How are you today? Friends often ask us this question. And often the answer is, I’m fine, But are we all okay? Are we okay now? The truth is we often hide our problems from others. which makes us suffer from some depression, And so that depression does not turn into a pathological phenomenon, we can cure depression with exercise, What?! Cure depression with exercise!! Is this really working? Come with me, we sail through this article to investigate the truth.

Symptoms of depression can be complex and vary widely between people. if you are depressed, You may feel sad and hopeless and lose interest in things you used to enjoy.

Symptoms last for weeks or months and are bad enough to interfere with your work, social life, and family life.

Symptoms of depression

psychological symptoms:

Psychological symptoms appear as follows:

– Low mood or persistent sadness

– Feeling hopeless and helpless

– Low self-esteem

– Feeling of tears

– feeling guilty

– Feeling uncomfortable and intolerant of others

– Lack of motivation or interest in things

– They find it difficult to make decisions

– Not getting any pleasure from life

– Feeling restless or anxious

– Having suicidal thoughts or thoughts of harming yourself.

Physical symptoms:

– Moves or speaks more slowly than usual

– changes in appetite or weight (usually decreased, but it increases sometimes)

– constipation

– Unexplained aches and pains

– lack of energy

– Decreased sex drive (loss of libido)

– Changes in the menstrual cycle

– disturbed sleep – eg, You find it hard to sleep at night or get up very early in the morning.

Social symptoms:

– Avoid contact with friends and participate in fewer social activities

– Neglecting your hobbies and interests

– You are experiencing difficulties in your home, work, or family life

Severity of depression

Depression often comes on gradually. So it can be difficult to notice that something is wrong. Many people try to cope with their symptoms without realizing that they are not feeling well. Sometimes it may take a friend or family member to point out that something is wrong.

Doctors describe depression as severe.

Mild depression – has some effect on your daily life.

Moderate depression – has a significant impact on your daily life.

severe depression – makes daily life almost impossible, A small number of people with major depression may experience psychotic symptoms.

How does exercise help relieve depression and anxiety?

Effect of exercise on depression

The effect of biological exercise appears in the form of many health benefits, such as protection against heart disease and diabetes, improve sleep, and lowering blood pressure. High-intensity exercise releases feel-good chemicals called endorphins, But for most of us, The real value lies in low-intensity exercise over time.

This type of activity stimulates the release of proteins called neurotrophins or growth factors. Which causes nerve cells to grow and form new connections. The improvement in brain function makes you feel better.

in people with depression, Neuroscientists have noticed that the brain’s hippocampus—the region that helps regulate mood—is smaller.

Exercise supports the growth of neurons in the hippocampus, It improves nerve cell connections.

Important exercise for depression

Come, dear, now we learn about the most important exercises for treating depression:

1.Walking

One study looking at 1,904 middle-aged Australian women with depressive symptoms, She noted that higher levels of walking were associated with an increase in health-related quality of life.

The women were asked to complete a health-related quality of life questionnaire (which looked at both physical and psychological factors) as well as a physical activity recall survey.

It was found that women who engage in moderate to vigorous physical activity for an average of 150 minutes each week (which is consistent with Canada’s guidelines), feel more energetic, less depressed, And more likely to want to socialize. And this is just one study. There are many other similar research papers that support the benefits of walking, Especially when it is done regularly.

The cool thing about this activity is that anyone can do it. Regardless of fitness ability, And you can do it just about anywhere.

2. Running

may be running, and other high-intensity activities or aerobic exercise, The most extensively researched exercise when it comes to preventing or reducing depression. Running instantly triggers some endorphins and dopamine (neurotransmitters – important brain chemicals responsible for mood) throughout the body. Have you ever heard of a high runner?

A recent study looked at the effect of combining meditation and running to help treat depression among adult men and women in the United States. 22 participants were asked to first meditate for 20 minutes (a beginner meditation that focuses on sitting quietly and focusing on breathing), followed by 10 minutes of walking meditation (focusing on each step they took), and finally 30 minutes of meditation, Jogging on a treadmill at a moderate speed.

Participants repeated this process twice a week for eight weeks. Not only did this combination reduce their depression (up to 40%), It also helped reduce unhappy thoughts and unpleasant memories from the past (known as rumination).

It’s time to slip on those sneakers and let your feel-good hormones flow!

3. Yoga

Stretch, focus and breathe! Research continues to tout the benefits of yoga in not only improving physical health, But also in mental health.

Published in the Journal of Complementary and Alternative Medicine, A small study examined the effect of yoga on helping people relieve depression. Thirty adults (from 18 to 64 years of age) with depression were divided into two groups: Half took a 90-minute yoga class (which focuses on posture, strong alignment, and deep breathing) three times a week and four times a week for 30-minute sessions at home, The other half took two group classes and three home sessions per week. just three months later, all participants testified, Regardless of group tasks, Significant decrease in depressive symptoms by at least 50%.!

While more yoga practice seems to lead to better results, Practicing yoga at least twice a week seems to provide some amazing health benefits. It’s time to practice yoga!

4. Tai Chi

In the International Journal of Behavioral Medicine reviewed 42 papers that examined the effects of tai chi on mental health. While additional, high-quality work is still needed to determine how and why this particular activity is beneficial (in addition to its effectiveness), The findings of this paper support tai chi as a useful tool in positively affecting depression, anxiety and mental health in general.

Tai Chi is about slow and controlled movements. Which is especially great for the elderly or individuals with arthritis or balance issues. Why not try tai chi to help lift your mood and welcome more positive energy into your life?

5. Lifting weights

18 widely published articles on weight lifting and depression were reviewed. While some results have been mixed, It has been concluded in many studies that lifting weights, or resistance training, plays an important role in reducing symptoms of depression, Especially in adults.

Lifting weights is definitely a great way to blow off some steam, and boost endorphins, And strengthening everyone at the same time.

How effective is the treatment of depression with exercise?

Exercise appears to be an effective treatment for depression. It improves symptoms of depression to a similar extent as medication and psychotherapy. Observational studies show that active people are less likely to suffer from depression, Interventional studies indicate that exercise is beneficial in reducing depression. Even modest levels of exercise appear to be associated with improvements in depression, And while most studies to date have focused on aerobic exercise, Several studies have also found evidence that resistance training may also be effective. While the optimal “dose” of exercise is not known, It is clear that any exercise is better than no exercise. Getting patients to start — and maintain — exercise is critical.

The amount of exercise sufficient to get rid of the feeling of depression

Recommended levels of exercise in the United States include, According to the US Centers for Disease Control and Prevention, moderate levels of aerobic activity (such as brisk walking) for 2.5 hours per week, Besides working out all the major muscle groups twice a week.

Instead of that , Anyone can choose a vigorous aerobic exercise, like running, for 1.25 hours each week, Along with the same amount of strength training.

According to the Center for Disease Control, Moderate to vigorous exercise is beneficial for us. Improve sleep, lower blood pressure, prevent heart disease, diabetes and cancer. reduce stress; Boosts mood and fights anxiety and depression.

But in today’s busy world, Many people find it difficult to go for a jog or visit the gym. Add depression to the mix, Experts also say that the motivation to exercise decreases further..

The study said that adults who engaged in activities equivalent to 1.25 hours of brisk walking per week had an 18% lower risk of depression compared to those who did not exercise.

The study authors said that moving to “a volume of activity equivalent to 2.5 hours of brisk walking per week was associated with a 25% lower risk of depression.”

A study published in 2020 found that even light exercise helps protect children from developing depression.

A 2020 study revealed that 60 minutes of simple movement each day at age 12 was associated with an average of 10% reduction in depression at age 18.

Movement types included running, cycling, and walking as well as activities such as doing housework, painting, or playing a musical instrument.

How to start working out and stay motivated:

1. Try new things and find activities you really enjoy

One of the best ways to set yourself up for fitness success is to find patterns of exercise or activities that you actually enjoy. With so many ways to be active, There’s no reason why you can’t find something you love. Try walking, biking, hiking, tennis, kayaking, swimming, dancing, boxing, karate, yoga or pilates. Better yet, Find some activities that you love and rotate them into your schedule to avoid boredom with exercise. You are more likely to continue working if you do. If you don’t know where you are right now, Experiment until you find a routine that works for you. And if you want to travel, This can be an ideal time to try new activities as there is always something to do. For example, One of my favorite activities when I travel to a tropical place is snorkeling, which is very interesting, But it also includes a lot of swimming.

2. Join a club or take group lessons:

Once you find an activity you enjoy, Joining a local club can be another great way to stay motivated. Not only do clubs usually schedule events that can help you stay on track, You’ll also be able to meet new friends who share your fitness interests. In my area there are hiking clubs, cycling clubs and rowing clubs, For example but not limited to.

3. Set simple goals:

Setting simple goals is the key to turning your good health intentions into lifestyle changes. Leave no room for excuses by diving into exercises your body can’t handle and expecting unreasonable results. It’s easy to get discouraged and give up if your goals are too ambitious.

The U.S. Department of Health and Human Services recommends that adults do at least 150 to 300 minutes of moderate aerobic exercise — such as brisk walking or dancing — per week. She says adults should engage in strength training at least two days a week. No matter how simple it is, you need to start maintaining your motivation. This is better than nothing.

4. Scheduling daily tasks for exercises:

You probably have some kind of daily to-do list or schedule to follow. exercises on it. If it is difficult to find time to exercise, Don’t hold back, “Schedule your workouts as you would any other important activity.”

Try working out first thing in the morning. So exercise becomes No. 1 on your to-do list — and the first thing you cross off. Join a morning exercise group. Take your dog for a powerful walk.

You may need to adjust your sleep schedule. But you might find an active morning person buried inside.

If you can’t find the motivation to sweat in the morning, Don’t let fitness fall off your radar during the day. avoid sitting for long periods, take the stairs, And prioritize this exercise before you plop down on the couch for the evening. But , On the other side , Never be so hard on yourself.

5. Take your fitness outdoors

Part of staying motivated to exercise is keeping your routine fresh. Being active outside can give you the change of scenery you need to help keep you motivated. Exercising outdoors can help increase our vitamin D levels. with increased energy.

Time spent in nature has also been linked in studies to lower blood pressure, heart rate, and cortisol (our stress hormone), While promoting calmness, positivity and focus.

best of all, it’s free! Take your dog, bike, run in your neighborhood, or take your exercise routine to a local park. You can also find some local trails to hike or bike. Do you live near a beach, lake or river? Swimming and kayaking are also great options for an outdoor activity.

6. Music can keep you in the mood

when you exercise, Nothing can get you moving like some great music. Studies have shown that music not only helps boost your stamina and exercise, But it can also help you fight exercise fatigue. A study published in the journal found that upbeat and stimulating music gave participants a boost of energy and motivation.

When should you visit a doctor in case of depression?

If you think you or a loved one may be depressed, Consult your doctor or a mental health professional who can diagnose your condition and suggest treatments that improve your symptoms.

Your doctor can perform a physical exam and review your medical and family history. They may do a blood test to rule out medical causes for some of your symptoms. For example, A thyroid problem can cause fatigue and low mood. He will ask you about your symptoms. They may give you a questionnaire to fill out about your sad feelings and thoughts.

Your doctor or mental health professional can also determine if you have a specific type of depression. Such as dismal, atypical or seasonal depression.

FAQ:

Can depression be completely cured?

The answer to this question is no. Depression cannot be completely cured. To make it easier and for things to be clearer, the matter is similar to diabetes. Once a person is infected with it, it lasts for life, but there are medicines to treat it and control its levels. The same applies to depression, as there are effective treatments that enable sufferers to live their lives normally, but without being completely cured of it.

Does sport prevent relapse of depression?

Relapse of depression is linked to several factors, Sport is one of the positive catalysts that limit relapse factors. Sport improves mental and physical health. And a way to increase social contact with others, Unloading pent-up energies and feelings.

Does sport prevent panic attacks?

Regular exercise helps reduce anxiety and panic disorder. Thus, it contributes to reducing the severity of seizures and reducing the number of recurrences.

The good news is that we can treat depression with exercise, But there are rules to be followed. And don’t forget to consult a doctor. And all the effort you might put into exercising, It is considered better in stages than treatment with drugs. The wisdom of an ounce of prevention is better than a pound of cure. The most effective recipe for all types of depression, And do not forget your share of fun with friends and dancing, which gives you high positive energy. May you be well.

Written by: Siba Babi

Sources:

mayoclinic

journals.lww