Exercise against depression

Can physical activity help us fight depression? First, we have to explain what this illness is: depression is defined as the "mental state characterized by severe depression. The person feels powerless, down, weak, and suffers feelings of inferiority and guilt. Additionally, other symptoms indicating depression include anxiety and hypochondria.

If there is something to highlight, statistically a high percentage of the population will suffer from moderate depression at some point in their lives. It is one of the most common pathologies in modern industrial societies and is the leading illness causing sick leave. It is said that women appear to be more vulnerable than men, which is associated with hormonal changes and, in some cases, social influences. It is also worth mentioning that the incidence of this illness increases with age. It is estimated that between 12 and 15% of people living alone and up to 40% to 50% of people living in dormitories suffer from mild to moderate depression.

Among the solutions to face this illness, physical and sports activity occupies an increasingly important place. Nowadays, it is being proposed as an alternative to treatments of a contradictory and undesirable nature, such as drugs.

It is clear that physical exercise has a great impact on people's psychological levels, activating various mechanisms that improve mood, reduce anxiety and depression, and positively strengthen self-esteem. The type of physical exercise recommended for people with depression is the following: On one hand, workouts aimed at increasing strength are recommended because they include an increase in muscle tone, which improves mood and makes us more optimistic. On the other hand, strength training is amazing. Its practice increases the secretion of endorphins, similar to morphine, which on one hand relieve pain and on the other have a euphoric effect on the individual's mood. Furthermore, the increased blood flow and oxygen supply that comes with training have positive effects on the central nervous system.

When training, it is recommended to do it with support, as it is very helpful and encouraging. That said, it is interesting to see how much progress we are making in exercise, as it is a great tool to stay motivated. According to various studies, it is not necessary to do physical activity in large volumes — approximately 20 minutes or intense intensity — but frequency is important (the more frequent, the less likely depressive symptoms will appear). It is enough to do aerobic exercise at low or moderate intensity 3-5 days a week.

For exercise to have real benefits, we must turn it into a habit. Additionally, it will have a preventive effect, especially in people predisposed to depression, as the link between physical exercise and better mood is clear.

A study examined the relationship between physical activity in childhood and depressive symptoms in adulthood and found that subjects who were more active in childhood showed fewer depressive symptoms.

Finally, just as physical exercise is a great means to prevent physiological diseases (hypertension, diabetes), we must be aware that it is also a great tool against mental illnesses, such as depression. Promoting a healthy and active lifestyle is a great measure against this type of illness, particularly depression.