The Role of exercise in treating depression and Improving Mood

2024-06-23

<h1>The Role of exercise in treating depression and Improving Mood</h1> Are you frustrated or disillusioned? Worried about deadlines? Are you suffering from a depression that is weighing you down and holding you back? You are not alone. The World Health Organization (WHO) reports that nearly one billion people globally suffer from psychological issues, most often anxiety and depression. Amid a number of therapeutic measures, there is a powerful but often overlooked solution for dealing with depression, stress, and mood swings: Exercise.Exercise is a highly effective way to reduce feelings of stress and depression, and improve your mood. There are a number of reasons for this, which we'll go into detail about.<h2>What is the impact of exercise on mental health?</h2>Many studies show that people who exercise regularly have better mental health and emotional well-being, positive improvements in mood, and lower rates of depression and mental illness; for example, <a href="https://bjsm.bmj.com/content/57/18/1203" target="_blank" rel="noopener">some studies</a> have suggested that exercise can treat mild to moderate depression as effectively as antidepressant medications, but without the side effects. Exercise can also be a valuable addition to other psychotherapy options.In addition to relieving symptoms of depression, research also shows that regular exercise can prevent you from relapsing. Studies also suggest that regular exercise helps to:<ul><li>Happiness and mood enhancement</li></ul>Exercise helps reduce symptoms of depression and anxiety, and promotes feelings of happiness and satisfaction, physical and mental energy, and well-being through the release of endorphins, a powerful chemical that has pain-relieving properties, but more importantly, it evokes feelings of pleasure and well-being, and thus has mood-enhancing effects.<ul><li>Reduce stress</li></ul>In addition to releasing endorphins in the brain, physical activity helps to relax muscles and relieve tension in the body by lowering levels of the stress hormone cortisol, which helps you feel calmer and more relaxed. When your body feels better, your mind will feel better too.<ul><li>Improve sleep quality</li></ul>Sleep is essential for physical and mental health, and sleep deprivation can contribute to feelings of stress and depression. Exercise helps to improve the quality of your sleep, resulting in faster, deeper, and more restful sleep, which has a positive effect on your mood, leaving you feeling energized and ready to tackle life's challenges.<ul><li>Boosts self-confidence</li></ul>When you achieve fitness goals, big or small, such as shrinking your waistline and increasing your strength and endurance, it fosters a sense of accomplishment and pride, which boosts your self-esteem and self-confidence, leading you to feel energized and gives you a more positive outlook on life.<ul><li>Relaxes the mind and improves social interaction</li></ul>Exercise provides opportunities to get away from it all and enjoy some solitude or make friends and socialize, so it can act as a distraction. When your body is busy, your mind will be distracted from the worries of daily life, allowing you to find some quiet time to break the cycle of negative thoughts that feed depression and stress.<ul><li>Improved physical health</li></ul>A healthy mind in a healthy body; the benefits of exercise are not limited to mental and psychological health, but extend to physical health as well, from increasing energy levels, improving heart health, building bones, lowering blood pressure, sugar, and fat levels, and preventing a large number of diseases, this translates directly into improved mental health.<ul><li>Vitamin D optimization</li></ul>Exercising outside can help boost your vitamin D levels and your mood. Just make sure you're properly protected from the sun, using sunscreen, long-sleeved clothing, and a wide-brimmed hat.<h2>Ready to feel happy? Get moving!</h2>If you're feeling stressed, depressed, or anxious, exercise is a great way to start feeling better. According to the Centers for Disease Control and Prevention (CDC), it is recommended that adults get at least 150 minutes a week of moderate-intensity aerobic activity, such as bicycling, brisk walking, gardening, and housework, or 75 minutes a week of vigorous-intensity aerobic activity, such as weight lifting and sprinting.<h2>Mood-boosting exercise is within everyone's reach!</h2>You don't have to be a professional athlete or a long-time exerciser to reap the benefits of exercise for your mental health - even small changes in your lifestyle can make a big difference. Here are some tips to start incorporating exercise into your daily routine:<ul><li>Start gradually: Don't try to do too much at first. Start with 10-15 minutes of light activity, such as walking or swimming, 3-4 days a week, then gradually increase the time and intensity of activities.</li><li>Choose enjoyable activities: Take up a sport you love, whether it's dancing, cycling, gardening, or even dancing at home, and stick with it for the long term, varying the activities from time to time.</li><li>Make it a habit: Set aside a specific time each day for exercise, and make it part of your daily routine like eating breakfast or brushing your teeth.</li><li>Find a workout buddy: Exercise with a friend or join a sports group to keep you motivated.</li><li>Don't give up: There will be days when you feel tired or don't feel like exercising, so you can take breaks from exercising, but don't give up.</li><li>Reward yourself: Reward yourself for achieving your exercise goals, such as an outing with a friend or a gift.</li><li>Exercise outdoors: Outdoor exercise improves your mood and reduces stress.</li></ul><h2>Talk to your doctor before exercising</h2>Unless you haven't exercised in a long time, are over 50 years old, or have a medical condition such as diabetes or heart disease, it's OK to start an exercise program without seeing your healthcare provider. Your doctor will take into account any medications you're taking and any health conditions you have.If your symptoms of depression or anxiety continue to affect your daily life despite regular exercise, see a psychiatrist. While exercise and physical activity are great ways to relieve symptoms of depression or anxiety, sometimes they are not a substitute for behavioral, pharmacological, or talk therapy.Take the first step towards a healthier and happier life and <a href="https://www.ihospitalapp.com/ar/search/%D8%A7%D9%84%D8%B7%D8%A8-%D8%A7%D9%84%D9%86%D9%81%D8%B3%D9%8A/%D8%A7%D9%84%D8%A3%D8%B1%D8%AF%D9%86/%D8%B9%D9%85%D8%A7%D9%86">book an appointment today</a> with a psychiatrist in the iHospital network.<hr><h2>References</h2><ol><li aria-level="1"><a href="https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm">The Mental Health Benefits of Exercise</a>, HelpGuide.org</li><li aria-level="1"><a href="https://www.health.harvard.edu/staying-healthy/exercising-to-relax">Exercising to Relax</a>, Harvard Health Publishing</li><li aria-level="1"><a href="https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495">Depression and anxiety: Exercise eases symptoms</a>, Mayo Clinic</li><li aria-level="1"><a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469">Exercise and stress: Get moving to manage stress</a>, Mayo Clinic</li><li aria-level="1"><a href="https://www.webmd.com/depression/exercise-depression">Exercise and Depression: Endorphins, Reducing Stress, and More</a>, WebMD</li><li aria-level="1"><a href="https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health">Exercise and mental health</a>, Better Health Channel</li></ol>