Depression is one of the most common challenges in mental health around the world, and affects more than one 280 million people worldwide (WHO) (WHO), 2023). Symptoms range from constant sadness and fatigue to poor concentration, loss of motivation, and in severe cases, suicide thinking.
Traditional treatments, such as Anti -depression and psychotherapy medicationsIt remains decisive. However, the growing scientific evidence highlights another effective tool: Practicing.
Over the past two decades, hundreds of studies and systematic reviews have shown that physical activity can Reducing the symptoms of depression, preventing relapse, and even competing with the effectiveness of antidepressants in some cases (CONEY ET Al., 2023; Schuch et al., 2020).
In this article, we will take a file Deep diving in exercise and depressionCovering:
- Nervous chemical changes and brain mechanisms
- Stress, inflammation and immunity regulation
- Psychological and behavioral paths
- Evidence of clinical trials and adolescent analyzes
- Practical recommendations on the types of exercises and the duration
- Restrictions and considerations
1neurochemiical changes: exercise as a natural antidepressant
One of the most powerful interpretations of antidepressants is in exercise Nerve chemistry. Often depression is associated The shortcomings in nervous tankers Such as serotonin and dopamine, as well as weakening the nerve plasticity. Exercise treats this directly.
1. Endorphine
An exercise leads to release EndorphinsSometimes the “natural pain relievers” of the body are called. Not only reduce the peptides of physical discomfort, but also stimulate the feelings of euphoria, which are often referred to as the name “High hostility.”
2. Serotonin and dopamine
Physical activity increases Serotonin Connect and rotation in the brain. Serotonin is very important to organize mood and is the main goal of SSRIS (selective serotonin absorption inhibitors), one of the most described antidepressants.
Similarly, Dopamine Paths– It is linked to motivation and pleasure – it is strengthened by exercise. This is particularly important because dopamine weakness is closely related to analonia (pleasure loss), which is one of the essential symptoms of depression.
3. The neurological feeding factor (BDNF)
Perhaps the most wonderful result is the effect of exercise on BDNFProtein enhances the growth of neurons and Lamon. Patients with depression often have BDNF levels decreasedWhich leads to a weak brain connection, especially in the hippocampus and the frontal lobe (zhang et al., 2022).
- Exercising and resistance exercises alike Increase BDNF.
- One touch of moderate exercise can temporarily raise BDNF levels, while Long -term training pays continuous increases.
This indicates that the exercise not only changes how the brain works – it is Changing his structure and flexibility.
Stress, cortisol and infections
Depression is not just a brain disorder – it is a The entire body conditionLinked to chronic stress and systemic inflammation.
1. Organizing cortisol
Cortisol, the basic stress hormone, often rises in depression. High cortisol hurts the hippocampus, interferes with memory, and increases the mood. Exercise helps organize cortisol by:
- Reducing the baseline levels over time
- Improving body elasticity in stress
- Enhancing the activity of the nervous system (calm)
2. Inflammation and immune function
Several studies have found that people with depression are often being Signs of high inflammationLike the CRP protein (CRP) and interleukin-6 (IL-6). Chronic inflammation can weaken the function of the neurotransmitter and exacerbate the symptoms of depression.
Exercise is like Anti -inflammatory interventionReducing CRP, IL-6, and TNF-α (alpha tumor necrosis factor). This double effect – which reduces stress and infections – may be one of the most powerful biological causes that make exercise improve the improved mood (Schuch et al., 2020).
Psychological and behavioral paths
Besides biology, exercise fights depression through psychological changes and lifestyle.
1. Behavioral activation
One of the most effective treatments for depression Behavioral activation– Directing individuals to engage in organized activities despite the low motivation. Exercise is a natural form of this treatment. Even small exercises provide:
- Feeling of achievement
- Negative thought courses are disrupted
- Increase the daily structure and routine
2. Improving sleep
Sleep disturbances are both The cause and symptoms of depression. Regular practice:
- Increases slow (deep) sleep
- Improves the beginning of sleep and efficiency
- Regulates daily rhythms
This creates a positive reactions loop: Better sleep → Mood improvement → More energy for activity.
