In maybe the study of all studies, strength training has once again been crowned the king for maintaining body and mind, as found by a new review of more then 30 previously published studies consisting of over 2000 people on the topic.
I'm not sure we needed another study on that but maybe you an never confirm these all-important things too much hey?
It specifically found:
* Resistance training is associated with a significant reduction in depressive symptoms
* On top if that is brings with it the usual positives of stronger bones and the prevention of many chronic conditions.
* This is not to say that strength training is a cure for depression, that's too simple a solution for such a complicated and layered condition, but the findings are still compelling especially since strength training is accessible, affordable and possible to do at home.
* Seems to work as well as front line treatments for depression such as antidepressants and behavioral therapies.
* I theory is that by increasing blood flow to the brain, exercise can easily change the structure and function of the brain, creating new brain cells and triggering the release of mood enhancing chemicals like endorphins.
* Strength training was found to improve such things as low mood, an increase of interest in activities and feelings of self-worth and regardless of age, sex, health status, improvements in physical strength.
* Interestingly larger improvements were found in adults with depressive symptoms indicative of mild to moderate depression compared to adults without such scores suggesting strength training can be particularly more effective for those with greater depression symptoms.
* As researchers saw improvements across a wide range of activities, no specific activity can be nailed down as "the best" but there was some evidence to support the effects of supervised routines running for less then 45mins
* Aim to do 2 sessions per week using 8 - 12 reps for 8 - 10 different exercises each session
* Researches also found other modes of activity to be of benefit such as aerobic exercise, cardio and yoga but as in any situation, the best activity is the one you WANT to do and thus will have more chances of sticking to consistently and for the long term.
What are you waiting for - let me know when you're ready to train!
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