Whether you’re suffering from the Monday blues or more serious signs of depression, exercise can help you feel better.
Regular exercise is essential for both physical and emotional well-being. When you’re depressed, exercise can assist excite portions of your brain that aren’t as sensitive. It also encourages the release of feel-good neurotransmitters in the brain. It might also help you forget about your troubles and boost your self-esteem.
Exercise and the chemistry of the brain
Depression is a type of mood illness characterised by persistent feelings of sadness and lethargy. It’s a complicated condition with a number of components at play. Changes in your brain’s biochemistry are most likely to blame.
“Simply put, most people who are sad have a problem with their brain chemistry,” says William Walsh, PhD, head of the Walsh Research Institute in Illinois, a nonprofit mental health research organisation. “Life experiences can aggravate problems,” he continues, “but chemistry is usually the primary issue.”
Exercise can assist with depression symptoms in a variety of ways. It promotes the release of feel-good brain chemicals, among other things.
Endorphins and other neurotransmitters are two types of neurotransmitters.
When it comes to exercise and sadness, the first thing that springs to mind is the so-called “runner’s high.” This term refers to the release of endorphins in your brain as a result of physical exertion. Endorphins are a sort of chemical messenger known as a neurotransmitter. They aid in the relief of pain and tension.
When you work out, endorphins are just one of many neurotransmitters released. Dopamine, norepinephrine, and serotonin are all released in response to physical exertion. These chemicals in your brain play a vital role in mood regulation.
Regular exercise, for example, can improve serotonin levels in the brain. Raising your serotonin levels improves your mood and overall well-being. It can also aid in the improvement of your appetite and sleep patterns.
Other advantages of exercise for mental health
Other mental health benefits can be obtained through exercise. During exercise, for example, focusing on your body’s actions can help you avoid negative thoughts. Setting and achieving exercise-related goals might help you feel more confident and in charge.
Exercising with others might bring social benefits that can improve your happiness. Consider going for a walk in the park with a friend or family member, taking a yoga class, or joining a recreational sports team. Exercise courses are a great way to meet new people. You can benefit from the physical stimulation of a workout while also benefiting from the social stimulus.
Creating a workout routine
While any quantity of exercise can help improve depression symptoms, consistent exercise is the most effective. Some forms of exercise may be better for you than others.
Aerobic exercise has been linked to better success in the treatment of depression. Aerobic exercise raises your heart rate, which helps your brain’s circulation. This aids in the promotion of healthy brain function and chemistry in the brain. Aerobic exercise has numerous physical health advantages.
Most individuals should obtain at least 150 minutes of moderate-intensity aerobic activity per week, according to the Centers for Disease Control and Prevention. Take a brisk 30-minute stroll around your neighbourhood five days a week to achieve this aim. Swimming, bicycling, and basketball are further examples of aerobic activities.
Eating a well-balanced diet
A well-balanced diet is also essential for mental well-being. Complex carbs and protein-rich diets, for example, can boost your mood and attention. They also give you the energy and nutrition you need to keep going during your workouts.
Eat a mix of vegetables, fruits, whole grains, low-fat dairy products, and lean proteins for a healthful diet. Limit your intake of refined sugar, saturated fats, and salt-rich foods. Alcohol should only be consumed in moderation.