Can Exercise Treat Depression?

A big question on experts’ minds is, “Can exercising help with depression?” Depression is pretty common, and you might be surprised to learn just how many people deal with it.

Did you know around 3.8% of the population, which is a lot of people, go through depression. This includes about 5% of adults, with 4% of men and 6% of women. 

Even older adults, above 60 years, about 5.7% of them experience depression. Globally, that adds up to about 280 million people dealing with depression.

We’re facing a mental health crisis, and it’s important to tackle it because untreated depression can cause serious problems.

Sadly, many people are relying too much on medicines that can be harmful.

So, people are now looking for safer and better solutions, and one promising option being explored is using exercise to help treat depression.

Understanding Depression

Depression is a complicated mental health issue. It means feeling really sad, hopeless, and not enjoying things you usually like.

Further, it can mess up your daily life, making it hard to connect with others, work, and enjoy life. 

If not treated, it can even lead to serious problems like health issues or turning to harmful substances.

Traditional Treatments for Depression

The usual ways to treat depression are with medicines (called antidepressants) and talking therapies.

While these methods help a lot of people, they also have some downsides. 

Medicines might cause side effects or dependence, and not everyone can easily get therapy because it can be expensive or hard to find.

Thinking there must be a better way, many experts and people dealing with depression are exploring a more available, safe, and natural treatment: exercise.

How Exercise and Depression Improve Mental Health?

Exercise does a lot more than just keep your body healthy; it’s also fantastic for your brain and mood!

When you regularly move your body, it’s been shown to make your brain work better, help you feel better about yourself, and lower the chance of dealing with anxiety or depression.

Release of Endorphins

Have you heard about endorphins? They’re like your body’s natural mood boosters, making you feel good.

When you exercise, your body releases these endorphins, and they’re crucial in fighting against depression. 

They help in making sad and anxious feelings go away, improving your overall emotional well-being.

Boosting Mood Chemicals:

When you exercise, your body makes more serotonin and dopamine. 

These are like messengers in your brain that help control your mood, motivation, and how you feel when you achieve something.

Exercise is like a natural stress reliever, giving you a chance to stop thinking about negative stuff and feel better.

Building Confidence:

Being active can make you feel like you’ve achieved something, boosting your confidence and ability to handle tough situations.

Plus, exercise often makes people feel happier right away. In fact, some studies even say exercise can be more effective than certain medications!

How much exercise do you need? 

Well, it depends on you, but here’s what the CDC suggests:

• 150 minutes a week of medium-intensity exercise
• or 75 minutes a week of intense exercise
• or a mix of both
• You can break this down into five days of 30 minutes each for medium exercise or three days of 25 minutes each for intense exercise.

For even better benefits, the CDC says you can double these numbers: 300 minutes a week of medium exercise, 150 minutes a week of intense exercise, or a mix of both.

Finally

Exercise can be a powerful way to fight against depression. 

The research shows that it has a lot of benefits, like making your brain release chemicals that make you feel good and helping you cope with stress. 

It can also boost your confidence.