A new study from The Irish Longitudinal Study on Ageing has revealed something striking: even small amounts of physical activity can significantly cut the risk of depression—while also supporting better overall muscle recovery and body function.
The Study in Simple Terms
Researchers followed 4,016 adults aged 50+ for 10 years to examine how different “doses” of physical activity impacted depression risk. They measured activity using MET-minutes per week, which combines exercise intensity and duration.
Here’s what they found:
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Just 400–600 MET-minutes/week—around 45 minutes of brisk walking weekly—reduced depressive symptoms by 16% and depression risk by 43% compared to doing nothing.
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Those with chronic disease who exercised 600–1,200 MET-min/week also saw a 44% drop in depression risk.
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People without chronic illness needed over 2,400 MET-min/week for the same benefit .
In short: you don’t need long gym sessions to make a difference. Even moderate post-workout activity supports your mood and helps your body handle inflammation more effectively.
The Inflammation–Depression Connection
Chronic inflammation has been linked to both mood disorders and tight muscle tension. Physical activity works like a built-in muscle relaxer—enhancing circulation, reducing stiffness, and helping prevent post-workout inflammation buildup. Movement doesn’t just improve your brain chemistry; it also helps you recover faster and keeps your muscles flexible.
Final Take
You don’t need to overtrain to feel better. A few walks, stretches, or light workouts each week can protect your mind and body alike. For those who train regularly, supporting muscle recovery and reducing inflammation can be easier with herbal formulations like MuscleRoot from Sana Herbal Sciences®, crafted to help ease tight muscles and support joint comfort after physical activity.
