Depression and other mental health disorders are growing concerns in the UK, affecting millions of people each year.

While treatment often involves medication and therapy, a new study has shed light on the potential of everyday activities to significantly reduce the risk of depression, anxiety, and even psychosis.

The findings, published in the journal Neuroscience and Biobehavioral Reviews, suggest that simple, low to moderate intensity exercises like gardening, golf, and walking could be powerful tools in promoting mental well-being.

The Power of Physical Activity

Researchers from Anglia Ruskin University conducted an analysis of multiple studies involving more than four million people to assess the link between physical activity and mental health disorders.

The results were compelling.  Low to moderate intensity exercise was associated with a:

• 23% reduction in the risk of depression,

• 26% reduction in the risk of anxiety,

• 27% reduction in the risk of psychosis or schizophrenia.

  
  

These findings add to the growing body of evidence that physical activity is not only good for physical health but also plays a crucial role in maintaining mental well-being.

The NHS recommends that adults aged 19-64 should aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, along with strength exercises on two or more days a week.

Why Low-Impact Activities are Best for Mental Health

One of the most interesting aspects of the study was the focus on low to moderate intensity activities. While high-intensity exercise is often touted as the most effective way to improve health, the researchers found that it could actually worsen stress-related responses in some individuals.

In contrast, activities like gardening, golf, and walking were found to be particularly beneficial for mental health. These activities can be easily incorporated into daily life and don't require a significant time commitment or financial investment. They also provide an opportunity to spend time outdoors, which has been linked to improved mood and reduced stress levels.

The Hidden Benefits of Getting Dirty: Gardening for Body and Mind

Gardening offers a surprising range of health benefits that go far beyond the physical activity involved. Dr. Michael Mosley, a strong advocate for the power of gardening, highlights some of these hidden advantages.

One key benefit is the potential impact on your gut microbiome. Dr. Mosley explains, "Exposure to bacteria in soil can boost your gut microbiome and even your serotonin levels."

This boost in beneficial gut bacteria, along with increased production of hydrogen sulphide (which aids nutrient absorption), could contribute to the observed link between gardening and improved mood and well-being.  

Studies have even shown that individuals with strong social connections have more diverse gut microbiomes, suggesting that the social aspects of gardening, like sharing your harvest or working alongside friends and family, might also play a role.

Dr. Mosley adds, "Another great way to cultivate your good gut microbes is gardening, as it brings you in closer contact with soil, which is rich in bugs. This could be one reason, along with exercise and spending time outdoors, why gardeners tend to live longer."

The Social Connection

In addition to the physical and mental health benefits of gardening, a study published in Scientific Reports in 2019 found that individuals with strong social connections, such as a happy marriage or close friendships, had more diverse gut microbiomes compared to those who were socially isolated.

Dr Mosley added, "So it seems that keeping in close touch with friends is also a good way to keep your microbial friends, whether they're bacteria or viruses, happy." This highlights the importance of maintaining social connections for overall health and well-being.

Finding Your Level

The study's lead author, Professor Lee Smith, emphasised the importance of acknowledging individual differences in people's responses to exercise. He noted that any activity recommendations should be tailored to the individual, taking into account their preferences, abilities, and goals.

This personalised approach to exercise is particularly important for those struggling with mental health issues. Working with a healthcare professional or a qualified fitness instructor can help individuals develop a safe and effective exercise plan that meets their unique needs and preferences.

Conclusion

The findings of this study provide valuable insights into the role of physical activity in promoting mental well-being.

By incorporating simple, low to moderate intensity activities like gardening, golf, and walking into daily life, individuals may be able to significantly reduce their risk of depression, anxiety, and other mental health disorders.

As Professor Smith noted, preventing mental health complications is a major challenge and an area of paramount importance in the realm of public health.

These findings serve as a reminder that even small changes in daily routines can have a profound impact on our mental health, and that everyone has the power to take steps towards a healthier, more resilient future.