Anxiety and depression have risen significantly in the United States over the last decade. Statistics suggest that 1 in 8 people in the U.S. over the age of 12 have a diagnosis of depression and 31.1% of adults will experience an anxiety disorder in their lifetime. In fact, as many as one in four people globally may experience either depression or anxiety or both.  But I have good news. A “sweeping review of global research” published their findings identifying one powerful way to reduce the incidents of anxiety and depression in our families and communities: exercise.

Regarding depression, the review found 800 studies with a combined total of 57, 930 participants between 10 and 90 years of age. The studies reviewed the impact of aerobic exercise, resistance training, mind-body practices such as yoga, and mixed programs on the symptoms and “feelings” of depression. Each mode of exercise had a positive impact on depression. However, the results revealed that aerobic exercise, especially when experienced in a group setting, produced the largest positive effect.

For anxiety, the review identified 258 studies involving 19,368 participants between the ages of 18 and 67 years. Once again, the studies reviewed the impact of aerobic exercises, resistance training, training mind-body practices, and mixed programs on anxiety. Each of these potential areas of exercise had a positive effect in reducing anxiety among the participants.

Overall, for both depression and anxiety, “the benefits of exercise were comparable to, and in some cases exceeded, those of medication or talk therapies.” Specific to depression, exercise done in groups provided the greatest benefit. This may have combined the benefits of aerobic exercise with the benefits of social interaction. For anxiety, on the other hand, lower intensity exercise programs lasting up to 8 weeks proved most helpful If you want to reduce the risk of anxiety and depression within your family, get moving. Turn off the TV. Step away from the screens…and get moving. Participate in some aerobic activities such as swimming, dancing, walking, biking, or running. Participate as a whole family and enjoy your time together. Or involve the whole family in a local community bike group, swim group, or dance group to enjoy the benefits of exercise in combination with the benefits of social involvement. Get off your seat, get moving, and get happy…as a whole family.