Is physical exercise more effective than medication against depression?

This text was written by a TecMundo columnist; finally learn more.

Recent research has increasingly proven the effectiveness of one depression treatment: moving through physical exercise. Research has already shown the protective effect of physical activity because people who are more physically active (often meeting the 150-minute weekly recommendation) have a lower risk of developing mental health problems such as anxiety and depression. 27% and 22% reductions, respectively.

What is strengthened by the new evidence is that exercises are also effective in treating these conditions. While it’s much easier to take a pill with an antidepressant (pharmacological treatment) or go to psychotherapy sessions, that doesn’t mean it’s the best thing to do, especially when considering cost, access, side effects, and ancillary health benefits. Physical exercise is recommended by WHO as an adjunct treatment for depression. Understand now the news that the work brings.

The most recent scientific paper on the subject was also the most comprehensive (review of reviews), collecting 97 reviews, with nearly 130,000 in the studies analyzed. Researchers from Australia concluded that physical activity is effective for anxiety and depression in a wide variety of populations, but particularly in people with depression, pregnant and postpartum women, healthy individuals, and individuals with HIV or kidney disease.

But what kind of exercise works? It has shown several types of activity – aerobics, strength, yoga and combination exercises. One important detail: higher-intensity exercise was associated with stronger improvements for depression and anxiety, such as walking at a fast pace rather than a normal pace. This may be because low-intensity exercise may be insufficient to stimulate the neurological and hormonal changes associated with significant improvements in these diseases.

In an interview for the column, research leader Ben Singh points out that the benefits of doing physical activity for six to twelve weeks rather than shorter periods are greater, and that maintaining mental health routinely requires constant exercise.

“Comparing the effects of exercise we found with the effects of psychotherapy and pharmacological treatment found in other studies, our results show that: Physical exercise is about 1.5 times more effective than medications or cognitive-behavioral therapy.Singh says.

How does exercise fight depression?

The exact mechanism by which exercise may improve depression is not yet known, but it now appears that this is a set of factors that include neurophysiological, psychosocial and behavioral factors.

The first group includes neurotransmitters released with body movement, such as dopamine, serotonin, and norepinephrine, in addition to BNDF, a neurotrophin that acts as a fertilizer for the growth and maintenance of neurons. Indeed, this chemical cocktail promotes pleasure, well-being and good brain condition. Reducing inflammation and oxidative stress with exercise also plays a role in this process.

In psychosocial terms, feeling capable and competent are sensations that are stimulated by exercise and improve your self-esteem. Have you ever noticed how confident you are after completing your run? In addition, the simple distraction of education by eliminating negative ruminative thoughts and the enjoyment of social bonds are effective in improving mood.

Have you noticed how some people transform themselves from exercise? In the behavioral context, exercise can be a touchstone habit that contributes to a healthy lifestyle and affects others such as food, alcohol consumption and sleep quality.

In a previous column, I highlighted physical activity recommendations to improve mental health. When considering depression in particular, the science reinforces the need for quality motivation to exercise, where the person has choices, feels competent, and enjoys some modality with social support and professional supervision.

A study comparing environments for exercises confirmed that natural environments can provide relief from anxiety by providing a stress-free physical and mental space. In contrast, busy urban environments may not alleviate anxiety. For depression, the opposite may be better: natural environments can increase feelings of loneliness or increase opportunities for ruminative thoughts, while urban environments can offer a sense of connection or identity.

Despite the proven effectiveness of exercise in preventing and treating depression, it cannot be considered a panacea. Depending on the severity of the illness, a comprehensive treatment plan that includes the triad: antidepressant medications, psychotherapy and exercises may be recommended, and professional guidance is essential.

fabio dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from Santa Catarina State University (UDESC). He is a university professor and researcher at the Sport and Exercise Psychology Laboratory (LAPE/CEFID/UDESC). He is the author of Physical Exercise and Science – Facts and Myths and presents the Physical Exercise and Science program on UDESC Joinvile radio (91.9 FM); The program is also available at: podcast on Spotify.