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 IMPROVE MOOD AND HEALTH WITH THIS ACTIVITY





It turns out one of the easiest ways to protect yourself from depression might be as simple as putting down the remote. New research suggests that trading just an hour of TV time each day for something more active—think sports, a walk, or even a little extra sleep—can make a real difference, especially if you’re in your forties or fifties.

The numbers are hard to ignore. In a massive Dutch study tracking more than 65,000 people for four years, swapping out an hour of TV for another activity cut the risk of major depression by 11%. And the effect was even bigger in middle-aged adults: nearly a 19% drop. The more time you trade, the better. For those who replaced two hours of daily TV, the risk of depression plummeted by up to 43%.

What’s going on here? According to lead researcher Rosa Palazuelos-González, it’s not just about moving more or sitting less. The study actually looked at what happens when you take TV time and actively replace it with something else—exercise, sleep, chores, or even commuting. The results show that not all swaps are created equal. Thirty minutes of sports instead of TV? That slashed depression risk by 18%. Even switching to sleep, work, or just being out and about helped, though not as dramatically. But, oddly enough, swapping TV for chores didn’t make much difference.

Middle age is where the benefits really stack up. People in this group who ditched an hour of TV for other activities saw their depression risk drop by nearly one-fifth. Bump that up to two hours, and the risk nearly halves.

It’s a different story for older and younger adults. For seniors, only sports seemed to have a meaningful effect—other swaps didn’t move the needle much. And for younger folks, who tend to be more active anyway, cutting TV time didn’t seem to make much difference in depression risk. Chances are, they’re already getting the benefits of movement.

This wasn’t a fly-by-night survey. The scientists followed more than 65,000 people who started depression-free, asking them to track how they spent their time: sports, exercise, commuting, chores, work, TV, sleep, you name it. After four years, they looked at who developed depression and how their habits had changed.

The takeaway? If you’re looking for a simple, science-backed way to boost your mood and protect your mental health—especially as you get older—try swapping just an hour of TV for something a little more active. Investing in your health has exponential returns.

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