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Exercise For Depression and Health 

For the 280 million people in the world who have major depression (Source: WHO). this prescription is probably the one that they need more than any other. At least that’s the case with me.

The latest research shows that exercise and physical movement are just as effective. [1]

According to the Assistant Professor of Psychiatry at Harvard Medical School, Dr. Michael Craig Miller

“For some people exercise works as well as antidepressants.” (Source: Harvard)

What Kind of Exercise Helps?

Physical activity – any movement-based activity that requires energy to work the muscles. For example, household activities, walking to the grocery store, playing in the garden, etc.

Research shows that any physical activity — not just formal exercise programs —help improve mood. A study published in JAMA Psychiatry found that jogging for 15 minutes a day or walking or gardening can all help prevent depression. [Source: NYTimes]

Exercise – Planned and structured body movements to improve or maintain physical fitness. For example, yoga, HIIT workout, functional training, weight training, etc. 

According to a study of 65 women with depression, 34 women who took a yoga class twice a week (for two months) showed a significant decrease in depression symptoms than the 31 women who did not attend any classes.

Types of Physical Exercise

Here are the best types of exercises to improve health and reduce symptoms of depression and other mental disorders

Effect of Exercise on Health 

Exercising influences a cascade of biological events that results in many health benefits. 

Overwhelming evidence shows that exercise: [8]

  • Lowers blood pressure
  • Results in fat loss and weight reduction
  • Regulates blood sugar levels 
  • Strengthens and tones muscles 
  • Increases endurance, stamina, and balance 

Exercise for Depression and Anxiety

Health benefits of exercise for mental health include the following: [9]

  • Stress relief
  • Improved sleep
  • Increased mental sharpness
  • Mood enhancement 
  • Increased interest in sex
  • Better endurance
  • Increased energy and stamina

Regular exercise helps prevent and ease depression[10] by:

  • Feel-good endorphins

Exercise stimulates the production of endorphins (the feel-good hormone) and natural cannabis-like brain chemicals known as endogenous cannabinoids [11]. These hormones enhance your mood and sense of well-being. (Source: Health Europa)

  • De-stressor

Exercises de-stresses the mind and body by reducing the level of stress hormone (cortisol). [12]

The Evidence

  • Meta-Analysis 

There have been several meta-analyses to understand the link between exercise and depression and how exercise can improve mental health. 

A meta-analysis of 80 studies reported that exercise reduces depression and improves mental health by reducing anxiety and negative mood patterns. 

Another meta-analysis in the Journal of Psychiatric Research in 2016 found that regular moderate-intensity aerobic exercises can prove beneficial for treating depression. 

  • Clinical Trial

A study of 32 trials of 1858 participants found that exercise improves depressive symptoms in people diagnosed with depression compared to no treatment or control intervention. [13]

  • Study 

A study in Frontiers in Psychiatry revealed that exercise reduces depression symptoms by improving sleep quality and cognitive function. 75% of the participants showed a therapeutic response than the 25% who did not exercise.

Another study published in BMC Medicine in 2020 concluded that people with low aerobic and muscular fitness levels are twice as likely to experience depression. 

  • Book

A science-based book on why we should exercise to improve our health and lifestyle: 

The Joy of Movement by Kelly McGonigal (Research Psychologist at Stanford, Award winning Neuroscience Writer, Speaker and Consultant)

Summary 

The data worldwide shows physically active people are healthier and have a lower risk of mental disorders like depression and loneliness. Beyond epidemiology, the neurochemistry of how movement reprograms the brain and affects mental health is evidence enough that exercise makes the mind and body thrive. (Source: Kerger)

Thus, anyone suffering from emotional distress, depression, or mental disorder should start an exercise regime. 

References

    1. Can high-intensity interval training improve physical and mental health outcomes? A meta-review of 33 systematic reviews across the lifespan by Rebecca Martland, Valeria Mondelli, Fiona Gaughran, Brendon Stubbs. 2019. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/31889469/
    2. Strengthen your mood with weight training: https://www.health.harvard.edu/mind-and-mood/strengthen-your-mood-with-weight-training
    3. Exercise for depression: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/
  • Training responses of plasma beta-endorphin, adrenocorticotropin, and cortisol by Kraemer WJ, Fleck SJ, Callister R, Shealy M, Dudley GA, Maresh CM, Marchitelli L, Cruthirds C, Murray T, Falkel JE. 1989. Retrieved from: https://europepmc.org/article/med/2540392
  1. Exercise is an all-natural treatment to fight depression: https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
  2. Depression and anxiety: Exercise eases symptoms https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
  3. 7 Great Exercises to Ease Depression: https://www.everydayhealth.com/depression-pictures/great-exercises-to-fight-depression.aspx
  4. Exercise and Depression: https://www.webmd.com/depression/guide/exercise-depression
  5. What Is the Link Between Exercise and Depression? https://www.verywellmind.com/what-is-the-link-between-exercise-and-depression-5089055

 

 

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