811 - The BEST Type of Exercise for Depression According to Research

Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare

Dr. Michael Ruscio, DC

Alternative Health, Health & Fitness

4.5 • 774 Ratings

🗓️ 17 May 2023

⏱️ 14 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, I run through a series of high-quality studies that provide insight to: what is the best type of exercise for depression?

It’s no secret that there are many ways that exercise benefits your physical health, from improving your heart health to reducing the risk of disease.

Knowing its power to improve physical health, it’s worth hearing if it could be as effective or even more effective than drug therapies and other interventions to improve your mental health, and how to tap into those benefits.

Tune in to the episode to hear how you can use exercise to optimize your mood.

https://www.drruscio.com/best-exercise-for-depression

Featured Studies

Related Sources

My fitness burnout story: https://www.youtube.com/watch?v=1E_2jc71H5Q
Talking to Dr. Gabrielle Lyon about protein and muscle health: https://drruscio.com/protein-intake-is-crucial-for-your-health/

Continue Learning

Courses, free guides, and more: https://drruscio.com/resources?utm_source=youtube&utm_medium=link&utm_campaign=drruscio.com_resources

Timestamps

00:00 Intro

01:49 Why Exercise Impacts Mood

03:28 Ideal Frequency & Intensity

05:03 How to Find Your Intensity

06:57 A Word of Caution

07:58 Exercise: The Physiological Explanation

09:55 How to Start AND Fine-Tune

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the “Show transcript” button on the bottom right of the video.

Transcript

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0:00.0	Welcome to Dr. Rousho Radio, providing practical and science-based solutions to feeling your best.
0:15.9	To stay up to date on the latest topics, as well as all of our prior episodes, make sure to subscribe in your
0:22.1	podcast player.
0:23.4	For weekly updates, visit Dr.ru Shoe.com.
0:26.6	That's D-R-R-U-S-C-I-O.com.
0:31.1	The following discussion is for educational purposes only and is not intended to diagnose or treat
0:36.9	any disease. Please do not apply any of this
0:39.7	information without first speaking with your doctor. Now, let's head to the show. Hey everyone, what is the
0:46.2	best type of exercise for depression and for anxiety? Thankfully, a recent review helps us to understand
0:53.5	what form, meaning cardio, weights, yoga,
0:57.0	what intensity, how hard, and what frequency, how often is the best to improve your mood.
1:03.9	So let's unpack this very well-performed umbrella meta-analysis that looked at about 130,000 people and wanted to better understand
1:13.8	how can we use exercise to optimize mood? If you've struggled with low mood at points like I have,
1:20.5	you'd probably give anything to get out of that low mood because it allows you to really
1:24.3	enjoy and engage with life. So I found this study very interesting, compelling, having a lot of potential utility,
1:30.9	so I wanted to share it with you.
1:32.5	And they looked at individuals with mild to moderate depression or with anxiety and examined
1:39.4	a number of types of exercise.
1:42.1	Aerobic, strength, even dancing, yoga, mind-body techniques, including Tai Chi and Kigong,
1:51.0	and additionally combination, strength plus aerobic, or a combination of Tai Chi-Kigong and yoga,
1:58.0	kind of a mind-body program if you will.
2:00.0	And importantly, they also looked at duration, and yoga, kind of a mind-body program, if you will. And importantly, they also
	...

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