It is known that thephysical exercise has numerous positive effects on the health of the organism, such as the strengthening of muscles, bones, heart and lungs.
An often overlooked benefit is the impact of physical activity on mental health; considering the high incidence of anxiety, depression and other mental disorders, many people can benefit from the positive effects of physical exercise on mental health.
What impact does exercise have on the brain?
Exercise has several positive effects on the brain, especially the release of neurotransmitters; When you start exercising, these important chemical messengers are released, including:
- Endorphins: they block pain and increase the sensation of pleasure
- endocannabinoids: they are responsible for the “runner's high”, the feeling of calm and euphoria you get after a workout
- Dopamine: regulates heart rate, sleep and mood cycles and plays an important role in the perception of pleasure.
Among other effects on the brain, we have:
- Promotion of neuroplasticity: the ability of the brain and nervous system to change its activity in response to external and internal stimuli
- Increased oxygen supply to the brain: When the heart pumps faster during exercise, the oxygen supply to the brain also increases; this causes some changes in the blood vessels that favor an improvement in memory, flexible thinking and self-control.
Exercise and depression
The Depression is a common mental health condition worldwide, with approximately 5% of the world's adult population suffering from it to varying degrees.
The main symptoms are:
- Sulking
- Loss of interest in previously pleasurable activities
- Low self-esteem
- Disturbed sleep
- Suicidal thoughts.
Has been repeatedly shown that regular exercise can help manage symptoms of depression; the most significant benefits are a higher self-esteem and satisfaction and fewer negative thoughts.
Research in 2018 revealed that aerobic exercise, in particular, may have antidepressant effects; exercise can reduce depressive thoughts by increasing levels of brain-derived neutrophic factor, an important brain protein responsible for learning and cell growth.
Aerobic exercise is useful for reducing depressive symptoms, but every exercise, from running, to basketball, to weight lifting can be beneficial.
Tips for a workout routine for depression
Whether you're new to exercising or are a seasoned veteran, there are a few important things to keep in mind when creating an exercise routine, especially if you suffer from depression or other mental conditions.
Some health conditions can make it difficult to feel motivated to exercise; therefore devising a strategy to stay constant is key.
Here are the main tips to be successful in developing an exercise routine:
- Identify the ideal time of day: some people are morning risers, some work better in the evening; finding the ideal time to dedicate to exercise can make you more inclined to stick to the routine
- Set achievable goals: creating goals is key to staying motivated; set small goals and celebrate your victories
- Include exercises you like: you have to have fun when you do physical activity; choose exercises that make you feel good and try to enjoy yourself while doing them
- Train with a friend or group: working out with other people can give you the motivation and the accountability you need to stay consistent
- Work with a personal trainer: if you have the opportunity, having a professional nearby to guide you during the exercises can give a great motivational boost.
And you, did you know these training tips for mental disorders? Let us know in the comments and remember to follow us on our telegram channel
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL