If you suffer from depression, you’ll want to take walks, take up gardening and/or take up golf or golf more if you already know how to play the game.
Research from Anglia Ruskin University has highlighted a significant link between low to moderate intensity exercise and reduced rates of depression.
An umbrella review of global studies, published 2024 in Neuroscience and Biobehavioural Reviews, found that physical activity can reduce the risk of depression by 23% and anxiety by 26%.
The strongest associations were seen with activities like gardening, golf, and walking.
But if you don’t care for gardening or golf, you can replace these with similar-expenditure activities – that you normally don’t do – to add a positive variable to your treatment of depression or anxiety.
Examples include bicycle riding, inline skating, swimming gentle laps, a low impact aerobics class and yoga.
The study also noted a significant reduction in severe mental health conditions, including a 27% decrease in psychosis/schizophrenia risk.
These results were consistent across different genders, age groups and regions.
Lead study author Lee Smith, Professor of Public Health at ARU at the time of the research, emphasized the importance of tailoring exercise recommendations to individuals, noting that even low to moderate levels of physical activity can be beneficial.
Tips on Starting a Garden
- Choose the Right Location: Select a spot with at least 6-8 hours of sunlight daily. Ensure the area has good drainage.
- Start Small: Begin with a manageable plot size, such as a few raised beds or containers, especially if you’re a beginner.
- Prepare the Soil: Test the soil for pH and nutrient levels. Amend it with compost or organic matter to improve fertility and structure.
- Select Appropriate Plants: Choose plants suitable for your climate and soil type. Consider starting with easy-to-grow vegetables like tomatoes, lettuce, and herbs.
- Water Wisely: Water plants deeply and less frequently to encourage deep root growth. Early morning is the best time to water to reduce evaporation.
- Mulch: Apply mulch around plants to retain moisture, suppress weeds, and regulate soil temperature.
- Use Quality Seeds and Seedlings: Invest in high-quality seeds or healthy seedlings from reputable sources.
- Practice Crop Rotation: Change the location of plant families each year to prevent soil depletion and reduce pests and diseases.
- Pest Management: Use natural pest control methods like neem oil, insecticidal soap, or introducing beneficial insects. Avoid chemical pesticides if possible.
- Regular Maintenance: Keep the garden weeded, prune plants as needed, and regularly check for pests and diseases.
- Keep Learning: Gardening is a continual learning process. Stay informed through books, local gardening clubs, and online resources.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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