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Natural Happiness: The Truth About Exercise and Depression

Natural Happiness: The Truth About Exercise and Depression

We all want to be happy, but is there anything you can actually do to feel happier more often? Or, at the very least, can you limit the likelihood that you’ll feel sad and depressed?

There isn’t a single perfect answer, of course, but research is starting to reveal the incredible connection between our physical actions and our mental health. In fact, it’s very possible that what you do can have a significant impact on how you feel.

As an example, let’s take a look at the link between exercise and depression.

Dealing With Depression: Exercise vs. Medication

James Blumenthal is a neuroscientist at Duke University who specializes in depression. In one of his most famous experiements, published in the Journal of Biobehavioral Medicine, Blumenthal gathered 156 adults who had mild or moderate cases of depression.

The patients were split into three groups.

Group 1 was treated with sertraline, an antidepressant drug. You probably know sertraline by it’s trade names Zoloft and Lustral. In 2011, over 37 million sertraline prescriptions were written to treat a wide range of issues, including major depressive disorder, obsessive-compulsive disorder, panic and social anxiety.

Group 2 used a combination of exercise and medication. They were prescribed the same dosage of sertraline as Group 1. Additionally, Group 2 exercised three times each week for 45 minutes at a time. They followed the same exercise program that is described for Group 3 below.

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Group 3 used an exercise-only treatment. Three times per week, they performed 45 minutes of exercise. This included 10 minutes of warm up, 30 minutes of walking or jogging at a pace that would maintain a heart rate that was 80% to 90% of their maximum, and then 5 minutes of cool down.

Here’s what happened:

Each patient received treatment for 16 weeks (4 months) under the supervision of the researchers and professional staff. At the end of the treatment period, the researchers were surprised to find that all three treatments delivered essentially equal results.

Treating depression with exercise was just as effective as medication, and vice versa. Furthermore, combining the two treatments yielded the same success rate as doing either one individually.

But then the researchers decided to track the long-term progress of each patient, and this is where the study gets really interesting.

Exercise and Depression: The Long-Term Impacts

After 16 weeks of treatment, there were 83 patients (spread evenly across all three groups) that were declared in remission and free from depression.

The researchers decided to let these patients spend the next six months without receiving any treatment from professionals. The patients were welcome to continue their treatment on their own or to try something new entirely.

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When the researchers followed up with the patients six months later, here’s what they found:

  • In the medication-only group, 38% of patients relapsed into depression.
  • In the exercise and medication group, 31% of patients relapsed into depression.
  • In the exercise-only group, only 8% of patients relapsed into depression.

You can see the results of the study in the graph below. Notice that over 85% of patients in the exercise-only group remained depression free after six months on their own.

exercise-and-depression

    What made the difference?

    Why Exercise Outperformed Medication

    Dr. Blumenthal and his colleagues described the differences between exercise and medication like this:

    “One of the positive psychological benefits of systematic exercise is the development of a sense of personal mastery and positive self-regard, which we believe is likely to play some role in the depression-reducing effects of exercise.”

    In other words, exercise confirms your new identity to yourself. It changes the type of person that you believe that you are and proves that you can become better. (I’ve previously written that the self-confidence that comes with exercise is one of the biggest benefits of weight training.)

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    This philosophy directly aligns with our community’s focus on identity-based habits. It doesn’t matter if you’re battling depression, working to lose weight, or trying to create work that matters. Your identity — the type of person that you believe that you are — is what dictates how far you’ll go in any endeavor.

    When it comes to beating depression over the long-term, this is what makes exercise more powerful than medication. It’s not that medication doesn’t work — it does. But exercise does something that medication doesn’t. It proves a new identity to yourself. Each time you finish a workout, you reap the benefits of an increased sense of self-confidence. The cumulative impact of these “small wins” is enormous.

    In the words of the researchers, patients who only used medication had the following internal thoughts:

    “Instead of incorporating the belief ‘I was dedicated and worked hard with the exercise program; it wasn’t easy, but I beat this depression,’ patients might incorporate the belief that ‘I took an antidepressant and got better.'”

    It seems small, but this subtle shift in empowerment and self-confidence is huge. It’s your identity that carries you to success.

    • If you believe that you’re the type of person who doesn’t miss workouts, then you’re going to get in great shape.
    • If you believe that you’re the type of person who overcomes uncertainty, then you’ll succeed when you face a challenge.
    • If you believe that you’re the type of person who puts others first, then you’ll live a life of service.

    But no matter what, it’s your identity that carries you to long-term success. And this is where medication falls short. It treats your symptoms, but doesn’t rebuild your identity.

