Overview: Exercise for Better Mental Health
According to a recent extensive meta-analysis, exercise is more helpful than traditional psychotherapy or prescription drugs for illnesses including anxiety and depression. According to the latest research, virtually all types of exercise have positive effects on mental health.
The most effective exercise regimens were those that were brief and intense. People with depression, those with HIV and renal illness, pregnant and postpartum women, and otherwise healthy individuals all benefited most from exercise in terms of their mental health.
According to a thorough review of the literature, physical activity should be considered the first line of treatment for those dealing with mental health conditions. The study summarises the findings of approximately 100 randomised controlled trials meta-reviews. Dr. Ben Singh, the study’s primary author, found that physical exercise is 1.5 times more effective than medicine or cognitive behaviour therapy for lowering mild-to-moderate symptoms of depression, psychological stress, and anxiety.
Although the benefits of physical activity for those who suffer from depression and anxiety are generally acknowledged, the study claims that more should be done to manage these diseases. The study discovered that all types of exercise can improve mental health, however more intense exercises had a greater impact. One of the most manageable mental health issues is depression. About 80% to 90% of depressed individuals who seek treatment eventually have a positive response. Options for treatment include: Psychotherapy: Talking with a mental health professional is a part of psychotherapy (talk therapy). But it is very important to consult a good doctor. At Restorative & Regenerative department of Jaslok Hospital, we understand that battling depression is a challenging journey. We have dedicated ourselves to providing the best depression treatment in Mumbai for those seeking comfort and support on their journey towards mental well-being. Exercises will help reduce the symptoms but when a person experiences clinical depression or symptoms of depression in the start, they are not able to do anything & are not even able to get out of bed. So, in such situations, it is not practical to expect them to exercise & stay active. In such cases an expert doctor will only help. His therapy & medications will help the patient get out of depression. Exercises can be added in the routine of the patient after he gets well so that his depression symptoms do not increase.
According to the study, shorter exercise regimes offer greater advantages than longer ones. With longer-duration programmes, the advantages of physical activity treatments decreased. This means that individuals with mental health issues need not commit to intensive, long-term exercise to achieve the maximum therapeutic benefit.
The Power of Exercise in Combating Depression
Exercise is as effective as antidepressants in some cases.
Exercise triggers a biochemical chain of events that has a variety of positive health effects, including decreasing blood pressure, preventing diabetes and heart disease, and enhancing sleep. Endorphins, the body’s feel-good chemicals, are released during high-intensity exercise, giving rise to the “runner’s high” that joggers claim. However, for most of us, consistent low-intensity exercise has the greatest benefits. Such activity triggers the production of proteins referred to as neurotrophic or growth factors, which lead to the expansion and development of new connections between nerve cells.
Physical symptoms of depression include restless sleep, low energy, altered appetite, bodily pains, and increased pain sensitivity. As a result, exercising may become less motivating.
The Link Between Exercise and Mental Health
Regular exercisers had higher levels of emotional stability, greater mental health, and lower incidence of mental disease.
People with mental illnesses should exercise since it helps our mood, focus, and alertness as well as our cardiovascular and general physical health. Exercise does not have to be difficult, planned, or time-consuming to be beneficial.
Any exercise is better than no exercise, but doctors advise people to be active most days, aiming for a weekly total of 1.25 to 2.5 hours of intense physical activity or 2.5 to 5 hours of moderate physical activity.
How Exercise Affects Brain Chemistry
The brain’s reward centres—the part of the brain that helps you anticipate pleasure, feel motivated, and sustain hope—get a low-dose jolt when you exercise. Regular exercise gradually changes the reward system, increasing the amount of dopamine in the blood and the number of dopamine receptors that are accessible. Exercise has the dual benefits of reducing depression and increasing your capacity for joy.
The brain damage caused by substance misuse can also be repaired by these adjustments. Abuse of drugs or alcohol decreases dopamine levels in the brain and makes dopamine receptors in the reward system less accessible. Because of this, addicts may experience low motivation, depression, antisocial behaviour, and a lack of ability to experience common joys. Exercise can turn things around.
The Mechanisms Behind Exercise’s Impact on Mood
Exercise provides therapeutic effects on depression in all age groups (mainly 18–65 years old), whether it is used as a stand-alone therapy, an adjuvant therapy, or in conjunction with other therapies. The advantages of exercise therapy are on par with those of conventional depression treatments. Exercise of a moderate to high level is better for improving overall functioning than exercise of a low to moderate intensity. Due to its advantages for the cardiovascular system, emotional condition, and systemic systems, exercise therapy has grown in popularity.
Endorphins and Their Role in Alleviating Depression
One major psychological advantage of frequent physical activity is increased self-esteem. Your body produces endorphin-related compounds when you exercise. These endorphins interact with the brain’s pain-relieving receptors to lessen your experience of discomfort.
Like morphine, endorphins cause a good feeling to arise in the body. For instance, the sensation after a run or workout is frequently referred to as “euphoric.” That sensation, referred to as a “runner’s high,” can be accompanied by a vivacious and energising view on life.
Regulation of Stress Hormones through Physical Activity
Exercise improves your general health and sense of wellbeing, giving you more energy throughout the day. But physical activity also directly reduces stress in some ways. Increase your level of fitness gradually. Excitation over a new programme might result in overdoing it and even harm.
The Department of Health and Human Services advises receiving at least 150 minutes of moderate aerobic exercise, 75 minutes of intense aerobic activity, or a combination of moderate and vigorous activity per week for most healthy individuals. Brisk walking or swimming are examples of moderate aerobic activity, whereas running or bicycling are examples of strong aerobic activity. Even more activity will have a positive impact on your health.
Additionally, make an effort to perform strength training exercises for each major muscle group at least twice each week.
Optimize mood and energy by managing blood sugar levels. Learn more in our blog post: Managing Blood Sugar Levels for Enhanced Mood and Energy – Addressing Depression
Exercise greatly increases the antidepressant benefits of conventional therapy above standard treatments alone. Exercise can help patients and medical professionals address depression more effectively than typical therapy alone.
A wide range of adult groups, including the general population, persons with documented mental health illnesses, and people with chronic diseases, have shown that physical exercise is significantly useful for reducing feelings of depression, anxiety, and discomfort.