Physical exercise can be your greatest ally in combating depression and anxiety

Scientists University of Potsdam, in Germany, led a comprehensive study that pooled 97 reviews and analyzed nearly 130 people to examine the effectiveness of physical activity in the treatment of anxiety e depression. The result was growing evidence that moving through physical exercise is an effective way to treat disease.

Physically active people have a lower risk of developing mental health issues such as anxiety and depression, with a reduction of 27% and 22%, respectively.

Andreas Heissel, an exercise scientist at the University of Potsdam who led the study, said the research found “big and significant results” and that “some activity is better than nothing” for anyone struggling with depression.

Going further, recently, another scientist who focuses on the subject said that physical exercises are even more effective than medication. “Comparing the effects of exercise that we found to the effects of psychotherapy and pharmacological treatment found by other research, our results indicate that physical exercise is approximately 1,5 times more potent than medication or cognitive-behavioral therapy”, says Ben Singh.

Despite this, some depression experts are hesitant. Murray B. Stein, professor and vice president of clinical research in the department of psychiatry at the University of California San Diego, who was not involved in the study, said: “exercise should be prescribed for everyone with depression”, but which still considers the evidence weak to consider exercise as a first-line treatment for depression.

How does exercise fight depression?

But what exactly makes exercise such an effective tool in treating depression? According to researchers, there are a number of factors involved, including neurophysiological, psychosocial and behavioral.

in appearance neurophysiological, exercise releases neurotransmitters such as dopamine, serotonin and norepinephrine, in addition to BNDF, which help in the growth and maintenance of neurons and promote feelings of pleasure and well-being. In addition, exercise also helps reduce inflammation and oxidative stress, factors that contribute to depression.

already in the aspect psychosocial, exercise helps to improve self-esteem, promoting feelings of competence and ability. The distraction provided by exercise also helps eliminate negative ruminating thoughts, while the pleasure derived from social bonding boosts mood.

Finally, in the behavioral scope, exercise can be a habit that impacts other healthy habits, such as food, alcohol consumption and sleep quality. Additionally, natural settings can help alleviate anxiety, while urban settings can provide a sense of connection and identity.

However, despite the proven effectiveness of exercise in treating depression, it is important to remember that it cannot be considered a cure-all. Depending on the severity of the illness, a comprehensive treatment plan that includes antidepressant medications, psychotherapy, and exercise may be recommended, and professional guidance is critical.

What is the best exercise to fight depression?

And what is the best exercise to combat depression? The answer is: anyone! Study results showed that, on average, people with depression who exercised showed significant improvements in their symptoms, with a reduction of almost five points on one widely recognized diagnostic scale and about 6,5 points on another. It is noteworthy that an improvement of three points or more on both scales is considered clinically significant.

According to Felipe Schuch, a professor who researches exercise and mental health at the University of Santa Maria, in Rio Grande do Sul, and senior author of the study, these numbers suggest that for every two people with depression who start to exercise, one of them must experience “a large reduction in depressive symptoms”. Furthermore, the results were comparable or even superior to those obtained in recent studies on psychotherapy and drug treatment for depression.

While moderate exercise, such as walking, showed better results, more vigorous activities, such as running, cycling, and weight training, were also effective. Even light activities like gardening eased the symptoms. According to Heissel, these findings “show that exercise is an additional, effective and independent treatment option.” for depression.

What is the right dose of exercise?

Much remains to be discovered about the optimal amount, frequency, and type of exercise for different individuals. The clinical psychologist and assistant professor at the Center for Precision Psychiatry at Harvard Medical School and Massachusetts General Hospital, Karmel Choi, states that depression is not a one-size-fits-all disease, and therefore treatment must be tailored to each person.

While exercise has overall health benefits, Murray Stein of the University of California San Diego believes it should be used as a complementary approach for patients with moderate to severe depression, combined with psychotherapy or an antidepressant as the main therapy.

However, more research is still needed to understand the optimal dose, intensity and type of exercise to treat depression. According to Heissel, future studies should delve deeper into these issues and compare the effects of exercise with those of psychotherapy and antidepressants.

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Source: Washington Post

Text proofread by: Pedro Bomfim (16 / 03 / 23)