    Cut Your Risk of Depression by Half

    As the researchers sorted through the data, they discovered that for every 50 minutes of exercise added each week, the rate of depression fell by half. In other words, if you’re not exercising right now, then adding just one hour of walking per week will cut your risk of depression by 50%.

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    The same holds true if you’re already an exerciser. Let’s say that right now you exercise for 5 hours each week. Bumping it up to 6 hours will cut your personal risk of depression by half.

    I’m sure there is an upper limit to this at some point, but the evidence is clear: exercise often and it’s more likely that you’ll enjoy the rest of your life.

    How You Can Apply This To Your Life

    If you’re struggling with depression, then the application of this article should be obvious. (And if you know someone battling with depression, then please share this research with them. It might help them turn the corner.)

    But even if you consider yourself to be a happy person, the principle of proving your identity to yourself can apply to virtually any goal you want to achieve.

    Pick a daily habit that will strengthen your sense of self-worth and solidify your identity. For example, you could try meditation, exercise, writing, or creating art.

    Whatever you choose, pick it now, start small, and begin proving to yourself that you can become the type of person you want to become. Tiny habits, when repeated consistently, can be the difference between success or failure, confidence or doubt, and even happiness or depression.

    This article was originally published on JamesClear.com.

    Featured photo credit: D. Sinclair Terrasidius via flickr.com

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    James Clear

    James Clear is the author of Atomic Habits. He shares self-improvement tips based on proven scientific research.

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    Last Updated on October 6, 2020

    6 Signs It’s Time to Change Your Life

    6 Signs It’s Time to Change Your Life

    Is it time to make some changes in your life? It just might be. Life is too short to not live it to the fullest.

    Here are some signs it’s time to change your life.

    1. Every week, you cannot wait for Friday.

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    Lifehack_Quotes_579f8e157b18a6ba61516259c5c7d191

      Fridays are fun, but one thing I’ve discovered in my quest to find and do work I absolutely love is that almost every day can be really fun. If you’re saving all your living for the weekends, it’s time to truly think about your lifestyle and consider making some changes. Don’t get me wrong; it’s great to have plans you look forward to on the weekends, but what if you could have that excited Friday feeling most, if not all, days of the week? It takes a lot of self-discovery and work, but it’s truly possible to live a life you love—even on Mondays.

      2. You live for your vacations.

      Vacations are great, but what’s even better is building a life you don’t need to take a vacation from. As Seth Godin said, “Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” Vacations are fun and exciting, but even better is building a life where you have the potential to do what lights you up many weeks of the year, not just your two allotted vacation weeks.

      3. When you stop and think about it, you’re really not focusing your life on your priorities.

      Write down your 3 top priorities. Then write down the 3 things you focus most of your life on. Are you spending your time living your top priorities? Consistently spending time doing what matters most to you is one of the keys to feeling fulfilled in your life. If you’re not focusing your life on what’s important to you, it’s time to make some changes.

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      4. You have no idea what lights you up, and you don’t have the space in your life to discover it.

      If you haven’t found your passion in your current life, you’re not going to find it if you continue to do your same routine, over and over, year after year. In order to discover what lights you up, start by creating the space in your life to seek it. Give yourself time to figure out who you are, what your strengths are, and what picques your interest. Experiment with learning new things, spending time with inspiring people, and doing more of what excites you and less of the things that suck your energy.

      5. You’re frequently jealous.

      If you find yourself frequently feeling jealous of someone, there are 3 changes to consider making:

      1. Make a point to focus on your path instead of his or her journey. Sometimes this involves taking a break from social media.
      2. Get inspired from the person you’re jealous of, and work toward a similar goal in your life.
      3. Decide what the other person has is not something you are willing to put in the effort to achieve, so you’ll cheer him or her on but choose to not be jealous.

      When you are feeling jealous, consider why you want what the other person has, and what your motives are. Living a life on your terms, focused on your priorities, passions, and strengths, will provide you with much more fulfillment than trying to be somebody else.

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      6. You can’t remember the last time you stepped out of your comfort zone.

      According to Neale Donald Walsch, “Life begins at the end of your comfort zone.” Your life can become even more amazing if you stretch beyond your comfort zone. If you’re not sure where to start, try the tips in this article about small ways to step out of your comfort zone.

      Life is too short to spend your years not living to your full potential. If you decide you’re ready to change your life, I encourage you to start taking small action steps toward the life you want to live. Keep moving forward.

      Check out this video if you’re ready to make a change in life:

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      Featured photo credit: Lauren McKinnon/https://flickr.com via flickr.com

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