The efficacy of exercise in improving symptoms of depression has been well established.  Research now suggests that regular exercise may be more effective than antidepressants for mild depression (“Alternatives to antidepressants”, 2015).

Randomised control trials have also demonstrated that mindfulness based stress reduction (MBSR) programs have a positive impact on mental health in clinical and non-clinical populations. Keng,  Smoskib & Robins, (2011) reported that MBSR reduces self-reported anxiety, depression, anger and psychological distress while having a positive impact on empathy, forgiveness and satisfaction with life.

It makes sense that an integrated approach incorporating exercise and mindfulness meditation would improve health outcomes. Alderman, Olson, Brush & Shors (2016) completed a study looking at the effectiveness of combining a meditation and exercise program. The study suggests that combining these activities can reduce symptoms of depression by 40% within two months. 

 A nice summary can be found here.

 

References

Alderman, B. L., Olson, R. L., Brush, C. J., Shors, T. J (2016) MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity. Translational Psychiatry, 6, doi:10.1038/tp.2015.225.

Alternatives to antidepressants (2015) Retrieved July 30, 2016 , from http://www.nhs.uk/Conditions/Antidepressant-drugs/Pages/Alternatives.aspx 

Craft, L.L., Perna, F. M. (2004) The benefits of exercise for the clinically depressed. Journal Clinical Psychiatry 6, 104–111.

Doing these two simple activities together can reduce depression by 40% in two months (2016). Retrieved July 30, 2016 , from http://www.heysigmund.com/dealing-with-depression-meditation-exercise/

Keng, S.L., Smoski, M.J., Robins, C.J. (2011) Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31, 1041 – 1056. 

Ramel, V., Goldin, P., Carmona, P., McQuaid J.R. (2004) The effects of mindfulness meditation on cognitive processes and affect in patients with past depression. Cognitive Therapy and Research, 28, 433–455.

About Lindsay Pieper

Lindsay is a Clinical Psychologist who has experience providing treatment in private and public settings for children, adolescents, and adults. Lindsay is the Director and Principal Psychologist of The Integrative Psychology Clinic, a progressive psychology practice located in Manly Vale on Sydney's Northern Beaches.