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Physical exercise: powerful allies to treat depression
The search for effective treatments against depression reveals that physical activity can be a powerful weapon.
According to guidelines from countries such as the United States, United Kingdom and Australia, incorporating physical exercise into the treatment of depression is recommendedalthough they do not specify the ideal dose or type of exercise.
A team of international researchers set out on a journey to discover how Different forms of exercise can benefit these patients.
What is good for treating depression?
The study, carried out with 14,170 participants and published in British Medical Journal (BJM)concluded that you physical exercise is an effective treatment for depression.
According to experts, regular physical activity increases the production of neurotransmitterssuch as serotonin and dopamine, crucial for well-being and the feeling of relaxation.
Furthermore, the exercise enhances the effect of antidepressantsespecially those of the Selective Serotonin Reuptake Inhibitors (SSRI) type, by increasing cerebral oxygenation.
What is the best exercise for people with depression?
According to research, walking, running, yoga and strength training are the most effective physical exercises to treat depression and its effects are proportional to the prescribed intensity.
The study findings indicated that the benefits were equal for people with varying degrees of depression. However, the research revealed discrepancies in results based on the gender and age group of participants.
For women, physical exercises that include strength training and cycling show greater effectiveness in treating depression.
For men, the combination of yoga, tai chi, and aerobic exercise alongside psychotherapy is most beneficial.
Among older people, yoga and aerobics stand out, while younger people can benefit more from strength training.
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The health benefits of physical exercise
How much exercise can help with depression?
This study did not specify the dose of exercise, but to help with depression, other experts recommend practicing physical activity of moderate to vigorous intensity for a period of time. at least 30 minutes, 3 to 5 times a week. This routine can significantly reduce depressive symptoms.
However, even small amounts of exercise can be beneficial, so it’s important to start with something achievable and gradually increase physical activity over time.
Consistency is key: It is better to exercise regularly than to exercise intensely in a few sessions.
What’s the best way to start?
The first step is adapt the choice of exercise to the patient’s realityprioritizing combating social isolation, improving self-esteem and reducing stress.
However, before starting any activity, professional monitoring is crucial to ensure the safety and effectiveness of the treatment.
Thus, it is clear that physical exercise represents a valuable option in the treatment of depression, capable of complementing conventional treatments and contributing significantly to the mental health of individuals.
