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It has long been known that both physical activity and meditation effectively help fight depression. A new study shows that these two methods are especially effective when used together.
The eight-week study was conducted by Brandon Alderman, Associate Professor of Sports Medicine at Rutgers University School of Arts and Sciences, and Tracey Shors, Professor of Psychology at Rutgers University. It was attended by 22 patients suffering from depression (they were diagnosed with major depressive disorder), and 30 mentally healthy students.
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One of the current theories explaining the mechanisms of depression is that a slowdown in neurogenesis, the process of growing new neurons in the brain (especially in the brain region called the hippocampus), plays an important role in the development of the disease. Research shows that antidepressants can stimulate neurogenesis. Aerobic exercise also speeds up the process of generating new neurons, but many of these neurons soon die if these activities are not accompanied by mental activity (meditation, which requires a lot of focus and effort, can also play this role).
The study sessions were held twice a week throughout the two-month program. Each session began with a 20-minute meditation during which the participants sat cross-legged and tried to fully concentrate on their breathing. This was followed by a 10-minute meditation period while walking slowly – among other things, this low-intensity physical activity served as a kind of warm-up.
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After the meditation session, the participants moved on to moderate-intensity aerobic exercise for 30 minutes. The exercises themselves were classes on a treadmill or exercise bike.
After completing the 8-week course of classes, the symptoms of depression in patients diagnosed with Major Depressive Disorder decreased by an average of 40%. It is noteworthy that the manifestations of depressive symptoms also decreased in apparently healthy students who did not have any psychiatric diagnosis. The desire of depressive patients for obsessive “self-digging” was especially clearly reduced. EEG results showed improvement in brain wave synchronization.
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“We were pleased with the results, as we were able to achieve a significant improvement in symptoms in both depressed patients and healthy students. For the first time, the effect of the combined use of these non-drug therapies was studied. Meditation and exercise can be practiced throughout life, they are available to anyone and do not require any material costs,” says Brandon Alderman.
Подробнее см. В. Alderman et al. «MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity», Translational Psychiatry, February 2016.