What’s wrong with a couch potato? Researchers in the United Kingdom have answered that question. Well…they didn’t ask that question literally, but they answered it nonetheless. They followed 4,000 children using “wearable devices called accelerometers.” These devices record body movements, sort of like a Fitbit. They analyzed the data collected through these devices when the children were 12, 14, and 16 years old. Ironically, their daily sedentary time increased from 7 hours and 10 minutes to 8 hours and 40 minutes over the span of those years. The knowledge they gained about adolescent activity levels comes with good news and bad news.
First, the bad news. This increase in sedentary time was associated with an increased risk of depression. A decrease in activity level contributed to the risk of depression. Specifically, every hour of increased sedentary time during adolescence was associated with an 8-11% increase in a risk of depression at 18-years-old.
Now the good news. The risk of depression decreased by 10% with every hour of physical activity added to a teen’s day. In other words, adding an hour of physical activity to a teen’s day cut the risk of depression by 10%! Adding two hours of physical activity cut the risk of depression by 20%!
But wait. There’s even better news. Physical activity does not have to involve the gym, sports, or a major workout. These are good, but not the only options. Physical activity in this study simply meant moving around. Even light activity like walking to a friend’s house, running errands, standing while talking to friends (rather than “sitting on the phone”), doing chores around the house, or helping set the table helped to accrue physical activity…and decrease depression! That is great news because there are so many options to help your teen gain more physical activity. Really, anything other than the sedentary sitting or lying down while play video games or watching TV is going to help accrue time of physical activity. So, encourage your teen to walk to a friend’s house, ride their bike to the store, play a game of pick up basketball with friends, do some chores…anything to get them on their feet and moving.
For an added bonus, engage in some physical activities with them—walk the dog together, ride your bikes to a movie, do yardwork together, engage them in cleaning the house with you. Not only will the physical activity help decrease their risk of depression, but the time spent with you will contribute to their long-term health and happiness as well.