause of disability worldwide.
Take a moment to let that sink in. The single greatest cause of disability isn’t cancer, heart disease, diabetes... it’s depression.
Therefore, when 2 strategies can help reduce feelings of depression significantly, they are essential to know.
I’ll give you a hint. One strategy focuses on the mind, and the other strategy focuses on the body.
The answer for the body is aerobic exercise, and for the mind, it’s meditation.
For anyone looking for clarification on definitions, aerobic exercise is any physical activity that uses large muscle groups that can be sustained for at least 10 minutes, such as walking, jogging, biking, etc.
Meditation is a practice that involves focusing your attention on a thought, object or activity, to achieve calm and greater mental clarity.
For the study we are going to focus on today, researchers in the journal, Translational Psychiatry (Alderman et al., 2016), conducted an 8-week study in which they examined the impact of aerobic exercise and mediation on people who were struggling with depression.
Two days a week, the study participants were instructed to do 30 minutes of meditation, followed by 30 minutes of aerobic exercise.
The study participants experienced a 40% reduction in their depressive symptoms.
Aerobic exercise and meditation (also known as mindfulness meditation) work independently to help improve symptoms of depression.
When utilizing both approaches, they work even better to improve mood, also when used as little as two days a week.
And for those of you who aren’t particularly fond of aerobic exercise, get moving in any way shape or form!
Studies show that all types of exercise are beneficial for improving mood. Research shows that all kinds of movements are good for mood.