Don’t say that there is no time, it will be effective in 15 minutes a day! This type of exercise is best to prevent depression and dementia

According to the September 2021 report by the "World Health Organization Media Center" pointed out that depression is a common disease, and it is estimated that about 3.8% of people around the world are affected by depression. About 2800 million people worldwide suffer from depression, of which about 5% of adults and 5.7% of adults over 60 years of age suffer from depression. Depression is different from "daily emotional fluctuations" or "short emotional reactions in life". When depression occurs repeatedly and the intensity of the development increases, depression will seriously affect health.

Depression can cause patients to perform poorly in work, school and family, resulting in huge blows. In the worst case scenario, depression is more likely to lead to self-killing; self-killing is the fourth leading cause of death among the 15-29-year-olds, and more than 700,000 people die from self-killing every year around the world.

Although there are currently known and effective treatments for mental illness, more than 75% of people in low- and middle-income countries do not receive appropriate treatment. Reasons for effective mental illness care include: lack of resources, lack of well-trained medical staff and social normative mental illness; in addition, among all countries at different income levels, patients with dementia often do not receive correct diagnosis, while those without dementia are often diagnosed and have anti-dementia drugs.

A small amount of physical activities can also reduce anxiety

In recent years, Taiwan's urban areas have developed into a high-density and exquisite mixed use style, and the convenience of life has caused the reduction of physical activities. According to research by Professor James from the London Institute of Hygiene and Heat Treatment, urbanization has resulted in a reduction in daily heat consumption of 300 to 400 calories. The transportation mode of transportation by car also causes reduced physical activities. Research points out that using car to transport leads to a reduction in daily heat consumption by 200 kcal. Due to inconvenient transportation in Taiwan, transportation modes with cars are more common. Changes in transportation modes and urbanization are the reasons for the increasing reduction of physical activities.

According to a systematic review (SR) and meta-analysis (MA) study published in the JAMA Psychiatry magazine, it is pointed out that even a small amount of physical activity can significantly reduce the risk of depression in adults. The study pointed out that adults who achieved physical activity recommendations (equivalent to 2.5 hours a week) have a lower risk of developing depression than those who did not.

If adults with poor activity reach physical activity recommendations, 11.5% of cases of depression can be prevented; higher intensity physical activity has only very small additional benefits to reducing the risk of depression. This systematic review and consolidation of body activities and depression suggests that even physical activities that are below the public health recommendations still have a clear benefit to mental health. The study authors wrote that doctors can encourage patients to increase physical exercise because even a small amount of exercise can help reduce the risk of their depression [5].

"Walking" is a good entry-level exercise

The COVID-19 pandemic has changed people's lifestyle, and it is nothing more than reducing going out sports or feeling uneasy because of fear of the epidemic. Quiet living habits may increase the risk of cardiovascular disease, diabetes, cancer and depression. Studies have shown that exercise has a positive return to stress relief. The World Health Organization (WHO) recommends that adults must conduct moderate physical activities for more than 150 minutes per week, and children and teenagers should achieve moderate physical activities for at least 60 minutes per day.

Former Director of the National People's Health Agency Wang Yingwei said that for people who do not have the habit of sports, "walking" is a good exercise, and it is recommended that the public integrate walking into their lives. Research has found that walking 15 minutes a day can improve the functions of various body, and exercise will prompt the brain to secrete "brainpherol", make you feel happy, improve your concentration and memory, relieve stress and enhance immunity [6].

Movement is worth a thousand gold

The famous researcher of Wen Qibang, the Institute of Group Health Sciences of our hospital, has published in the internationally renowned medical journal "Lancet", [7] A small amount of exercise can be delayed for three years every day. This article has been cited more than 2,000 times so far, and is the most important indicator article in Taiwan's literature. Generally, the recommended regular sports is to run 30 minutes a day and 150 minutes a week, but many people always have many reasons to excuse themselves for not having time to run! The research paper proposes that "15 minutes of exercise per day and 90 minutes of exercise per week" can cure all diseases and reduce depression. You can no longer continue to use it without time as an excuse to not exercise!

{twenty three} {twenty four} As shown in the picture provided by Dr. Wen, the first 15-minute movement is the best, with the largest slope, better than the second 15-minute, and the second is better than the third (the slope decreases), so this is recommended.

Su Zhuo's poem "Spring Night" says: "A moment of spring is worth a thousand gold", and "a moment of spring is worth a thousand gold", which points out that the preciousness of time is equally important, and maintaining movement for 15 minutes a day is not only worth a thousand gold, but also worth a thousand gold.

Sports is a spiritual medicine

The American Sports Medicine Association dictates to doctors "Exercise is medicine (Sports are a spiritual medicine, a good medicine for good teachers). "Many people are half-believing and half-doubting. In fact, they have passed thousands of spiritual medicines in the sports competition! The best hypertension medicine can only treat hypertension, and diabetes medicine can only treat diabetes. There is no such thing as exercise. Any disease can be cured and eliminates all diseases, including depression. If it is a disease, it will cure the disease, and it will not strengthen the body, and it will not have side effects.

Among long-term care patients, depression and dementia are relatively difficult to care for. There have been news reports on long-term care patients who have taken care of their regrets in their lives in the face of the huge pressure of long-term care. To deal with depression and dementia, it depends on extreme prevention, and it is not until the disease reaches its peak before relying on drugs to remove one's body. According to reports from the Huaer Street Journal, there are 10 million people in the United States suffering from depression and dementia. According to this proportion, there should be at least 700,000 patients in Taiwan. Huaer Street Journal pointed out that there is no medicine to treat dementia now [7]. The most important thing is to rely on sports, especially when you are young, you need to develop sports habits. Taiwan education has only two classes a week from primary school to senior high school, which is the long cause of depression and dementia. Without exercise every day, there is no exercise habit, and without physical education, there is no exercise skills.

Gallery sports are the best way to prevent depression and dementia, because during the game, they have close cooperation with teammates, and to defeat the opponent, they need to be smart, respond instantly, think about taking the lead, be able to beat the west, and be excited to win, and be nervous and depressed in the back of the brain. Many depressed patients rely on sports to get out of their depressedness, such as: famous sportsman Eu Yangjing, who fought severely and succeeded in her life. Therefore, when you are young, you have to develop the habit of exercising every day. 15 minutes is not a small amount, and one hour is not a long time. It will rain and prepare for war.

Reference:

1. (WHO)Depression: https://www.who.int/news-room/fact-sheets/detail/depression

2. National Health Administration "White Paper on Obesity Prevention and Control"

3. James WP. The fundamental drivers of the obesity epidemic. Obes Rev 2008; 9( Suppl 1): 6-13. https://pubmed.ncbi.nlm.nih.gov/18307693/

4. Pearce M, Garcia L, Abbas A, et al. Association Between Physical Activity and Risk of Depression: A Systemic Review and Meta-analysis. JAMA Psychiatry. 2022;79(6):550–559. doi:10.1001/jamapsychiatry.2022.0609

5. (JAMA) Even Low Amounts of Physical Activity Reduce Depression Risk

6. Ministry of Health and Welfare - National Health Agency: Go from the heart and go into a healthy life with peace of mind

7. Wen CP, Wai JP, Tsai MK, et al. Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. Lancet. 2011;378(9798):1244-1253. doi:10.1016/S0140-6736(11)60749-6

8. The Wall Street Journal: https://www.wsj.com/articles/alzheimers-disease-cure-funding-pharmaceutical-research-foundation-judy-fund-congress-part-the-cloud-drug-11656261539

(This article is reproduced from: New Science Knowledge at the National Hospital forum)