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Reduce Depression Fast With Meditation and Exercise

Reduce Depression Fast With Meditation and Exercise

One morning, a reporter approached golfing legend Ben Hogan as he was on his way to the practice area before the start of the last day of a major tournament. As the reporter began to ask a question, Hogan put up his hand and said, “Not now. I’ve already started my round.”

Researchers at Rutgers University conducted a study of 52 students—22 had a major depressive disorder and 30 were considered typical, healthy individuals. Both groups started out doing 30 minutes of focused-attention meditation (that’s clearly what Hogan was doing—you don’t have to be locked in a dark room to meditate!) combined with 30 minutes of moderate-intensity aerobic exercise twice a week. (Hogan did a lot more than that—and we suggest 10,000 steps a day and three 20-minute cardio sessions weekly.) That combo was very effective: It reduced the students’ symptoms of depression by 40 percent and it was significantly effective in just two months!

You can get results like that too. If you struggle with depression or just the passing blues, start your mood-improving regimen with mindful meditation. Then, launch an aerobics routine. The study used both a treadmill and a stationary bike. You can also take an aerobics class, swim, jog, adopt an interval walking routine or bike.

With a regular schedule of meditation and aerobics, you’ll soon be less fatigued, more engaged in life and accomplish more every day. So, tee it up today!

Medically reviewed in August 2019.

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