3. Self -efficiency and mastery
Depression often erodes confidence and self -esteem. The exercise provides measurable progress – whether it is heavier weights, works further, or just completing daily walking. these Small victories Promoting self -efficacy, which is a psychological insulation against depression.
Evidence of clinical trials
The claim that “exercise helps depression” is not just stories – it is supported Wide clinical studies.
1. Perfumery experiences with evidence
- Blumentel and others. (2007)Comparison of the air exercise, SSRI, and a mixture of both in the elderly with severe depression. The results showed the exercise Effective like medicine After 16 weeks.
- Dunn et al. (2005)I found clear Relationship to respond to the doseHigh amounts of exercises have led to a greater decrease in symptoms of depression.
2. Painting analysis
- Cochrane (CONEY ET AL., 2023)Analysis of 39 experiments that included more than 2000 participants. He concluded that his exercise Moderate to large To reduce depression.
- Collective Psychiatry (Schuch et al., 2020): He emphasized that physical activity reduces the risk of depression and helps to treat current cases, regardless of age or sex.
How much and what is the type of exercise?
1. Duration and frequency
- 150 minutes a week Of moderate exercises (for example, brisk walking) is the guideline based on evidence.
- Benefits can occur with less 30 minutes and 3 times a week.
- until 10-15 minutes a day It provides measuable improvements in mood.
2. Air training against resistance
- Exercise (Running, swimming, cycling) indicates strong effects on mood and reducing stress.
- Resistance training (Weightlifting, Body weight exercisesIt also improves depression, especially self -esteem and cognitive function.
- Mix programs It may provide the best overall benefits.
3. The group for individual exercise
- Group exercise Social supportReducing isolation.
- Individual exercise helps build Self -reliance and flexibility.
- Both are effective, and the choice depends on personal preference.
Restrictions and considerations
While the exercise is strong, it is so It is not a treatment. Important considerations include:
- The severity of depression: In severe cases, the motivation may be very low to start exercise without professional support.
- accessibility: Not all individuals have safe spaces, resources or physical health to engage in a strong activity.
- CommitmentLeaking rates can be high without organized programs or instructions.
That is why many researchers recommend Exercise as an auxiliary treatmentIt is not a single alternative to medications or psychotherapy, especially in moderate to severe depression.
conclusion
Evidence clear and convincing: Exercise is an effective and scientifically effective tool against depression. by:
- Enhance Serotonin, dopamine, and BDNF
- Reducing cortisol and infections
- Enhancing sleep, confidence and daily structure
… it provides both exercise Biological and psychological flexibility.
It may not replace traditional treatments in all cases, but k Low-cost intervention, accessible, and affects the side-free of interventionPhysical activity must be considered The first line strategy in mental health care.
Practical ready -made meals: until 20-30 minutes of brisk walking, biking or resistance on most days It can significantly improve mood and reduce symptoms of depression.
Reference
- Blumentel, c. The effects of training on older patients with severe depression. Intine archives, 167 (8), 797-804.
- CONEY, G., DWAN, K., Greig, C., Lawlor, D., Rimer, J., WAGH, F., … Mead, G. (2023). Exercise. Cokrin database for systematic reviews, (1), CD004366.
- Dunn, Al, Trivedi, MH, Kampert, JB, Clark, CG, & Chambliss, Ho (2005). Practice of depression: effectiveness and response to the dose. The American Journal of Preventive Medicine, 28 (1), 1-8. https://doi.org/10.1016/j.amepre.2004.09.003
- Schuch, FB, Vancampfort, D., First, J., Rosenbauum, S., Ward, PB, Silva, ES, … StuBBS, B. (2020). Physical activity and depression accident: a twin analysis of potential dust studies. Jama Psychiatry, 77 (4), 361-369.
- World Health Organization (WHO). (2023). depression. https://www.who.int/news-room/fact-seets/detail/depression
- Zhang, Y., LIU, L., Peng, Y., & Wu, K. (2022). Exercise and the nervous agent derived from the brain: the effects of depression. Borders in psychiatry, 13, 821228.
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