In this episode of The Blueprint, I dive into a fascinating systematic review and meta-analysis exploring the most effective types of exercise for treating depression and the possible mechanisms behind their benefits. With depression being a leading cause of disability worldwide, many people are seeking additional tools to manage their symptoms.

Join me as I break down the findings from this comprehensive study, including:

• Which exercise modalities showed the most significant effects on depression severity
• How exercise intensity may impact the magnitude of benefits
• The proposed mechanisms behind exercise's mood-boosting effects
• How exercise compares to other interventions like cognitive behavioral therapy and SSRIs

I also discuss the importance of finding an enjoyable and sustainable form of physical activity, as well as the role of exercise as part of a comprehensive mental health toolkit. If you or someone you know is struggling with depression, this episode provides valuable insights into the power of exercise as a complementary treatment option.

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Paper: *Effect of exercise for depression: systematic review and network* meta-analysis of randomised controlled trials

Quotable moments:

1. "Almost all of these modalities were found to significantly reduce depression severity compared to active controls, placebo tablets, or social support." - Dr. Erik Korem

"The sheer number of trials and participants, along with the consistency of the results across different types of evidence, strongly suggests that exercise can indeed be a powerful tool for managing depression." - Dr. Erik Korem

"Exercise has been shown to increase resistance to both physical and psychological stress." - Dr. Erik Korem

"The best exercise is ultimately the one that you enjoy and can stick to with consistency." - Dr. Erik Korem

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

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