Learn 5 Science-based facts about exercise and depression

By Fábio Dominski.

Recent years have been marked by the expansion of our scope of knowledge regarding the effects of physical exercise. Regular body movement prevents cardiovascular diseases (such as the top killers in the world), lung diseases (such as COPD and asthma), metabolic diseases (such as diabetes and obesity), neurological diseases (such as Alzheimer’s and Parkinson’s), cancer, musculoskeletal diseases, and cancer. system and psychological problems such as anxiety and depression.

As for the last two, the dichotomy between body and mind, as if they were completely separate and separate things, has for years made it difficult to research and disseminate the benefits of body movement for our brain. However, with the development of science, the scenario began to change.

Nowadays, it is understood that there is not much distinction between physical and mental. Considering the prevalence of depression in society, It makes sense to consider the most effective forms of treatment. These include physical exercise.

Recently researchers brought up 5 things we need to know about this relationship, find out what they are:

1. Exercise Effectively Treats Depression and May Reduce Suicide Attempts

The effect of exercise has been compared with other forms of treatment (antidepressant medications and psychotherapy), but I emphasize that this is not a competition and that together they may work better for more people.

For Jacob Meyer – researcher Iowa State University“Exercise can prepare or “fertilize” the brain for the emotionally challenging work that may occur during psychotherapy.

Today we can say exercise is the cure for depression evidence based – at least as a complement to antidepressants. Physical exercise is already recommended as the first treatment for depression in Canada. On the other hand, some researchers think we still need to move forward to consider exercise as a first-line treatment for depression, alongside psychotherapy and medication.

Studies show that exercise significantly reduces suicide attempts, but there is no difference between exercise and control groups in terms of suicidal ideation, which means thinking about or planning suicide. By reducing emotional impulsivity, exercise may reduce suicide attempts through this and other mechanisms that are not yet fully understood.

2. Psychological obstacles to exercise should be eliminated

Factors such as low motivation and energy and high fatigue in people with depression create psychological barriers to exercise, but these may also be reasons why patients seek exercise, which characterizes the mental health paradox.

Professional support is essential for consistent exercise.

3. Exercise prescriptions should be specific and exercises should be supervised

Although various methods have benefits, exercise professionals need to be specific about the FITT principles: frequency, intensity, type, and duration of exercise.

Aerobic or strength activities lasting 45 to 60 minutes 3 to 5 times per week have been shown to have antidepressant effects.. Professional supervision can maximize effects and also foster social bonding with the patient, an important aspect of depression. To improve compliance, the patient must be directly involved in choosing the type of exercise.

One of the mechanisms of exercise that helps improve anxiety and depression is its analgesic, calming and relaxing effects after exercise. However, these effects will likely increase when we do something we enjoy as an activity.

Walk, run, lift weights or do Yoga to fight depression. These were the best methods for treating depressive symptoms, according to the largest study on the subject to date, published earlier this year.

In an interview with one of the authors, Roberta Vasconcellos, a Brazilian living in Australia, she said: “the main outcome is the overall effectiveness of exercise against depression and individuality in responseIt was positive as not every exercise is suitable for everyone and the increase in intensity was unanimously positive across all methods.”

He also underlined that exercise should be enjoyable and that there is no point in doing it and finding it very boring. Finishing exercise and feeling like you don’t want to be there is not a positive way to go. The idea is to identify with something you love and then reap the positive impact of exercise on mental health.

4. Behavior change techniques adapted to each stage of change can increase exercise adherence and adherence

Techniques that will create and improve motivation and adapt to the patient’s reality according to the stage of behavioral change are required.

While some people still need to be informed that exercise is a form of therapy, others are already aware of this and need help to maintain the practice regularly.

5. Exercise is generally safe

Exercise is generally well tolerated in this population with minimal side effects, which may include: fatigue, joint pain, muscle and headache pain. The exercise shows the number 2 needed for treatment; At least 1 in 2 patients treated with exercise experience significant improvements.

People don’t fake depression, they act like everything is fine, even when they’re depressed. One way to both prevent and treat is to move the body.

Today the evidence shows us that if you have depression, You should consult a psychologist or exercise programWhether or not you are taking antidepressants (prescribed by a doctor). Move the body for a healthy brain.

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Fábio Dominski has a PhD in Human Movement Sciences and a diploma in Physical Education from the State University of Santa Catarina (UDESC). He is a university professor and researcher at the Laboratory of Sport and Exercise Psychology (LAPE/UDESC). He promotes the science in a podcast available on social media and Spotify. Author of Physical Exercise and Science – Facts and Myths.