Depressed again?
Practice these stress-reducing exercises!
Although exercise cannot completely cure depression, a large number of studies have shown that exercise can reduce or even prevent depression symptoms.
For people with depression and other affective disorders, exercise has great benefits for their mental health.
According to a study published in the American Journal of Psychiatry by psychological scientists at King’s College London, at least one hour of physical activity of any intensity per week can prevent 12% of depression cases.
What makes fitness an excellent addition to the treatment plan for depression?
There are likely to be multiple factors.
From a biological point of view, exercise can increase certain chemicals in the brain, which help to form new brain cells and promote connections between brain cells.
From a psychological perspective, exercise is a good way to improve self-esteem and self-efficacy, because some small goals (such as walking or running a certain distance or for a period of time) can be achieved through hard work.
In addition, exercise can also enhance interpersonal relationships with others, improve cardiopulmonary function and metabolic health, which indirectly improves brain health.
The US "Daily Health" website summarizes seven exercise methods that are effective for people with depression.
Run
Exercise stimulates the brain to secrete certain chemicals.
The most vivid example is the excitement of runners, which most runners have experienced.
It refers to a kind of euphoria experienced during long-distance running, full of invincibility, no pain or discomfort, or even the passing of time.
This euphoria is a manifestation of the release of endorphins in the brain.
Running also has many physical benefits, such as reducing muscle tension and improving sleep quality, which can help boost mood.
There is evidence that aerobic exercise works best against depression.
It includes running, swimming, walking, hiking, aerobics, dancing, cross-country skiing and taekwondo.
According to reports, 3 to 5 days a week for at least 30 minutes of aerobic exercise can significantly reduce symptoms of depression.
Even if the time is not enough, a quick exercise of 10 to 15 minutes is effective.
Yoga
Researchers from the East Carolina University School of Medicine in the United States published in the "American Family Doctor" research results show that practicing yoga is another activity that can relieve symptoms of depression, especially when compared with conventional therapies (such as cognitive behavioral therapy). When combined.
Norman Rosenthal, a professor of clinical psychiatry at Georgetown University in the United States, believes that the magical antidepressant effect of yoga is because it can improve the flexibility of the body; the mindfulness involved in yoga can resolve repetitive negative thoughts; It can also increase strength, improve balance, and make exercisers aware of their breathing.
Professor Rosenthal recommends starting from the basic yoga class, so that you can ensure the correctness of the posture.
Joining a yoga team can also improve social function.
Although there is not enough evidence to know which type of yoga is best for treating depression, or how long it takes to benefit from it, the research results published in the International Journal of Preventive Medicine by nursing scientists from Iran’s Ilam Medical University show , The female participants practiced Hatha Yoga (a combination of yoga postures and breathing techniques) 3 times a week. After 4 weeks, their depression, anxiety and stress levels were lower than at the beginning.
In addition, another small-scale study published in the "International Yoga Journal" showed that in 12 weeks, doing 60-minute yoga exercises twice a week can reduce the depression and anxiety levels of elderly women, and improve Self-esteem.
Tai Chi
Like yoga, Tai Chi, a traditional Eastern practice, can help alleviate symptoms of depression.
A review published by psychiatrists at Harvard Medical School in Frontiers in Psychiatry shows that this slow, gentle exercise can help reduce stress and relieve symptoms of depression.
Practicing Tai Chi in a team can also alleviate depression, because the team environment can enhance the sense of autonomy and connection with others.
Patients can form a close social network during class, which is an effect that cannot be achieved by practicing Tai Chi alone.
Doing activities in the sun
If you like to stay outdoors, even simple activities, such as gardening, throwing a frisbee with your child, or even washing a car, are good for your mood.
One of the reasons is that sunlight can promote an increase in the release of serotonin, a chemical that enhances mood.
In the darker and colder months, the decrease in serotonin release is associated with some cases of seasonal affective disorder.
According to the individual's physical function, physical strength and preference, choose the appropriate outdoor activities.
weightlifting
The results of a systematic review and meta-analysis published by exercise physiologists at the University of Lisbon in Portugal in the International Journal of Environmental Research and Public Health show that strength training can help alleviate the symptoms of depression patients.
Similarly, sports psychologists at the University of Limerick in Ireland published in the "Journal of the American Medical Association-Psychiatry" research results show that compared with those of the same age who never did weightlifting exercises, adults who did weightlifting exercises It is unlikely to suffer from depression.
Why can strength training improve mood?
For patients with moderate to mild depression, strength training is a kind of exercise similar to meditation.
During the exercise, focus on the task at hand and not consider anything else.
Not to mention, strength training has other benefits, such as increased muscle separation and increased blood flow, and a deep sense of satisfaction when reaching the goal.
walk
Walking is a kind of aerobic exercise that suits almost everyone. You just need to wear a pair of comfortable and supportive shoes, get ready and you can start.
Practical experience shows that in terms of sports activities, doing a little bit is better than doing nothing.
If you do not like to exercise due to depression, you can start walking slowly, gradually increasing the time and distance.
If you set too high expectations and cannot meet them, you will blame yourself and feel guilty.
Therefore, it is better to set realistic expectations, such as walking for 5 minutes a day.
jump
Is it hard to find a workout that you like?
A simple strategy is to bounce.
Jumping on the mini trampoline is an interesting way to exercise the cardiovascular system without putting a burden on the joints.
After fully active, you don’t even need to jump, you just need to bend your knees and you can bounce continuously for several minutes.
This is also a simple way to oxygenate the brain and stimulate the flow of endorphins.
When jumping on a trampoline, the brain releases serotonin and oxytocin, the latter is another chemical that boosts mood.
The surge of neurochemicals can give people a sense of visibly alleviated happiness and depression.
In addition, bouncing can increase blood flow to muscles, relax overused muscles, help people relax, and improve sleep quality.
For the depressed sports novice, how can he turn on his exercise button?
For patients with depression, it is not easy to start daily exercise, because depression will reduce energy, cause physical pain, increase the perception of pain, disrupt sleep, and thus reduce the enthusiasm for exercise.
It is recommended to start by walking for 5 minutes a day or other forms of exercise (such as yoga or Tai Chi).
After entering the state, you will look forward to enjoying more relaxing activities, and then gradually extend the exercise time.
Compile/Song Liyun