Exercise and Depression: Endorphins, Stress Reduction

Regular exercise has proven to be a method that can bring many psychological benefits to people who are treating depression. When applying the right exercises will help the body increase the secretion of endorphins, reduce stress and improve positive mood for depressed people.

1. What psychological benefits does exercise bring to depression?

One of the main psychological benefits of regular physical activity for health is to help improve self-esteem. When you exercise,the body secretes chemicals, called endorphins. These endorphins interact with receptors in the brain and reduce your perception of pain.

Endorphins also help to activate positive sensations in the body similar to morphine, such as feelings of euphoria after jogging or exercising. This is the highest feeling of the person who exercises physically, can bring a positive and energetic view of life.

On the other hand, endorphins also act as an analgesic and sedative. They are produced in the living system, the brain and many other parts of the body, which are usually released in response to neurolycular conducts in the brain. The nerve receptors that endorphins connect to are also receptors that link to certain painkillers. However, unlike morphine, the activation of these receptors by endorphins in the body does not lead to symptoms of addiction or dependence.

Many scientific studies have shown that regular exercise can bring certain benefits during the treatment of depression ,including:

  • Reduce stress
  • Limit anxiety and feelings of depression
  • Improves sleep
  • Improve self-esteem

In addition to the above benefits, exercise also brings some other health benefits:

  • Enhancing heart health
  • Help increase energy levels
  • Decreased blood pressure
  • Strengthening and strengthening the joints
  • Improves muscle toning as well as strength
  • Helps reduce excess fat causing obesity
  • Bring a more balanced and healthy body

Exercise brings many benefits to the health of exercise people

Exercising with family members helps people bond together more

2. Is exercise a treatment for clinical depression?

Some recent studies have inferentary studies have in which exercise is an effective treatment but is often little used for mild depression until coincidence. In addition, exercising outdoors (with appropriate sun protection) also helps to increase your vitamin D levels and mood.

3. Exercises that are beneficial for depression

In fact, any form of exercise can help you alleviate the symptoms of depression and greatly support the treatment process. Below are moderate-intensity exercises that have been shown to be beneficial for depression, including:

  • dance
  • Cycling
  • Gardening
  • Golfing
  • Do housekeeping, especially sweeping, cleaning, or vacuuming
  • Playing tennis
  • Aerobics
  • Running at a moderate speed
  • swim
  • stroll
  • Yoga practice

In addition, strong support from society is also especially important for those who are treating depression. You should take a group exercise class or work out with your loved one. This will bring health benefits as well as a relaxed spirit when you know that there are many people who are supporting and beside you.

4. Should I talk to my doctor before exercising?

For most healthy people it is possible to start an exercise program without having to seek help from health care professionals. However, if you have not exercised for a long time, are over 50 years old or suffer from diseases such as diabetes and cardiovascular diseases, you should talk to your doctor thoroughly about the exercises that are appropriate for yourself before starting to work out.

For those who are treating depression, before starting to apply an exercise program it is necessary to consider some of the following issues:

  • Physical activities that you love
  • Do you like group or personal exercise?
  • What exercises will best suit your health status as well as your depressive treatment?
  • What physical conditions limit your exercise choices?
  • What are your exercise purposes for? (such as strengthening muscles, losing weight, improving mood or flexibility)

In some cases, patients should talk to their doctor before exercising

In some cases, patients should talk to their doctor before exercising

5. How long should you exercise to soothe depression?

People with depression should try to exercise for at least 20–30 minutes about 3 times / week. Studies have explained that exercising 4-5 times a week offers even greater benefits. However, if you are just starting out, practice slowly so that your body has time to adapt and get used to it. You should start exercising for 20 minutes, then gradually increase to a maximum of 30 minutes.

6. Some tips to help depressed people start exercising more easily

When you first start doing a certain exercise program, you should specifically plan a habit that is easy to follow and maintain. It is important that you feel comfortable with your workout routines, which will contribute to your motivation to change and adapt to the time of exercise.

Here are some tips to help depressed people start exercising more easily, including:

  • Choose an activity that you love the most, since the workout for depressed people should bring happy and positive emotions.
  • Include exercise routines in your daily schedule.
  • It is advisable to try to change the exercises so as not to get bored.
  • Long-term attachment to physical exercise. If you regularly exercise, it will soon become a part of your life and help you alleviate depression.

7. What to do when exercising causes pain?

If you feel pain when exercising, this can cause stress and damage to the muscles / joints if you continue to work out.

In case of feeling pain a few hours after exercising, this can happen due to excessive movement and warns you need to reduce the level of activity. If the pain persists, becomes severe, or you suspect you have been injured, you need to seek the help of a doctor early for a specific diagnosis.

If the pain prevents you from regularly exercising, you can also try some other remedies that help improve mood, such as massage therapy or meditation. These methods can help stimulate the body to secrete more endorphins, increase the ability to relax and support mood improvement.

The Psychological Clinic – Share99 Times City International Health Hub has the function of outpatient examination, consultation and treatment of psychological and mental health issues. With modern equipment, Share99 Psychological Clinic is currently cooperating with experienced professors and experts. Therefore, when you have any mental health problems, you can go to the hospital to be examined by your doctor and have timely treatment.

For direct advice, please click hotline number or register online HERE. In addition, you can register for remote consultation HERE

Source: webmd.com


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About: John Smith

b1ffdb54307529964874ff53a5c5de33?s=90&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.


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